Name: Playbook - Julian Smith - Legs (8/31/23)
Uploaded: 2024-04-02T17:10:08.839Z
Duration: 100 min
Description: Legs (8/31/23)

Miguel

Matt

Manny

Kyle

Lucas Lucco

Matt Piper

Rafael

Sohan

feel like today could've used an intro movement before jumping right into hack squats - my knees didn't like that 😂

Nicolas

Daniel

Teya

The lunges into squats at the end were TOUGH.

Herb

Egorka

Javier

Ryan

Peter

Cameron Cobb

Antonio

Tashina

Noah

Earl Williams

Colby

Dexter

Angel

Robin

Mattias

Ricardo Lazo De La Vega Paredes

This was insane, took me some extra time to finish but I can say I Survived.

Richard Garcia

José Martín

Jake

Alekxa

Darian

Johnny

Carlos 

Anthony

Lamahr

Jacob

Smith Machine Sissy Squat

Last set rest pause: after completing the last set of 12 reps rack the weight and take a 10 second break, then jump back in with the same weight for as many reps as possible.

*Barbell Squat (sumo stance) (1:2:1:0)

Set 1: (30:0:1:0)
Set 2: (35:0:1:0
Set 3: (40:0:1:0)
Set 4: (45:0:1:0)

*Platz Hack Squat (long negatives)

Reps 1-7: full stretch to mid rep 
Reps 8-14: mid stretch to full contraction 
Reps 15-21: full range of motion

*Leg Press 21s (feet low and wide on platform)

Steep Decline Dumbbell Leg Curl

Flat Dumbbell Leg Curl

Pick a weight you can do for 20 steps, 10 strides down and 10 strides back. When you complete your first 10 strides, do 10 close stance squats before turning back. After the 10 reps coming back, end with close stance squats again to failure.

*Walking Lunge Into Squat

Sets 1-4: no tempo
Set 5: (1:10:1:0) on reps 10 & 20

*Adductor Machine

Abductor Machine

Superset

Legs (8/31/23)

Stephan

Gary

Pete

Shoulders/Light Chest (4/26/24)

Dominique Bradley

Caleb

Quads/Abductor/Adductor (4/25/24)

Best back workout in a bit. Pump was there after first exercise!!!

Mario

Back/Rear Delt (4/24/24)

Killer Fuckin Chest Pump 💯⚔️🤙🏽

Albert Bersley

Alain

Owen Chaffee

Chest (4/23/24)

Mike

Calves/Abs/Neck/Forearms (4/22/24)

William

Steven

Hamstrings/Glutes (4/21/24)

Victor

Sarah

Biceps/Triceps (4/20/24)

Timo

Shoulders/Light Chest (4/19/24)

Jay Lopez

Carlos

Quads/Abductor/Adductor (4/18/24)

Eliazar

Nathan Dorado

Back/Rear Delt (4/17/24)

HECTOR MANUEL RAMIREZ GUZMAN

Anthony Castro

Chest (4/16/24)

Ashley Lourie

Calves/Abs/Neck/Forearms (4/15/24)

Seth

Andrew

Hamstrings/Glutes (4/14/24)

Ashwin Mohta

Alex

Biceps/Triceps (4/13/24)

Julian man, who made you mad?! The chest supported lateral raises 3x50?! 💀

Jesus Salazar

Hard work pays off man lovely hell and pump my god 💪🏼💪🏼💪🏼

Lior Clark

Shoulders/Light Chest

Kieran

Back/Rear Delt (4/11/24)

Luis

Quads/Abductor/Adductor (4/10/24)

Joey

Gregg

Chest (4/9/24)

King

Calves/Abs/Neck/Forearms (4/8/24)

This was short but brutal! Solid stuff as always @Julian and team

Joseph

Nikki 🙃

Hamstrings/Glutes (4/7/24)

The rack runs this messy gym I attend are a recipe for disaster

Biceps/Triceps (4/6/24)

Shoulders/Light Chest (4/5/24)

Shelley Wallace

Cory Williams

Quads/Abductor/Adductor (4/4/24)

Great way to start this week off #TurtlePower

Back/Rear Delt (4/3/24)

Nice kick off to this split! Looked simple but turned out into a daunting one

Chest (4/2/24)

Way to seal off this split. You will be missed, now on to the next! Bit late on it, but tomorrow will be the best day to start it off imo 😎

Calves/Neck/Forearms (4/1/24)

Bryton Seyfert

Rafael Santos

Back/Rear Delts (3/31/24)

You were right the 50 40 30 20 10 just activates those fibers on another level

Davis 

Hamstrings/Glutes/Abductor (3/30/24)

Solid one! Boulders are done, pretty chilled tri’s sesh though

Shoulders/Triceps/Abs (3/29/24)

Went conventional on the adductors bit, grabbing both sides of the cable machine is a mission in itself at this here gym

Quads/Adductor (3/28/24)

Ardon

Chest/Biceps (3/27/24)

This is done and so am I! Solid active rest day on all facets

Calves/Neck/Forearms (3/26/24)

Wonderful sesh, took a little longer than I should’ve, but knocked it out

Jake Burgess

Back/Rear Delts (3/25/24)

Finn

Hamstrings/Glutes/Abductor (3/24/24)

Hama

Shoulders/Triceps/Abs (3/23/24)

My will to walk has been lost and I can’t find it

Quads/Adductor (3/22/24)

Tyler

Chest/Biceps (2/21/24)

Did everything but the calves portion of this sesh, as I re-injured my left calve 😒

Calves/Neck/Forearms (3/20/24)

Monkeyed around a bit on this one but got ‘er done

Back/Rear Delts (3/19/24)

David

Took a trip to pumpsville on that leg press for sure 💀💀💀

Hamstrings/Glutes/Abductor (3/18/24)

Solid boulders and tri’s sesh. Felt like I properly hit the mind muscle connection on the abs bit on this sequence

Shoulders/Triceps/Abs (3/17/24)

Walking has allotted itself on the list of “not-to-do’s” on this fine 1st day of the week

Pablo

Quads/Adductor (3/16/24)

Felt like this one took longer than expected, but a beastly sesh nonetheless

Chest/Biceps (3/15/24)

Calves/Neck/Forearms (3/14/24)

Back/Rear Delts (3/13/24)

Holy moly, that was a rough one. The finisher put the seal of obliteration on hammies, glutes and abductors!

Legs (8/31/23)

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