thanks to cswalczakny and Formutech nutrition for the opportunity to log my first ever preworkout. (takes bow). I received the package as of Saturday and it made my day. My current routine is Monday-Chest, Tuesday-Back, Wednesday-Arms, Thursday-Shoulders, Friday-Legs, Saturday/Sunday are cardio/abs. Currently doing Greg Plitt's MFT-28 day routine (on the 4th week). I went to the shore this weekend with my family and was incredibly busy (ironically) and was able to squeeze in leg day earlier today instead of Friday. I don't like using caffeinated preworkouts on leg day since I would pretty much puke haha. anyways, heres the workout/split.
EXERCISE | set 1 | set 2 | set 3 |
smith squat* | 12x80 | 12x80 | 12x80 |
smith chair squat* | 12x70 | 11x70 | 10x70 |
Deadlift** | 10x95 | 10x95 | xxx |
Hack squat | 10x95 | 10x95 | xxx |
lying down leg curl (iso) | 12x15 | 12x17.5 | 12x17.5 |
Leg press (negatives) | 12x90 | 12x90 | 12x90 |
smith calf-raises | 45x50 | 45x50 | 42x50 |
kettleball lunge pass-through | 16kgx12 | 20kgx12 | 20kgx10 |
lunge sprints Smith | 10x50 | 10x50 | 10x50 |
goblet squats | 10x45 | 10x45 | xxx |
1-leg bodyweight squat Smith | 10reps | 10reps | 10reps |