Day 11 ~ Legs & Abs

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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.

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
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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