Wednesday 11/18

PM Training - Legs + Abs
Warmup:
Walk to the gym from work
ATG squats w/std bar: 40lbs added - 2x10; 50lbs added - 2x10; 60lbs added - 2x8; 70lbs added - 1x8, 1x7

Superset:
Seated calf raise: 100lbs - 1x16, 1x18; 105lbs - 1x20
Lunges w/std bar: 40lbs added - 3x8 each side
Superset:
Heavy calf press on leg press: 715lbs - 2x16, 1x18, 1x16
Side bends w/45lb plate: 3x10 each side
Leg press on leg sled: 395lbs - 2x8; 415lbs - 3x8
Superset:
Sumo DB squats, heels o plate: 65lb DB - 4x10
Shrugs on HS chest press machine (straddling the bench): 90lbs each side - 1x10, 3x12
Leg Exts: 130lbs - 4x10
Hip Abductor: 235lbs - 1x8, 1x10, 1x8
Hip Adductor: 220lbs - 3x8
Seated leg curls: 100lbs - 1x10; 110lbs - 1x8, 1x10; 115lbs - 1x8
Cable rope crunch: 70lbs - 2x10, 1x12; 85lbs - 1x8

BIG workout today!! I *know* my legs will be sore tomorrow..... I swear my butt is looking a tiny bit better too.....

Macros:
Cals: 1,515
Fat: 34.2g/20%
Carbs: 152.3g/35%
Fiber: 32.1g
Net carbs: 120.2g
Protein: 161.7g/44%