well guys..this is how it went...juuust got home limping...
warm up..3 easy sets on the leg extention
squats
set 1 ..135..for 15
set 2.....155......10
set 3....185......15
set 4......185.....10
set 5......225.....10
then my hams started clenching up so i moved to leg presses
set 1 3 plates....each side..12 reps
set 2....same
set 3....5 plates each side....10 reps...
then my abductors started cramping so i couldn't stand proper...
then i hobbled to my car and called it enough for first day....
the squats were pause squats pretty much...
the leg presses were done quicker...
i'm sore already and my hams wont stop twitching...but i'm feeling good about myself...
i didn't do any leg curls or stiffs..thats next week...i squat ass to the floor so it gets my hams pretty good...
no belt..no wrams...just used the manta ray cause i have a bad shoulder...the bar resting on top makes it swell up sometimes..
bdy weight..155 as of today...