PM Weights - Legs
Warmup:
Walked to the gym from work
ATG Squats w/std bar: 30lbs added - 1x10; 40lbs added - 2x10; 50lbs added - 2x10
Front squats w/std bar: 50lbs added - 2x8; 60lbs added - 2x8; 70lbs added - 2x6
SLDL w/std bar: 90lbs added - 4x8
1-legged seated calf: 45lbs - 1x16*, 1x18*; 50lbs - 3x16*
*each side
Sumo DB Squat, heels on plate: 55lb DB - 1x10; 60lb DB - 2x10; 65lb DB - 1x10
Cable rope crunch: 67.5lbs - 4x12
Hip Abductor: 250lbs - 3x10
Hip Adductor: 220lbs - 1x10; 225lbs - 1x10, 1x8
Leg exts: 140lbs - 3x10
DB Step ups on high step: 15lb DBs - 2x10 each side
Posing practice PWO - mandatories & quarter turns 2x thru
(also practiced a bit in between sets)
**Right hamstring is still tweaky doing the SLDLs.....got hamstring tendonitis in that leg last time I competed, so it doesn't surprise me......seeing some definition when I practice my posing, but I wish I was leaner, especially in my legs....
Macros:
Cals: 1,390
Fat: 29.5g/19%
Carbs: 121.9g/34%
Fiber: 15.3g
Net carbs: 106.6g
Protein: 152.2g/46%
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