Tri-Hammies, Hammer my Tri's.

Hamstrings and Triceps.
Didn't want to do a full leg workout before Sunday, because I want my muscles to stay loose and pliable for sprints, etc., but I did want to work on my glute-ham tie in and the triceps have been neglected for about a week or 2. Sorry tri's, but the chest just wants to do the work ;D

So warm up
Hamstrings:
Seated Leg Curl Warm up set of 30lbs
1x12 (40 lbs) 1 x 12 (50 lbs) 1 x 12 (70lbs/60lbs (ouch!))
Stiff Leg Deadlifts: 3 x 12 (65lbs, 75 lbs, 75 lbs)
Lunges: 3 x 16-20 total steps ( 17.5 lbs each side)
Lying Leg Curl: 3 x 12 (30, 40, 50/40 drop)

Triceps:
Warm up: Bodyweight tricep dips
Supersets of

Tri dips
Cable Pushdown 3 x 15 (30,40,50, 40 (drop))

Skull crushers 3 x 12 (30lbs)
Close grip pushup (tricep emphasis 3 x 12 (30 lbs)

Seat Pushdowns Burnout set
Cable extension (bar, not rope :X) 3x10 (30 lbs)

Cooldown/Flushout on Treadmill:
Saw Nhan, Cayhill, Jon.
Missed it

Until next time