Wednesday June 18th Day 402
****ing killed it in the gym today....squats are back, oh and I figured out that putting my feet on the ground instead of on the pedals allows me to actually lift like someone with testicles on incline, so that's cool....oh and 2nd day of x factor...2nd day of 4000kcals....not easy to do lol.
Nutrition
3952 99 481 288
Training
Legs + weak points
Squats
bar x 10
135 x 10
225 x 5
275 x 3
345 x 5
345 x 5
345 x 5
Lying Ham curl
110 x 10
150 x 5
200(stack) x 6
190 x 7
180 x 9
1 legged machine leg press
140 x 8/leg
200 x 8/leg
215 x 8/leg
Incline Bench press
bar x 10
135 x 8
185 x 3
205 x 7 w/spot
205 x 7 w/spot
205 x 6 w/spot
Cable Rows
140 x 10
180 x 20
190 x 20
200 x 13
Leg Press Calf Raise fast and explosive
4 plates/side x 10
6 plates/side x 5
8 plates/side x 12
7 plates/side x 15
7 plates/side x 12
Seated Calf Raise fast and explosive
3 plates x 10
4 plates +25 x 15
4 plates +25 x 14
4 plates +25 x 13
Shrugs
225 x 10
315 x 8
405 x 16
405 x 14
405 x 10
Misc
awesome workout
****ing killed it in the gym today....squats are back, oh and I figured out that putting my feet on the ground instead of on the pedals allows me to actually lift like someone with testicles on incline, so that's cool....oh and 2nd day of x factor...2nd day of 4000kcals....not easy to do lol.
Nutrition
3952 99 481 288
Training
Legs + weak points
Squats
bar x 10
135 x 10
225 x 5
275 x 3
345 x 5
345 x 5
345 x 5
Lying Ham curl
110 x 10
150 x 5
200(stack) x 6
190 x 7
180 x 9
1 legged machine leg press
140 x 8/leg
200 x 8/leg
215 x 8/leg
Incline Bench press
bar x 10
135 x 8
185 x 3
205 x 7 w/spot
205 x 7 w/spot
205 x 6 w/spot
Cable Rows
140 x 10
180 x 20
190 x 20
200 x 13
Leg Press Calf Raise fast and explosive
4 plates/side x 10
6 plates/side x 5
8 plates/side x 12
7 plates/side x 15
7 plates/side x 12
Seated Calf Raise fast and explosive
3 plates x 10
4 plates +25 x 15
4 plates +25 x 14
4 plates +25 x 13
Shrugs
225 x 10
315 x 8
405 x 16
405 x 14
405 x 10
Misc
awesome workout
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