**Ruben** @sergeant@qoto.org · 2024-09-06T08:05:56Z

Slowly returning to where I was before the injuries kicked in.

Leg Day.
Back Squats:
1. 20kg x 10 reps
2. 40kg x 10 reps
3. 60kg x 10 reps
4. 80kg (176lbs) x 8 reps
5. 100kg (220lbs) x 6 reps

Incline Leg Press:
1. 100kg x 20 reps
2. 200kg x 20 reps
3. 300kg x 15 reps
4. 400kg (881lbslbs) x 8 reps

Hack Squats:
1. MW x 15 reps
2. MW+20kg x 10 reps
3. MW+40kg (88lbs) x 8 reps

Leg Extensions:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 65kg x 10 reps
4. 85kg (187lbs) x 8 reps

Standing Iso-lateral Leg Curls L/R (machine hack):
1. 5kg x 20 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 35kg (77lbs) x 8 reps

Lying Leg Curls:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 8 reps