THUR., JULY 19, 2012, LEGS

Not my usual intensity, again today(... I get to start that next week!) Mostly 15 rep sets again. I got a great pump, filled them with blood:

Leg extension: 60-30; 90-20; 120-15; 150-15; 180-15; 210-10; 180-10
     super set with leg curls: 30-20; 60-15; 75-15; 90-15,?,?,?
Squats: 135-15; 225-15; 315-10 (slow and controlled; squeezing the thighs and glutes)
Leg press: 450-15; 630-15; 450-15(slow, controlled, sueezing quads)
Seated leg curl: 95-15, 15
1-leg press: 90-15,15,15 (just a finishing pump)

then I drank a protein drink and hopped on the stationary bike and did just 10 min of HIIT for a killer pump.