Leg day
Killed it, been killing it every day this week. Its going to get tougher next week when im back at work. Im looking forward to getting back to work, i don't mind my job, i actually enjoy what i do and i like keeping busy as well. When you are busy all day, it's so much easier to stick to your diet. You dont think about food when the mind is occupied with more important things. Even when im working 6 days,60 hours, the routine is key.
Im finding that I'm growing much better now that im focusing on form and time under tension rather than trying to push heavier weights. Im using alot less weight, paying close attention to muscle tension and pushing to failure.
Leg workout
Parallel squats
130*warm up 3 sets
225*12 regular style
225*8
Tempo 5 seconds down, pause and back up smooth.
I got my brother to spot me on this so i could really push it to failure and not worry about falling on the oh sh** bars. My brothers into power lifting, he's 280 pounds and has a few inches on me.
We often go to the gym together, which is great because although we train in completely different ways, we can always spot each other.
185*12
the same way only going even slower on the last few to almost reach failure (no spot on this)
Leg press, legs together to hit outer sweep
388*warm up 2 sets
568*14
568*12
568*11
Lying leg curls
130*12 for 4 sets
Leg extensions ,21 style
Here you do the bottom half of the rep for seven,then the top half for seven, then the full rep to failure
160*fail for 3 sets
Ab cable crunches
5 sets to failure
Hanging leg raises transitioning into knee raises 4 sets to failure