Breakfast same
845 same
Lunch burger no bun lettuce tomato onion broccoli carrots beans rice salad and hummus
20 mg Cardarine
Preworkout
Stretch 10
30 min Stair stepper 82 spm
1x12 leg press 260 per leg warmup
(Have never tried squats before, weights are low)
1x15 bar only warmup
3x12 squat 25s on each side
3x12 squat 35s
3x12 squat 45s
Not going to lie squats is a bad exercise for me as it puts my left shoulder in a bad position due to where the bar ends up and how I have to hold it.
1x12 Romanian dead lift just bar warmup
3x12 RDL 25s each side
3x10 RDL 45s
3x10 RDL 55s
My whole sticking point with free weight stuff like DL RDL rack pulls, squats is my left shoulder and how much I’m allowed to lift/ how much I feel it can handle. That’s why I like hack squats and leg press because my shoulder doesn’t really come into play much and I can do decent weight/reps
1x12 plate loaded kneeling leg curls 60 per leg
2x10 plate loaded kneeling leg curls 70 per leg
3x8 plate loaded kneeling leg curls 80 per leg
3x12 weighted decline crunches 25
3x10 weighted decline crunches 30
3x8 weighted decline crunches 35
Tried SIT like the_alcatraz requested, instead of doing sprints I used a weighted push cart (The Tank) with 6 45 plates, so 30 seconds all out pushing back and forth, 4 minutes slow pushing back and forth, did 6 rounds. NGL this kicked my ass, I didn’t think it would but it definitely did.
Weight 202
Protein shake
Cold shower
Dinner same as lunch
Took 12.5 Aromasin today
Pin tomorrow