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