OK so for the first workout. I missed almost all of last week on my trip . So lets see what I can do.
I went this morning after working all night.
I took my speed x3 about 430 am and was at gym at 6.
I was so tired I needed a pep me up. And I didnt want to be up for 6 hrs if I took it at 6am
This worked out great.
I was not as strong as I normally am at 6pm. But overall good.
Bike warmup 5 mins
SUPERSET Front squats and back squats
140 x 6 160 x 6
I did 6 sets of this. rest time was small . Just catch my breath and carry on.
Feet low and narrow. Focus on quads
400 x 12 - 20 x 5 sets
Feet high and wide . Focus on hams
400 x 12 -20 x 5 sets
Standing Ham curls
Hanging knee raises
15 min bike