Smashed my legs today. Really focusing on those outer quads. Working on catching @PHD
Also, since I don’t have cheat meals anymore. I slept in today and had a little fun with my macros. Combined meals twice and made pancakes pre workout and french toast post workout. These pics were only half serving of each. Fuck that french toast was good.
Also got my new meal plan for next week. Cals going up again. Coach said he can’t believe how much food I’m eating and still have abs. Cals up to 4450 a day now. 308P, 580C and 95F.
Here’s my workout and food prorn:
8/19 - Legs/Calves/Cardio (coaches routine #6 - week #26)
Walking Lunges: 50x20(total), 50x24(total)x2 (going for 20)
Weighted Reverse Lunges: 50x22(total)x3 (going for 20)
Leg Press (narrow/low foot placement/quad focus): 540x20 (going for 12), 675x12x3 (slow full reps) - went light than last week to make sure I was getting full reps.
DB Deadlifts: 90x12x4
Squats: 225x15x4 (going for 12) (narrow foot stance and all the way down - lighter than usual focusing on that foot stance and outer quad)
Seated Leg Curls: 220x15x4
Leg Extensions: 265x15x4 (going for 8 but that is max weight so went to fail at 15)
Step Ups: bwx20(each side)x4
Standing Calf Raises: 10 sets of 10 at 150 (rest periods spent doing sets of floor Calf Raises for 15) (full stretch down and all the way up on to toes at top)
Fasted Uphill Walk: 40 minutes