DAY 149 (LEG):
1. Back Squats: 3x6 - 352Ib
2. Barbell Hack Squats: 3x12 - 120Ib
3. Heel Elevated Sith Squat: 462lb x3
4. Leg Extensions (banded): 3x12 - 212Ib
5. DB Lunges: 3x10each - 65Ib
6. Stiff Legged Deadlifts: 4x12 - 129Ib
7. Seated Leg Curls: 3x12 - 64Ib
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 51Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell pepper - 120g
1. Back Squats: 3x6 - 352Ib
2. Barbell Hack Squats: 3x12 - 120Ib
3. Heel Elevated Sith Squat: 462lb x3
4. Leg Extensions (banded): 3x12 - 212Ib
5. DB Lunges: 3x10each - 65Ib
6. Stiff Legged Deadlifts: 4x12 - 129Ib
7. Seated Leg Curls: 3x12 - 64Ib
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 51Ib
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 626 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slice,
- avocado toast - 2 slice (200g),
- berries - 120g.
Lunch: 1,110 kcal
- chicken stir fry - 600g,
- spinach salad - 121g,
- corn - 80g,
- raw carrots - 1.412 serving (120g).
Dinner: 513 kcal
- salmon - 125g,
- lentils - 150g,
- steamed broccoli - 100g,
- raw bell pepper - 120g