TweetReally good secondary legwork out today. Totally made this one up. Whatever it looks like on paper those leg extensions leg presses and hack squats smoked me quite a bit. Kept my hoodie on the whole work out and was absolutely drenched in sweat by the time I finished. Good day. I hope I didn't screw myself for the torture session to come on Saturday.
AM
30 min fasting cardio
PM
10 min treadmill warm up/ rumble roll/ air squats
Hip adductor
3 x warm up
130 x 15
150 x 12
170 x 10
Hip abductor
3 x warm up
170 x 15
190 x 15
210 x 12
Seated leg curls
3 x warm ups
100 x 10
100 x 10
110 x 10
120 x 9ish
120 x 8 ------> 70 x 8 with 5 sec hold each rep
Leg ext (legs wide toes forward with top 1/2 movement only/ lots of holds/ squeezes
3 x warm up
80 x 15
100 x 15
120 x 15
140 x 15
140 x 14-----> 90 x 8 with 10 sec hold last rep (painful)
Leg presses (narrow to medium stance)
2 x warm up
5 pps x 10
7 pps x 10
8 pps x 7 + 1 forced
Hack squats (alternate close med and wide stance... On the wide stance I pressed down with my toes forcing myself off my heels putting stress on the tear drop... Felt awesome)
1 pps x 15, 15, 15 (about 45 sec rest between)
2 pps x 15, 15, 15 (same... Last set brutal)
Calf raises on hack
1 warm up
2 pps x 15
3 pps x 15
4 pps x 14
5 pps x 11
6 pps x 7 ----> BW calf raises x 15
Incline sit ups
3 x 25
Rumble roll/ stretch
Meal 1: 8 whole eggs, 10 oz ground beef, 10 oz sweet potato, 12 oz reduced sugar almond milk
Meal 2: 10 oz ground beef and 1 1/2 cups rice with low carb BBQ sauce
Meal 3: 10 oz ground beef with low carb BBQ sauce and 8 oz sweet potato
Meal 4: mass cake
2 scoops NO Xplode
2 scoops intra MD
Meal 5: 14 oz ground turkey with low carb BBQ sauce and 8 oz sweet potato
Meal 6: 14 oz ground turkey with low carb BBQ sauce and veggies