9/25 legs
Squats 3 sets of 12 reps @ 310lbs controlled deep squats to get the muscle fibers firing in my quads
Leg Press: 6 sets of 6 reps @ 450lbs
Dumbbell Lunges: 3 sets of 10 reps with 55 lbs dumbbells
Leg Extentions: 3 sets of 15 reps @ 80 lbs
Leg Curls: 3 sets of 12 reps @ 70lbs
Calf Raises: 3 sets of 12 reps at 180lbs 3 sets at 270lbs x 5 reps
1 hour elliptical cardio
My meal plan is as followed.
Meal 1 6 whole Omega-3 eggs
Meal 2 16 oz chicken with siracha sauce
Meal 3 50g whey with 160z whole milk
Meal 4 12oz ground turckey with 1 cup asparagus and 1 cup spinach with olives and olive oil dressing with apple cider vinegar
Meal 5 50 g whey with 16oz water
Meal 6 1 can tuna with spicy mustard
Meal 7 30 grams casein protein shake before bed
Current weight 233 lbs lean vascular and dense very pleased with z line gear, The tren at high dose is starting to take it toll on me, sweating and intensity are through the roof during my workouts.
Squats 3 sets of 12 reps @ 310lbs controlled deep squats to get the muscle fibers firing in my quads
Leg Press: 6 sets of 6 reps @ 450lbs
Dumbbell Lunges: 3 sets of 10 reps with 55 lbs dumbbells
Leg Extentions: 3 sets of 15 reps @ 80 lbs
Leg Curls: 3 sets of 12 reps @ 70lbs
Calf Raises: 3 sets of 12 reps at 180lbs 3 sets at 270lbs x 5 reps
1 hour elliptical cardio
My meal plan is as followed.
Meal 1 6 whole Omega-3 eggs
Meal 2 16 oz chicken with siracha sauce
Meal 3 50g whey with 160z whole milk
Meal 4 12oz ground turckey with 1 cup asparagus and 1 cup spinach with olives and olive oil dressing with apple cider vinegar
Meal 5 50 g whey with 16oz water
Meal 6 1 can tuna with spicy mustard
Meal 7 30 grams casein protein shake before bed
Current weight 233 lbs lean vascular and dense very pleased with z line gear, The tren at high dose is starting to take it toll on me, sweating and intensity are through the roof during my workouts.