I hit legs this past weekend and I made sure i had at least 2-3 meals in me before so I had more then enuff fuel to push it hard. And it felt amazing . I did a few things different this workout which I’ll mention as I go. After my 5 min treadmill warm up I started with
1) high rep single leg ext 3x20,15,12
(I have always started with a ham exercise to warmup after all of my Meadows and Stevenson reading but did quads first.
2) single leg standing ham curls 4x15,12,10,10
3) Barbell back squats 135x10, 225x8, worksets 315x6, 315x5. (I haven’t done reg BB squats in well over a month so I kept it safe and really went slow on my negatives and tried to sit in the hole for a half sec too)
4) S/S hip adductor/hip abductor machine 2x20,15
5) calf raises off leg press 4x20,15,10,10
I attempted to take a pic for the log but my legs were so full of blood you could see no definition except around my lower quad above knee. They were just huge and full to the max)
Like all workouts I always have my intra shake I sip throughout and then when I get home, 20mins later I make a 59g whey iso shake with cream of wheat packet and sip that for about 15mins so I don’t bloat and my stomach doesn’t feel like shit. Then about a half hour after that shake is when I eat a big meal. My post meal was 4 whole eggs, 1 cup egg whites, 3 pieces turkey bacon, bagel and 24 oz water. So even though weight has gone down somewhat as I’ve been leaning out my strength is actually goin up and definetly noticing more definition, vascularity and pop as each week goes by.
1) high rep single leg ext 3x20,15,12
(I have always started with a ham exercise to warmup after all of my Meadows and Stevenson reading but did quads first.
2) single leg standing ham curls 4x15,12,10,10
3) Barbell back squats 135x10, 225x8, worksets 315x6, 315x5. (I haven’t done reg BB squats in well over a month so I kept it safe and really went slow on my negatives and tried to sit in the hole for a half sec too)
4) S/S hip adductor/hip abductor machine 2x20,15
5) calf raises off leg press 4x20,15,10,10
I attempted to take a pic for the log but my legs were so full of blood you could see no definition except around my lower quad above knee. They were just huge and full to the max)
Like all workouts I always have my intra shake I sip throughout and then when I get home, 20mins later I make a 59g whey iso shake with cream of wheat packet and sip that for about 15mins so I don’t bloat and my stomach doesn’t feel like shit. Then about a half hour after that shake is when I eat a big meal. My post meal was 4 whole eggs, 1 cup egg whites, 3 pieces turkey bacon, bagel and 24 oz water. So even though weight has gone down somewhat as I’ve been leaning out my strength is actually goin up and definetly noticing more definition, vascularity and pop as each week goes by.