Leg day seems to come round very quickly. Can feel my legs getting stronger but I’m
still tending to keep to the same weight. This week I have dropped my last set
of Barbell squats to 70kg, just so I keep good form and drop as low as I can
into the squat.
I think I will keep the weight used below for another week
before trying to increase. I struggle with squats but the leg press; I can give
a little bit more.
I am starting to see some good size in my thighs and calf’s,
which I’m really happy about. J
As well as my legs, I have also done a small amount on my
abs. I really need to set up the cardio training as I am not happy with the fat
levels around my waist. L
As per all my workouts, prior to the gym I have taking the
following supplements to aid my workout (30 minutes prior):
BCAA’s – 5g
Arginine
Alpha Ketoglutarate – 2g
Today I have added
a Thermopure capsule for an extra kick and fat burn.
Workout
|
Set
One
|
Set
Two
|
Set
Three
|
Set
Four
|
Barbell
Squat
|
12
x30kg
|
10 x 50kg
|
8 x 70kg
|
6 x 70kg
|
Leg
Press
|
12 x 60kg
|
10 x
100kg
|
8 x 120kg
|
6 x 140kg
|
Lying
Leg Curls
|
12 x
45kg
|
10 x
45kg
|
8 x
45kg
|
6 x
60kg
|
Leg
Extensions
|
12 x25kg
|
10 x 25kg
|
8 x 25kg
|
6 x 25kg
|
Standing
calf raise
|
12 x 41kg
|
10 x 48kg
|
8 x 61kg
|
6 x 68kg
|
Hanging
knee raises
|
5
|
5
|
5
|
5
|
Torso
Rotation
|
20 x
35kg
|
20 x
35kg
|
20 x
35kg
|
20 x
35kg
|
(Please note that exact results may vary based on the individual)
As you know, I don’t tend to fall a leg workout day with
cardio. HOWEVER as my fat pack is really starting to get to me, I have opted
for the rowing machine. 12 minutes completed at a medium row. I think I will
opted for this more often, as it was working me legs, back, arms and abs. A lot
more then running.
Last night I have been looking for fitness apps to
increase HIIT training. Found a couple of really good looking ones which I will
try and add to my workout daily. – I will keep you updated on which ones. (Post
to follow)
As a post workout supplement, I have taking MyProtein’s Hurricane
XS. Great shake which hits your required carbs and protein, as well as creatine
and HMB.
Tomorrow.... Arms!
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