This week was a great week bridge seems to have went well. Strength remains about the same. I'm taking 4daily. 2 am and 2 pm.
I have started to work antagonist muscle groups.
I have been training with high volume every other day. Cardio is on off days and in the form of sprints or basketball.
Yesterday I weighed in at 211.4
I'm managing to keep the weight consistent and will try to drop bf while not losing too much weight. Carb cycling is in full effect right now. Doing 2 to 1 ratio.
Yesterday was legs
Started on leg extensions 5 sets 15,15,12,10,8
Leg press 15,12,10,8,6 last two sets were best for me 900lbs was very tough.
Then I did another four light sets of leg press 15,12,10,8,6
A second set of leg extensions back not on pad an chest up close to the front 15,12,10,8,6
Lunges bw *50lb DB full length of gym x4 up and down.
Seated leg curl
Lying leg curl
DB stiff legged deads
Started at 40lb DB and went up 10lb DB every set
6 sets of standing calve raises
All 15 reps each
Two sets with feet straight, two sets toes touching and feet pointing out and two sets heels touching.