Thanks fellas! lol Peanut.
With regard to the ham raises, kneel sideways on a bench with your feet sticking out behind you and braced under a weighted bar. Now your knees should be on the edge of the bench, then all you do is lower your upper body until your whole body is parallel with the floor using only the strength in your hams. I hope I explained that well enough! If you can do even one without smashing your face on the floor you're doing well! :)
OK - Leg day today. Really wasn't geared up for it, but it ended up being the most punishing session I have done for ages. I know they aren't the biggest weights compared to some on here but my legs are rubbish and this session completely did me in. I still can't walk properly now and they still feel completely pumped 8 hrs after the session, this is not an exageration.
Here it was:
Smith Front Squat: 135lb x 10, 180lb x 8, 240lb x 8 (1 pause), 250lb x 4 (1 pause) - this annoyed me, the bar kept slipping off my shoulders and cos it was on the smith was awkward to roll back on without it haiiting the catching pins, hence the pause.
DB Walking Lunges: 95lb x 8 (2 sets)
I was utterly cooked after these 2 exercises - seriously!
Seated Machine Squat: 260lb x 10, 355lb x 8, 375lb x 10 - utter agony!(in a good way) could not stand up after this.
Leg Curl: 135lb x 10, 180lb x 10, 190lb x 10
SLDL: 250lb x 10 - I know this is a LOT less weight than I normally do for this but I had trouble standing and could barely lift the bar from the ground because my quads were so weak at this point.
Calf Raises: 285lb x 10, 360lb x 12, 375lb x 8
That was it. Nothing amazing to look at but by God do I feel it. My legs are getting pumped just by writing this out and remembering it! :)
If my legs aren't sore tomorrow I'm never training again!
__________________ We all have our challenges. What makes us who we are is how we rise to them.  SHUT UP FOOL!  | 
