logged workout
15/12/2023
Leg day
First movement
Hamstring curls - I enjoy beginning my workout with this movement as it helps my knees feel secure during my pressing movements.
When my test levels are recovered and I am in a good position to begin to add more size I will begin with my heaviest movements first rather than starting with an isolation movement.
Warm up set lying harm string curls
32 kg - 15-20 reps
Second warm up set 39kg
10-15 reps
Tird warm up set
46kg
12 reps
Working set
1st set 60kg - 10 reps
Set 2- 60kg 10 reps
Set 3- 60kg-reps - 10 reps
Drop set -46kg - reps-8 reps. I felt a good pump in the hamstring from adding in a drop set with moderate weight.
machine Leg press.
The machine leg press at my gym does not have the best range of motion. I have been using it lately for my leg training because I don't have great hip mobility and I occasionally get back pain. I plan to begin using the hammer strength leg press machine for my future workouts as I feel it is better for hypertrophy.
Warm up set
115 kg - 12 reps- Added in one warm up set to get some blood flow into the quads.
Working set 145 kg - 6 reps this felt quite heavy for me today. I did not feel the best today my sleep was broken last night.
Working set- 135- 8reps
Working set 135- 8 reps
Drop set 115 kg 10 reps
I have attached a video of me performing the machine leg press. I am aware that my range of motion and overall technique may not be the best. I am working around my mobility limitations.
quads Leg extensions are always a staple in my leg sessions love the pump and pain I experience from this movement.
89kg-15 reps
96kg-13 reps
96kg- 12 reps
Drop set 68 kg 15 reps
Seated leg curls
89kg—10 reps
89kg-8 reps
82kg— 10 reps
Glute extensions I have added this movement into my leg training to improve my hip mobility and get some added stimulus in the hamstrings and glutes.
56 kg- 15 reps times 3
Abductor machine high reps just learning the movement.
3 sets of 15-20 reps. This is not a movement that I feel comfortable progressing on just yet but I enjoy the mind muscle connection that this movement gives me.
Body weight goblet squats- I enjoy this movement as a finisher I get a great pump and stress my cardiovascular system out at the same time. I either do goblet squats or lunges to finish off my session.
50 reps times 3
Overall I enjoyed my session Today. I didn't feel the best but there is no way I would miss a scheduled workout.
Please feel free to provide me with any advice/ feedback.
I have injectable l carnitine that I have just recently purchased.
Looking forward to using it for the fat loss benefits and enhanced cognitive function. Still waiting for my pct drugs to arrive however.
Hope your training has been going well. Keep grinding hard.
15/12/2023
Leg day
First movement
Hamstring curls - I enjoy beginning my workout with this movement as it helps my knees feel secure during my pressing movements.
When my test levels are recovered and I am in a good position to begin to add more size I will begin with my heaviest movements first rather than starting with an isolation movement.
Warm up set lying harm string curls
32 kg - 15-20 reps
Second warm up set 39kg
10-15 reps
Tird warm up set
46kg
12 reps
Working set
1st set 60kg - 10 reps
Set 2- 60kg 10 reps
Set 3- 60kg-reps - 10 reps
Drop set -46kg - reps-8 reps. I felt a good pump in the hamstring from adding in a drop set with moderate weight.
machine Leg press.
The machine leg press at my gym does not have the best range of motion. I have been using it lately for my leg training because I don't have great hip mobility and I occasionally get back pain. I plan to begin using the hammer strength leg press machine for my future workouts as I feel it is better for hypertrophy.
Warm up set
115 kg - 12 reps- Added in one warm up set to get some blood flow into the quads.
Working set 145 kg - 6 reps this felt quite heavy for me today. I did not feel the best today my sleep was broken last night.
Working set- 135- 8reps
Working set 135- 8 reps
Drop set 115 kg 10 reps
I have attached a video of me performing the machine leg press. I am aware that my range of motion and overall technique may not be the best. I am working around my mobility limitations.
quads Leg extensions are always a staple in my leg sessions love the pump and pain I experience from this movement.
89kg-15 reps
96kg-13 reps
96kg- 12 reps
Drop set 68 kg 15 reps
Seated leg curls
89kg—10 reps
89kg-8 reps
82kg— 10 reps
Glute extensions I have added this movement into my leg training to improve my hip mobility and get some added stimulus in the hamstrings and glutes.
56 kg- 15 reps times 3
Abductor machine high reps just learning the movement.
3 sets of 15-20 reps. This is not a movement that I feel comfortable progressing on just yet but I enjoy the mind muscle connection that this movement gives me.
Body weight goblet squats- I enjoy this movement as a finisher I get a great pump and stress my cardiovascular system out at the same time. I either do goblet squats or lunges to finish off my session.
50 reps times 3
Overall I enjoyed my session Today. I didn't feel the best but there is no way I would miss a scheduled workout.
Please feel free to provide me with any advice/ feedback.
I have injectable l carnitine that I have just recently purchased.
Looking forward to using it for the fat loss benefits and enhanced cognitive function. Still waiting for my pct drugs to arrive however.
Hope your training has been going well. Keep grinding hard.