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Leg Workout:
Seated calf
Leg extension 4 sets 14p x 15-20
Seated ham curls
Leg press 3 sets 250kg x 15, 12, 12
Hack squats 2sets 2 plates x 15
Laying ham curl 2x 15
For those asking about the Fish oil the amount is 1.5g
No food update until Saturday as it won’t change until then
Update ignore all weights I’ve posted I spoke with the owner and clarified machine weights example being if the weights went up 1,2,3,4,5 they are 20 pounds each so 5x20 is 100 pounds and 3 plates would be 60 pounds
Leg Workout:
Seated calf
Leg extension 4 sets 14p x 15-20
Seated ham curls
Leg press 3 sets 250kg x 15, 12, 12
Hack squats 2sets 2 plates x 15
Laying ham curl 2x 15
For those asking about the Fish oil the amount is 1.5g
No food update until Saturday as it won’t change until then
Update ignore all weights I’ve posted I spoke with the owner and clarified machine weights example being if the weights went up 1,2,3,4,5 they are 20 pounds each so 5x20 is 100 pounds and 3 plates would be 60 pounds
Leg Workout:
Seated calf
Leg extension 4 sets 14p x 15-20
Seated ham curls
Leg press 3 sets 250kg x 15, 12, 12
Hack squats 2sets 2 plates x 15
Laying ham curl 2x 15
For those asking about the Fish oil the amount is 1.5g
No food update until Saturday as it won’t change until then
Update ignore all weights I’ve posted I spoke with the owner and clarified machine weights example being if the weights went up 1,2,3,4,5 they are 20 pounds each so 5x20 is 100 pounds and 3 plates would be 60 pounds
Leg Workout:
Seated calf
Leg extension 4 sets 14p x 15-20
Seated ham curls
Leg press 3 sets 250kg x 15, 12, 12
Hack squats 2sets 2 plates x 15
Laying ham curl 2x 15
For those asking about the Fish oil the amount is 1.5g
No food update until Saturday as it won’t change until then
Update ignore all weights I’ve posted I spoke with the owner and clarified machine weights example being if the weights went up 1,2,3,4,5 they are 20 pounds each so 5x20 is 100 pounds and 3 plates would be 60 pounds
Sorry all for the confusion when I’ve been posting my lifts I’ve been calculating the weight wrong that’s all I meant.
Pushday+ claves
Donkey calf raise
Incline machine press 80kg 2 sets 15 reps 70kg 12 reps+ drop set
Lateral raises (machine)
Decline press + flys decline press 120kg x 15 2 sets 10kg x 10 2 sets
Push downs
Skull crushers
neutral grip press (to Load triceps like a close grip bench) 50kg 15 reps x 3 sets
Front raises+ laterals (dumbbells)
No diet change but I do have a check in tomorrow with my coach so I’ll update tomorrow along with morning weight and more
Pushday+ claves
Donkey calf raise
Incline machine press 80kg 2 sets 15 reps 70kg 12 reps+ drop set
Lateral raises (machine)
Decline press + flys decline press 120kg x 15 2 sets 10kg x 10 2 sets
Push downs
Skull crushers
neutral grip press (to Load triceps like a close grip bench) 50kg 15 reps x 3 sets
Front raises+ laterals (dumbbells)
No diet change but I do have a check in tomorrow with my coach so I’ll update tomorrow along with morning weight and more