Reds91's Training log

[Reds91]

Goals
Get down to 140-144lbs. Sittin at about 148 right now. Recomp for about a month. Then start a long slow bulk.

Diet
I get at least 150g of protein/day. ~60g fat and fill the rest with carbs. Around 1700 cals on workout days. 1600 on off days. And once a week/every 2 weeks will have a "cheat" day around 1800-1900.

Training
Currently on a 5 day split. This will change soon tho. Currently working out at home so there are some exercises I can't do. Looks like this for now..

Monday - Chest
Tuesday - Legs
Wednesday - Shoulders
Thursday - Rest
Friday - Arms
Saturday- Back
Sunday - Rest

I do 10 mins of cardio on workout days and that's it. And throw abs in every once in awhile.

Lifts
Some current maxes..

Bench - 215 x 1
Squat - 305 x 1
DL - 335 x 1
MP - 150 x 1

 

[Reds91]

Tuesday October 23rd

Legs

Warm up
10 min jog

Squats
WU bar x 10
WU 135lbs x 5
WU 225lbs x 4

285lbs x 3 x 7 sets

DB lunges
20's x 10 x 5 sets

Leg ext.
105lbs x 8 x 3 sets

Lying leg curl
85lbs x 8 x 3 sets

 

[Reds91]

Wednesday October 24th

Shoulders

Warm up
10 min jog
RC warm up

MP
WU bar x 10
WU 75lbs x 5
WU 95lbs x 4

115lbs x 8 x 3 sets

DB upright row
35's x 8 x 3 sets

DB front raise
20's x 10 x 3 sets

DB side raise
15's x 12 x 3 sets

Rear delt raise
10's x 12 x 3 sets

 

[Reds91]

Friday October 26th

Arms

Warm up
10 min jog

BB curl
60lbs x 10 x 2 sets
70lbs x 8

DB skullcrushers
30's x 10 x 4 sets

DB curl
30's x 9,8,8

Tri. pushdown
65lbs x 8 x 4 sets

Preacher curl
50lbs x 10,10,9

OH DB ext.
45lbs x 8 x 4 sets

Few sets of crunches


Back will be on Sunday this week.

 

[Reds91]

Sunday October 28th

Back

Warm up
10 min jog

Deads
WU 135lbs x 5
WU 225lbs x 5
WU 295lbs x 2

325lbs x 2 x 7 sets

BB row
WU bar x 10

120lbs x 10 x 5 sets

Wide grip pulldown
95lbs x 8 x 3 sets

Hammer grip pullups
16

 

[Reds91]

Monday October 29th

Chest

Warm up
10 min jog
RC warm up
Some push ups

Incline BB BP
WU bar x 10
WU 95lbs x 5

135lbs x 5 x 3 sets
145lbs x 5 x 3 sets

Flat DB BP
75's x 10 x 4 sets

Flat DB flyes
30's x 10,10,9

 

[Reds91]

Tuesday October 30th

Legs

Warm up
10 min jog

Squats
WU bar x 10
WU 135lbs x 5
WU 225lbs x 4

285lbs x 3 x 7 sets

BB hack squat
85lbs x 10 x 2 sets

Leg ext.
105lbs x 8 x 3 sets

Lying leg curl
85lbs x 8
90lbs x 8 x 2 sets

3 sets of crunches

3 sets of lying leg raises with 10lb DB


First time doing bb hack squat so was just getting form down today.

 

[Reds91]

Thursday November 1st

Shoulders

Warm up
10 min jog
RC warm up

MP
WU bar x 10
WU 75lbs x 5
WU 95lbs x 4

115lbs x 8 x 2 sets
120lbs x 8 (PR +1 rep)

DB upright row
35's x 8 x 3 sets

DB front raise
20's x 10 x 2 sets
25's x 8

DB side raise
15's x 12 x 3 sets

Rear delt raise
10's x 12,13,13

 

[Reds91]

Friday November 2nd

Arms

Warm up
10 min jog

BB curl
70lbs x 8 x 3 sets

DB skullcrushers
30's x 10 x 4 sets

DB hammer curl
40's x 8 x 3 sets

Tri. pushdown
65lbs x 8 x 4 sets

Preacher curl
45lbs x 11 x 3 sets

OH DB ext.
45lbs x 8 x 4 sets

3 sets of crunches

 

[Reds91]

SAturday November 3rd

Back

Warm up
10 min jog

Deads
WU 135lbs x 5
WU 225lbs x 5
WU 295lbs x 2

325lbs x 2 x 7 sets

BB row
WU bar x 10

120lbs x 10 x 4 sets
125lbs x 10

Wide grip pulldown
95lbs x 8 x 3 sets

Hammer grip pullups
17


Next week will be a deload. Will continue this routine but will be using about half the weight. Not sure what routine I'll be using after that. Suggestions are welcome. Looking for something 4x a week.

 

[Reds91]

Chest Deload

Warm up
10 min jog
RC warm up
Some push ups

Incline BB BP
WU bar x 10

75lbs x 5 x 6 sets

Flat DB BP
40's x 10 x 4 sets

Flat DB flyes
15's x 10 x 3 sets

 

[Reds91]

THursday November 8th

Legs & Shoulders DEload

Warm up
10 min jog
RC Warm up

Squats
WU bar x 10
WU 135lbs x 5

145lbs x 3 x 7 sets

BB hack squat
45lbs x 10 x 2 sets

Leg ext.
55lbs x 8 x 3 sets

Lying leg curl
45lbs x 8 x 3 sets

MP
WU bar x 10

60lbs x 8 x 3 sets

DB upright row
20's x 8 x 3 sets

DB front raise
15's x 10 x 3 sets

DB side raise
10's x 12 x 3 sets

Rear delt raise
5's x 12 x 3 sets

 

[Reds91]

Will be doing PHAT starting Monday.

 

[Reds91]

Saturday November 10th

Back & Arms Deload

Warm up
10 min jog

Deads
WU 135lbs x 5

165lbs x 2 x 7 sets

BB row
WU bar x 10

65lbs x 10 x 5 sets

Wide grip pulldown
50lbs x 8 x 3 sets

Hammer grip pullups
10

BB curl
45lbs x 10 x 3 sets

Tri. pushdown
50lbs x 12 x 4 sets

 

[Reds91]

Tuesday November 13th

Upper body power day

Warm up
7 min jog

BB rows
WU bar x 10
WU 95lbs x 5

145lbs x 5 x 3 sets

Flat BB BP
WU bar x 10
WU 115lbs x 5
WU 145lbs x 5

195lbs x 4 x 3 sets

BB MP
WU bar x 10
WU 85lbs x 5

105lbs x 10
110lbs x 9
125lbs x 6

Pullups
bw x 10 x 2 sets

Chins
bw + 15lbs x 10,9

BB curl
60lbs x 10 x 3 sets

Tri. pushdown
70lbs x 7 x 3 sets


Good session today. The chins were supposed to be rack chins but couldn't find a place to do them in my home gym.

 

[Reds91]

Forgot to post this. Here is what my routine will look like for the next 10ish weeks..

Monday - Rest
Tuesday - Upper body power day
Wednesday - Lower body power day
Thursday - Rest
Friday - Back & shoulders hypertrophy day
Saturday - Lower body hypertrophy day
Sunday - Chest & arms hypertrophy day

 

[Reds91]

Wednesday November 14th

Lower body power day

Warm up
8 min jog

Squats
WU bar x 10
WU 135 x 5
WU 225 x 4

265 x 5
275 x 4
285 x 3

BB Hack squat
WU Bar x 10

95 x 10 x 2 sets

Leg Ext.
95 x 10 x 2 sets

RDL
WU bar x 10
WU 85 x 5

155 x 8 x 3 sets

Leg curl
75 x 10 x 2 sets


Great session. Really liking PHAT so far.

 

[Reds91]

Friday November 16th

Back & shoulders hypertrophy

Warm up
10 min jog

BB row
WU bar x 10

95lbs x 3 x 6 sets

Chins
12 x 3 sets

T-bar row
50lbs x 12 x 3 sets


And that was it. Had a major headache for the past 2 days and was just making it worse.

 

[Reds91]

Saturday November 17th

Lower body hypertrophy

Warm up
10 min jog

Squats
WU bar x 10
WU 135lbs x 5

185 x 3 x 6 sets

BB hack squat
100 x 12,12,10

BB lunges
bar x 12 x 2 sets

Leg ext.
70 x 15
60 x 16
50 x 17

RDL
WU bar x 10
WU 85 x 5

135 x 10,10,12

Lying leg curl
65 x 12 x 2 sets

Single leg curl
25 x 17

 

[Reds91]

Sunday November 18th

Chest & arms hypertrophy

Warm up
10 min jog
RC warm up

Flat BB BP
WU bar x 10

135lbs x 3 x 6 sets

Incline DB BP
50's x 12 x 3 sets

Hammer grip flat DB BP
50's x 14,12,12

Incline DB flyes
20's x 19,18

Preacher curl
45 x 12 x 3 sets

OH DB ext.
50 x 12 x 3 sets

 

[Reds91]

Tuesday November 20th

Upper body power day

Warm up
10 min jog
RC warm up

BB rows
WU bar x 10
WU 95lbs x 5

145lbs x 5 x 3 sets

Flat BB BP
WU bar x 10
WU 115lbs x 5
WU 145lbs x 5

200lbs x 3
195lbs x 4 x 2 sets

BB MP
WU bar x 10
WU 85lbs x 5

105lbs x 10,10,8

Pullups
bw x 11,10

Chins
bw + 15lbs x 10,9

BB curl
60lbs x 10 x 3 sets

Tri. pushdown
70lbs x 8 x 3 sets

 

[Reds91]

Wednesday November 21st

Lower body power day

Warm up
10 min jog

Squats
WU bar x 10
WU 135 x 5
WU 225 x 4

265 x 5
275 x 3
265 x 3

BB Hack squat
WU Bar x 10

105 x 10,9

Leg Ext.
80 x 10
100 x 10

RDL
WU bar x 10
WU 85 x 5

155 x 8 x 3 sets

Leg curl
75 x 10 x 2 sets


Squats felt really heavy today.

 

[Reds91]

Saturday November 24th

Back & shoulders hypertrophy

Warm up
10 min jog
RC warm up

BB row
WU bar x 10

95lbs x 3 x 6 sets

Chins
12 x 3 sets

T-bar row
60lbs x 10 x 3 sets

DB Row
50 x 12 x 2 sets


Cut this short once again because of a headache. Pretty sure I know what supp is causing this now so stopped taking it today, hopefully now I can get some good workouts in again.

 

[Reds91]

Sunday November 25th

Chest & arms hypertrophy

Warm up
10 min jog
RC warm up

Flat BB BP
WU bar x 10

140lbs x 3 x 6 sets

Incline DB BP
55's x 12 x 3 sets

Hammer grip flat DB BP
50's x 12 x 3 sets

Incline DB flyes
25's x 15 x 2 sets

Preacher curl
55 x 12 x 3 sets

Concentration curl
20's x 12 x 2 sets

OH DB ext.
50 x 12 x 3 sets

 

[Reds91]

Tuesday November 27th

Upper body power day

Warm up
12 min walk. Cals burned: ~66
RC warm up

BB rows
WU bar x 10
WU 95lbs x 5

145lbs x 5 x 3 sets

Flat BB BP
WU bar x 10
WU 115lbs x 5
WU 145lbs x 5

200lbs x 3
190lbs x 5 x 2 sets

BB MP
WU bar x 10
WU 85lbs x 5

105lbs x 10 x 3 sets

Pullups
bw x 11 x 2 sets

Chins
bw + 15lbs x 10,9

BB curl
65lbs x 9 x 3 sets

Tri. pushdown
70lbs x 9 x 3 sets


Great workout today. Headaches are finally gone and I felt great today. Will be upping weight on MP to 110 next week. Will be doing 12 mins of cardio now so I will be at 60 mins/week.

 

[Reds91]

Wednesday November 28th

Lower body power day

Warm up
12 min walk. Cals burned: ~83

Squats
WU bar x 10
WU 135 x 5
WU 225 x 4

265 x 5 x 3 sets

BB Hack squat
WU Bar x 10

110 x 10 x 2 sets

Leg Ext.
90 x 10 x 2 sets

RDL
WU bar x 10
WU 85 x 5

155 x 8 x 3 sets

Leg curl
75 x 10 x 2 sets

 

[Reds91]

Friday November 30th

Back & shoulders hypertrophy

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
12 min walk. Cals burned: ~105
RC warm up

BB row
WU bar x 10

95lbs x 3 x 6 sets

Chins
13,12,12

T-bar row w/ BB
70lbs x 8 x 3 sets

DB Row
50 x 12 x 2 sets

Close grip pulldown
80 x 20
90 x 18

MP
WU Bar x 10

100 x 11
110 x 9
115 x 8

DB upright row
30's x 12 x 2 sets

DB side raise
15's x 15,13,13

 

[Reds91]

Saturday December 1st

Lower body hypertrophy

Pre: 1 scoop Opus
Intra: 1 scoop Amino Recovery

Warm up
12 min walk. Cals burned: ~105

Squats
WU bar x 10
WU 135lbs x 5

185 x 3 x 6 sets

BB hack squat
115 x 8 x 3 sets

Leg ext.
60 x 20
70 x 18,20

RDL
WU bar x 10
WU 85 x 5

155 x 8 x 3 sets

Lying leg curl
65 x 12 x 2 sets


Pretty good workout. Helped a family member move all day today so decent work considering. Felt absolutely nothing from Opus other than some BA tingles.

 

[Reds91]

Sunday December 2nd

Chest & arms hypertrophy

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
5 min walk. Cals burned: ~44
RC warm up
~15 push ups

Flat BB BP
WU bar x 10

140lbs x 3 x 6 sets

Incline DB BP
60's x 10 x 2 sets

Hammer grip flat DB BP
30's x 15 x 2 sets

Incline DB flyes
25's x 16

Preacher curl
50 x 12 x 2 sets

OH DB ext.
50 x 12,11

 

[Reds91]

Tuesday December 4th

Upper body power day

Pre: 1 scoop Craze
Intra: 1 scoop Amino Recovery

Warm up
7 min walk. Cals burned: ~61
RC warm up

BB rows
WU bar x 10
WU 95lbs x 5

150lbs x 5 x 3 sets (PR)

Flat BB BP
WU bar x 10
WU 115lbs x 5
WU 145lbs x 5

190 x 5 x 3 sets

BB MP
WU bar x 10
WU 85lbs x 5

110 x 7,8,7

Pullups
bw + 5lbs x 10,9

Chins
bw + 15lbs x 11,10

BB curl
60 x 10
70 x 9 x 2 sets

Tri. pushdown
70lbs x 10,9,9


Great workout today minus the MP. First time taking Craze, **** is amazing.

 

[Reds91]

Wednesday December 5th

Lower body power day

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
8 min walk. Cals burned: ~70

Squats
WU bar x 10
WU 135 x 5
WU 225 x 4

255 x 6 x 3 sets

BB Hack squat
WU Bar x 10

120 x 6,7

Leg Ext.
90 x 10
100 x 10

RDL
WU bar x 10
WU 85 x 5

155 x 8 x 3 sets

Leg curl
80 x 10,9

 

[Reds91]

Thursday December 6th

Back & shoulders hypertrophy

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
10 min walk. Cals burned: ~88
RC warm up

BB row
WU bar x 10

105lbs x 3 x 6 sets

Chins
13 x 3 sets

T-bar row w/ BB
80lbs x 9 x 3 sets

DB Row
35 x 15 x 2 sets

Close grip pulldown
100 x 15 x 2 sets

MP
WU Bar x 10
WU 65 x 5

100 x 11
110 x 9 x 2 sets


DB upright row
30's x 13 x 2 sets

DB side raise
10's x 20,18,20


Did this a day early because I thought I wasn't gonna have time tomorrow. Will probably do legs tomorrow depending on how I'm feeling.

 

[KingLeonidas9]

140 to 144 pounds? Why so low?

 

[Reds91]

140 to 144 pounds? Why so low?

Went on a dreamer bulk. Put on some muscle but way too much fat. Will start slow bulking soon tho. Probably next week.

 

[Reds91]

Friday December 7th

Lower body hypertrophy

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
12 min walk. Cals burned: ~105

Squats
WU bar x 10
WU 135lbs x 5

185 x 3 x 6 sets

BB hack squat
115 x 8,9

BB Lunges
50lbs x 12

Leg ext.
70 x 20 x 2 sets

RDL
WU bar x 10
WU 95 x 5

155 x 8 x 2 sets


Felt like **** all day today but wanted to get in some work. Rest day tomorrow.

 

[Reds91]

Sunday December 9th

Chest & arms hypertrophy

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
6 min walk. Cals burned: ~52
RC warm up
~15 push ups

Flat BB BP
WU bar x 10
WU 95 x 5

140lbs x 3 x 6 sets

Incline DB BP
60's x 12,11,11

Hammer grip flat DB BP
40's x 12 x 3 sets

Incline DB flyes
25's x 17 x 2 sets

Preacher curl
50 x 12 x 3 sets

Concentration curl
20 x 12 x 2 sets

OH DB ext.
50 x 12,11,8

Tri. pushdown
65 x 15 x 2 sets

 

[Reds91]

Tuesday December 11th

Upper body power day

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
8 min walk. Cals burned: ~70
RC warm up

BB rows
WU bar x 10
WU 95lbs x 5

155lbs x 5 x 3 sets (PR)

Flat BB BP
WU bar x 10
WU 135 x 7

190 x 5 x 3 sets

BB MP
WU bar x 10
WU 85lbs x 5

110 x 8 x 3 sets

Pullups
bw + 5lbs x 10 x 2 sets

Chins
bw + 15lbs x 11 x 2 sets

BB curl
70 x 9 x 3 sets

Tri. pushdown
70lbs x 10,10,9

 

[Reds91]

Wednesday December 12th

Lower body power day

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
10 min walk. Cals burned: ~88

Squats
WU bar x 10
WU 135 x 5
WU 205 x 4

235 x 8,8,7

BB Hack squat
WU Bar x 10

125 x 6 x 2 sets

Leg Ext.
100 x 10 x 2 sets

RDL
WU bar x 10
WU 95 x 5

160 x 8 x 3 sets (PR)

Leg curl
80 x 9
70 x 10

 

[Reds91]

Friday December 14th

Back & shoulders hypertrophy

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
7 min walk. Cals burned: ~61
RC warm up

BB row
WU bar x 10

105lbs x 3 x 6 sets

Chins
bw + 15lbs x 12,11,11

T-bar row w/ BB
90lbs x 12 x 3 sets

DB Row
40 x 15 x 2 sets

Close grip pulldown
100 x 16 x 2 sets

MP
WU Bar x 10
WU 65 x 5

95 x 12 x 3 sets

DB upright row
30's x 14 x 2 sets

DB side raise
10's x 20 x 3 sets

 

[KingLeonidas9]

Nice job on the chins. I think I'm weak when it comes to chins and pull ups so I dont even bother doing them and just do Pull downs.

 

[Reds91]

Saturday December 15th

Lower body hypertrophy

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Amino Recovery

Warm up
8 min walk. Cals burned: ~70

Squats
WU bar x 10
WU 135lbs x 5

185 x 3 x 6 sets

BB hack squat
120 x 8 x 3 sets

BB Lunges
50lbs x 12 x 2 sets

Leg ext.
70 x 20 x 3 sets

RDL
WU bar x 10
WU 95 x 5

160 x 8 x 3 sets

Leg curl
60 x 13 x 2 sets

Single leg curl
20 x 18

 

[Reds91]

Nice job on the chins. I think I'm weak when it comes to chins and pull ups so I dont even bother doing them and just do Pull downs.

Thanks bro. They are both great exercises, only one way to get better at em, do them. Could always start with just negatives

 

[KingLeonidas9]

Thanks bro. They are both great exercises, only one way to get better at em, do them. Could always start with just negatives

After I finished p90x back in 2010 I was able to do 12 pull ups non assisted, just me. It was an awesome feeling but after my accidents I stayed away from the gym for a while.. When I got back I didn't bother to do them

 

[Reds91]

Sunday December 17th

Chest & arms hypertrophy

Pre: 1 scoop Cardio Igniter

Warm up
RC warm up
~15 push ups

Flat BB BP
WU bar x 10
WU 95 x 5

140lbs x 3 x 6 sets

Incline DB BP
WU 25's x 10

60's x 12,12,11

Hammer grip flat DB BP
40's x 13 x 3 sets

Incline DB flyes
25's x 18 x 2 sets

Preacher curl
55 x 12,11,10

Concentration curl
20 x 13 x 2 sets

OH DB ext.
50 x 12,12,9

Tri. pushdown
70 x 12 x 2 sets


Busted up my knee yesterday when I was doing leg curls so no warm up walk today. I can walk on it but it's swollen and bruised. Hoping it gets better by Wednesday so I can get my leg work in

 

[Reds91]

After I finished p90x back in 2010 I was able to do 12 pull ups non assisted, just me. It was an awesome feeling but after my accidents I stayed away from the gym for a while.. When I got back I didn't bother to do them

Lol I did p90x back in 09 or 2010 too. It def helped me to drop some weight and get in better shape

 

[Reds91]

Tuesday December 18th

Upper body power day

Pre: 1 scoop Craze
Intra: 1 scoop Recover pro

Warm up
RC warm up
~15 pushups

BB rows
WU bar x 10
WU 105lbs x 5

160lbs x 5 x 3 sets (PR)

Flat BB BP
WU bar x 10
WU 135 x 7

195 x 5,5,6 (PR)

BB MP
WU bar x 10
WU 85lbs x 5

110 x 9 x 3 sets

Pullups
bw + 5lbs x 11 x 2 sets

Chins
bw + 20lbs x 9 x 2 sets

BB curl
75 x 6 x 3 sets

Tri. pushdown
75lbs x 8 x 3 sets


Real happy about the BP PR. Been stuck at 190 x 5 for a long time. Best I ever got with 195 was 4 so that was a huge PR

 

[Reds91]

Wednesday December 19th

Lower body power day

Pre: 1 scoop Cardio Igniter
Intra: 1 scoop Blox

Warm up
5 min walk. Cals burned: ~13

Squats
WU bar x 10
WU 135 x 5
WU 205 x 4

215 x 10 x 3 sets

BB Hack squat
WU Bar x 10

130 x 6 x 2 sets

Leg Ext.
100 x 10
110 x 10

RDL
WU bar x 10
WU 105 x 5

165 x 8 x 3 sets (PR)

Leg curl
80 x 10 x 2 sets


Knee is healing pretty well but went light on squats, still swollen and bruised not nearly as much pain tho

 

[Reds91]

Friday December 21st

Back & shoulders hypertrophy

Pre: 1 scoop Craze

Warm up
6 min walk. Cals burned: ~19
RC warm up

BB row
WU bar x 10

110lbs x 3 x 6 sets

Chins
bw + 15lbs x 12 x 3 sets

T-bar row w/ BB
100lbs x 12 x 3 sets

DB Row
50 x 15 x 2 sets

Close grip pulldown
100 x 17 x 2 sets

Seated MP
WU Bar x 10
WU 65 x 5

100 x 11,12,9? lost count

DB upright row
30's x 15 x 2 sets

DB side raise
20's x 12 x 3 sets

 

[Reds91]

Saturday December 22nd

Chest & arms hypertrophy

Pre: 1 scoop Cardio Igniter

Warm up
RC warm up
~15 push ups

Flat BB BP
WU bar x 10
WU 95 x 5

140lbs x 3 x 6 sets

Incline DB BP
WU 25's x 10

60's x 12 x 3 sets

Hammer grip flat DB BP
40's x 14 x 3 sets

Incline DB flyes
25's x 19 x 2 sets

Preacher curl
55 x 12,12,10

Concentration curl
20 x 14 x 2 sets

OH DB ext.
50 x 12,12,10

Tri. pushdown
70 x 13 x 2 sets


Will be doing legs tomorrow and upper on Monday so I can take Xmas off

 

[Reds91]

Sunday December 23rd

Lower body hypertrophy

Pre: 1 scoop Craze

Warm up
8 min walk. Cals burned: ~29

Squats
WU bar x 10
WU 135lbs x 5

185 x 3 x 6 sets

BB hack squat
125 x 8 x 3 sets

BB Lunges
50lbs x 13 x 2 sets

Leg ext.
80 x 15 x 3 sets

RDL
WU bar x 10
WU 95 x 5

165 x 8 x 3 sets

Leg curl
60 x 14 x 2 sets

Single leg curl
20 x 19


Trained fasted for the first time today, felt pretty ****ty but numbers were good