Date: 10/01/2025
Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - I cant escape the rain - 45 Minute walk on treadmil post workout
Bodyweight: 110 kg
Training: Day 4: Lower Body - Ham/Glute Emphasis
Exercise | Warm-Up Sets | Working Sets | Target Reps | Load | RPE | Rest | Notes |
---|
Seated Leg Curl | 3 | 3 | 8 | 59kg | 9 | 1 min | You want your knee in line with the hinge joint
of the leg curl, push your hips down into the seat and then
lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps. |
Cybex Squat Press - High and Wide | 4 | 3 | 12 | 200kg | 10 | 3 min | Go as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad. |
Walking Lunges - Kettle bell | 2 | 3 | 10 each side | 24kg | 9 | 3 min | If you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright. |
Barbell Stiff Leg Deadlift | 2 | 3 | 10 | 60kg | 9 | 3 min | Flat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs. |
Horizontal Calf - Sing Leg | 1 | 3 | 10 | 70kg | 9 | 1 min | NO bouncing out of the bottom, and then drive all the way up onto your toes. |
Hanging Leg Raise | | 4 | 10 | | | 2 min | Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum. |