Stretch 10 min
1x5 per leg 235 leg press machine warmup
1x15 per leg decline leg press 260 super set same weight with calf raises 1x12 per leg after each press set respectively
1x15 per leg decline leg press 280 super set same weight calf raises 1x12
1x12 both decline leg press 550 super set with calf raises same weight 1x12
1x8 both legs decline leg press 640 super set with 1xfailure (around 6-8) calf raises with same weight.
1x5 calf raises (calf raise bench) 180
1x12 per leg leg curls (machine) 90
Core:
1x15 Russian twists 8 lb med ball
1x15 Russian twists 15 lb med ball
40 seconds Leg lifts about 6 inches from ground for 5 reps
40 seconds leg lifts about at a 45 degree angle for 5 reps
40 seconds leg lifts about a 80-85 degree angle for 5 reps
1 Minute plank with opposing arm and leg (left arm and right leg in the air 3x
Cardio:
Jacob’s ladder medium intensity 1 minute warmup
stair stepper at level 9 (82 spm) for 14 minutes, last minute is at level 15 and a minute cooldown
Serious mass shake; instead of the full two cup serving size I do a cup and a half and add 3 Tbsp chia seeds and a scoop of BCAAs
Cold Shower
Pre workout was c4 pre workout, 1/2 Tbsp baking soda and a scoop of BCAAs
1x5 per leg 235 leg press machine warmup
1x15 per leg decline leg press 260 super set same weight with calf raises 1x12 per leg after each press set respectively
1x15 per leg decline leg press 280 super set same weight calf raises 1x12
1x12 both decline leg press 550 super set with calf raises same weight 1x12
1x8 both legs decline leg press 640 super set with 1xfailure (around 6-8) calf raises with same weight.
1x5 calf raises (calf raise bench) 180
1x12 per leg leg curls (machine) 90
Core:
1x15 Russian twists 8 lb med ball
1x15 Russian twists 15 lb med ball
40 seconds Leg lifts about 6 inches from ground for 5 reps
40 seconds leg lifts about at a 45 degree angle for 5 reps
40 seconds leg lifts about a 80-85 degree angle for 5 reps
1 Minute plank with opposing arm and leg (left arm and right leg in the air 3x
Cardio:
Jacob’s ladder medium intensity 1 minute warmup
stair stepper at level 9 (82 spm) for 14 minutes, last minute is at level 15 and a minute cooldown
Serious mass shake; instead of the full two cup serving size I do a cup and a half and add 3 Tbsp chia seeds and a scoop of BCAAs
Cold Shower
Pre workout was c4 pre workout, 1/2 Tbsp baking soda and a scoop of BCAAs