I just destroyed my legs. I wasn't really feeling it but just pushed through. I had it planned out and the gym was empty so I just concentrated on 1 exercise at a time. I am training very high volume now but that will change soon. Tonight it was legs for about 2 hours and then 20 mins cardio which was 20 mins of lunges on the stairmaster on level 4. Tonight was a brutal session and my pre workout helped get me through it. I will have a day off tomorrow as I think I will need it
Standing Calf Raises... 2 working sets for 12-15 reps.
Hack Squat Calf Raises... 2 working sets for 15-20 reps.
Seated Calf Raises... 3 working sets (1st about 18 reps and the 2nd about 12 reps) with the last being a big drop set with 3 drops in weight (about 50 reps total).
Standing Leg Curls... 2 hard sets of approx 15 reps with each leg.
DB Stiff Leg Deadlifts... no working sets due to lower back but I done 4 sets just to get a good stretch in my hams to set me up for the pain a head...
Seated Leg Curls... 5 working sets of right, left, both feet for each set. Approx 10 reps each so 30 reps total per set. I put the weight up when finishing with both legs.
Hip Abductor... 1 working set with the full weight rack.
Hip Adductor... 1 working set with the full weight rack.
Vertical Leg Press... 4 working sets of approx 15 reps. 3 sets including 5 pulse reps.
Squat Machine... 4 sets of approx 17 reps (approx 5 pulse reps) going up in weight each set. The last was to complete failure.
Sissy Squats... 2 working drops sets (20kg plate and bodyweight).
Unilateral Leg Extensions... 5 sets for each leg of 12 reps with no rest (well 10 secs max) between sets. So essentially 10 sets with no rest between.
Stretches.
Stairmaster... 20 mins of lunges on level 4.
Collapse.
In the near future my leg workouts will be split so nowhere near the above volume. I will do 2 sessions with 1 being more quad focused and the other more ham focused. So for the quad day I will have 3 quad movements, 1 ham, 1 calf etc. The opposite for the ham day. The likes of glutes, adductors, abductors will all be covered in the 2 sessions and split up. So perhaps adductor on quad day and abductor on ham day with glutes being done 1 exercise on each session. Calves 1-2 exercises for each session.
Post workout I just had 2 scoops of Mutant Iso Surge. That protein tastes so good and the macro breakdown is excellent (25g protein, 1g carbs and 1 g fat). I have cookies and cream flavour now but will try another one next time.
I will add carbs back in soon and it will mainly come from rice. I also bought some dried cranberries and sultanas which I like in rice especially if I want knock up the carb/sugar content. I have mainly jasmine and basmati rice and rice cakes. I also bought some dates, blueberries and pineapple.
I am still on 400mg test e and 400mg mast e with 10mg halo preworkout. I will go down to 150mg test soon. I may even add 100mg deca to that but I haven't decided. I will get blood work done soon and go from there. My nutrition plan on my cruise is to basically eat like I have been (meat and vegetables) but add in rice, rice cakes, berries and some healthy fats in the form of avocado, walnuts, macadamia nuts/oil and extra virgin olive oil.
I have decided I will grow again. I have a rule that I won't try to get big after 40 and I will stick to it. However, I still have the bug and will see what I go do later this year. I will be sensible and it will be quality over quantity. I will stick to the basics and use some slin as well. It will be fun to pack on size though. If you guys want to join me on the ride you're more than welcome to