Day 18.. Leg day Volume

4/5/2017
BW- Don’t have scale
46 days out

  • Stretch 10 Minutes
  • Warm Up
    • Stiff Leg DL w/ bar- 4x10
    • Standing Barbell Calf Raises- 4x10
  • Exercise- 6 sets
    • Squats-
      • Set 1- Warm Up, 15 reps w/ bar
      • Set 2- 10 reps:155
      • Set 3- 8 reps:165
      • Set 4- 8 reps:175
      • Set 5- 6 reps: 185
      • Set 6- 6 reps: 200
  • Superset- 4 sets
    • DB Stiff Leg DL- 12
      • Heavy, reach as far down and stretch the hammy: 35’s
    • Speed deadlift off 1 plate- 3 reps, 55-60% of max:205
      • Fast off the ground
      • You aren't standing on a plate, the weight is on one plate
  • Superset- 4
    • Leg Press- 5: 290, 380x2, 430
      • *Feet same width as DL
      • Heavy
    • Calf Raise- 20 each leg:290x4
  • Triset- 4 sets
    • Leg Curls- 15:40x4
    • Leg Ext- 15:40x4
    • Standing Calf Raises- 15:40x4
  • Abs- 4 sets
    • GHD Abs- 25
    • Weighted Back Extensions- 15:45x4
Review
This workout kicked my butt, I highly recommend you try it. It'll push you, but it's for sure the best leg day workout I have ever put together. You're gonna have to dig deep for that inner motivation!

Diet
4am- Fat burner, Pre Workout
7am- Amino Acids
1:30pm- Not sure, I'll update after I eat
6pm- Mixed Veggies, Salad (Lettuce, lots of chicken, eggs), unsalted peanuts

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