^*^thanks wasme!
So back on it today diet was good yesterday
Legs on tap this am
Wu 8 mins
Squats
10x10 35 sec rest
Leg Press low and narrow
4x12. 35 sec rest
Horizontal leg press (1 leg ham emphasis)
4x12 only rest was while the other leg was getting worked
RDL
4x12 35 sec rest
Huge butt/hammy pump lol feel free to quote edit
Kettle Ball Swings
3x25
Standing calf raise
4x20
Seated Calf Raise
Neutral x 20
Toes in x 20
Toes out x 20
Leg raises 3xFailure
Massive sweat today had trouble walking to my car. This routine is no joke (at least for me). Short rests combined with 10x10 is awesome.
Dosed 2 scoops Micro and 2 ALCAR 20 mins pre wo. Resulted in solid focus. Clean energy. I'm loving this combo
Gonna change up the diet.
For some of you who may not have followed my prep log, I've been going through a pretty Nast rebound effect since. Coming to find out after consulting with a friend and looking through my fitness pal logs of my diet the last two weeks, it seems my coach may have crash dieted me into that show. There were numerous days I was only consuming 16-1700 cals before even taking into consideration my expenditure for the day which was cardio 2x day plus am weights. A lot of liss cardio as well = bad combo. I've put on more fat and water than I though was possible. Instead of taking the advice given on here and reverse dieting myself out of that show I took my coaches advice of taking a few days off completely and not track anything. I admit I over did the eating those few days but even after I got back on his off season plan the water is slowly going away but I'm still gaining fat. It appears those two weeks leading up to show set me up for prime fat storage. So I'm doing the following to correct my metabolism starting today
6 days at 300/150/60
One day a week no higher than 300g carbs
Ill be checking weight ea night b4 bed and upon rising.
From there ill be adding 25g of carbs/day EW or EOW depending until I level out.
At this point I will not be competing in the fall. I'm going to correct this issue and spend the rest of the year keeping my fat below 12% while growing. Also my main focus is a big career change for me that I want to get done by the end of summer.