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Friday March 14 2025
@domestic-supply.com
So for leg day i wanted to aim for balancing out quads and hamstrings with movements based on the equipment i have available to use. I feel i structured it pretty well. I only work out 3 days with my ppl split so i do everything for legs in one workout.
As always i am open to constructive criticism or suggestions and ideas
Hack squat was pretty damn tough as it was my first time utilizing one and trying the movement, the pump i got from that was incredibly awesome. I really enjoyed hack squat, will be adding it in all my leg days going forward.
This workout was certainly challenging and i was spent by the end, definitely worth it and i felt i accomplished alot. The ab roller was tough for ab work as well, before i could only do 10 reps a set, now im up into 30 reps and 20 reps a set.
I also added in front squats and man i forgot how good those are for a pump, i can squat much deeper with front squat than i can with back squat, feels way more comfortable on my knees.
Utilizing hack squat as my first movement really helped warm my body up and helped with becoming more flexible, i notice after that movement i had much better depth for all my other movements.
Diet news, i will be limiting fat to 100gs a day and switching into 90/10 or 93/7 lean ground beef, within the next 2-3 months the quarter cow i ordered from a farmer should be all done up and ready for pickup, grassfeed farm raised, since i know the farmer i know the quality will be organic and top tier, i am excited for that.
Currently in the recomp stage and i know my coach is probably sick of me bugging him to let me start the cut phase
he tells me in a few months, i hope that means come the month of may we will begin.
I have some ideas ive passed along to him about what i would like to utilize for the cut, slu pp 332 is high on my list, combined with either gw or with something like a glp1, something along those lines, still got to iron out the detail's with it, definitely will be running a low dose cycle of gear along side the weight-loss and endurance compounds, not sure what as i let my coach structure the cycle and gear side as he knows what i like and respond well with, since im an open book with him during our discussions daily.
For the recomp i will be sticking with 2 sets 12,10 reps, when i cut that is when the real volume will begin, something like 15,12,10,8 will slowly work into that during the cut phase.
That is everything update wise for now.
Leg Day/Ab Work.
Hack Squat 12,10(180,190)
Front Squat 12,10(155,160)
Leg Press 12,10(450,540)
SLDL 12,10(235,245)
RLDL 12,10( 195,225)
Reverse Hyper 12,10(bodyweight)
Hamstring Curl 12,10(120,130)
Leg Extension 12,10(144,160)
Seated Cave Raise 12,10(50,55)
Seated Cave Press 12,10(60,65)
DB Cave Raise 12,10(40,45)
Ab Roller 30,20( bodyweight)
Hanging Leg Raise 30,20(bodyweight)
@domestic-supply.com
So for leg day i wanted to aim for balancing out quads and hamstrings with movements based on the equipment i have available to use. I feel i structured it pretty well. I only work out 3 days with my ppl split so i do everything for legs in one workout.
As always i am open to constructive criticism or suggestions and ideas
Hack squat was pretty damn tough as it was my first time utilizing one and trying the movement, the pump i got from that was incredibly awesome. I really enjoyed hack squat, will be adding it in all my leg days going forward.
This workout was certainly challenging and i was spent by the end, definitely worth it and i felt i accomplished alot. The ab roller was tough for ab work as well, before i could only do 10 reps a set, now im up into 30 reps and 20 reps a set.
I also added in front squats and man i forgot how good those are for a pump, i can squat much deeper with front squat than i can with back squat, feels way more comfortable on my knees.
Utilizing hack squat as my first movement really helped warm my body up and helped with becoming more flexible, i notice after that movement i had much better depth for all my other movements.
Diet news, i will be limiting fat to 100gs a day and switching into 90/10 or 93/7 lean ground beef, within the next 2-3 months the quarter cow i ordered from a farmer should be all done up and ready for pickup, grassfeed farm raised, since i know the farmer i know the quality will be organic and top tier, i am excited for that.
Currently in the recomp stage and i know my coach is probably sick of me bugging him to let me start the cut phase
he tells me in a few months, i hope that means come the month of may we will begin.I have some ideas ive passed along to him about what i would like to utilize for the cut, slu pp 332 is high on my list, combined with either gw or with something like a glp1, something along those lines, still got to iron out the detail's with it, definitely will be running a low dose cycle of gear along side the weight-loss and endurance compounds, not sure what as i let my coach structure the cycle and gear side as he knows what i like and respond well with, since im an open book with him during our discussions daily.
For the recomp i will be sticking with 2 sets 12,10 reps, when i cut that is when the real volume will begin, something like 15,12,10,8 will slowly work into that during the cut phase.
That is everything update wise for now.
Leg Day/Ab Work.
Hack Squat 12,10(180,190)
Front Squat 12,10(155,160)
Leg Press 12,10(450,540)
SLDL 12,10(235,245)
RLDL 12,10( 195,225)
Reverse Hyper 12,10(bodyweight)
Hamstring Curl 12,10(120,130)
Leg Extension 12,10(144,160)
Seated Cave Raise 12,10(50,55)
Seated Cave Press 12,10(60,65)
DB Cave Raise 12,10(40,45)
Ab Roller 30,20( bodyweight)
Hanging Leg Raise 30,20(bodyweight)
