I took quads off this week to let my groin fully recuperate (I pulled it several weeks ago and have not been able to do wide squats or lunges, which are the bread and butter of my workouts.) It feels good, I have full range of motion- just wanting to be careful and I had decided weeks ago that I would take off a little while from quads after the contest.
So... calves and hams today:
I started with calf presses super-set with leg curls: 6 sets for calf and 5 for hams heavier each set.
Then a tri-set: Smith machine calf raise, seated leg curl and hyperextensions 3 sets through.
The pump was killer. I have a friend who is a 74 year old retired marine, he says, "If you aint walkin' like you got a corn cob stuck up your butt, you didn't have a good leg workout."... I had the walk.
BOOM! Short, sweet, and effective.
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