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wings.of.cinema

@wings.of.cinema

8 months ago
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
Photo by @wings.of.cinema on March 03, 2026.
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Posted On: March 3rd 2026, 07:12 pm
Ju-On, 2002
Takashi Shimuzu
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wings.of.cinema 8 months ago

wings.of.cinema

#juon #thegrudge #filmframes

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My goal of teaching you how to understand volume , frequency , intensity , exercise order, exercise selection and resistance profiles all marry together across every split , every set up , and every body part goal continues . Today was legs for me, but the volume was akin to an U/L , as I hit them again in 3 sleeps . At U/L set up, you have to be super careful with overcooking the volume , as it’s a frequency split , so pushing too hard will absolutely limit your ability to accumulate Frequency. For most , glutes can take a nice chunk , I did 6 sets , but they were all shortened based movements ( that means lighter in the stretch , heavy in the lockout , as this causes less muscle damage ) . I picked shortened movements as they would have got some stimulus from hack too. I feel hack + 6 sets of lengthened work could limit recovery . I also made sure that 3 sets were additional quad stimulus ( hip thrust ) and 3 hamstring ( kick back) , this keeps it balanced to not over cook the quad or the ham too , and then even further into the exercise selection analysis , I picked an exaggerated glute med kick back , as I barely wanted any additional ham recovery demands . My glute ladies know the difference between a straight kickback and a#glute med kick back with how that feels on the ham! we really have to manage ham recovery the most at 3 sleeps ! For leg curls , very much 1 rir + heaviest in the contraction to limit damage . Hamstrings are the hardest to manage of the body parts at 3 sleeps ,so less really is more ! Don’t do big stretchy movements or profiles on that overload the lengthened ,save that for the second leg session of the week if that one allows for 4 sleeps ! Quads have a pretty solid recovery/damage sustainability ,not as good as glutes hence 6 sets vs their 9 if we count hacks, but better than hams who only get 3 . I am picking a quad movement with big returns on stimulus for lower loading , so the hack with a low foot placement ,or a pendulum would be my go to , I wouldn’t do a mid stance leg press here as the loading / damage isn’t worth the fatigue:stimulus ratio . As can see every single component is considered- I will teach you it all!
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