Current weight: 208.1bs
Workout: Quads
- Nebula Leg press -3 sets, 8-10 reps
- Flex Lunge Or machine- 3 sets, 10-12 reps
- Cybex Hack squat- 3 sets, 8-10 reps
- Lifefitness Leg extension- 3 sets, 12-15 reps
Cardio: None on quad day
Daily diet:
Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 52g
Fats: 10g
Calories: ~480
Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus
Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g
Calories: ~690
Meal 3 Pre/Intra: 1 Scoop HBCD, 4 Quaker caramel corn rice cakes, 33g natural peanut butter
Protein: 11g
Carbs: 27g
Fats: 16g
Calories: ~490
Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g
Calories: ~782
Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g
Calories: ~945
Daily Totals:
Protein: 229.97
Carbs: 375.89g
Fats: 106.42g
Calories: ~3200
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
400mg Test Cypionate
500mg EQ
200mg DHB
6IU HGH (daily split 3IU AM/ 3IU PM)
Notes:
My weight came in at 208.1 lbs this morning, and today’s session was quads. I kicked things off with the Nebula OG leg press, then moved into the Cybex hack squat using a thin band. I primarily use the band to protect my knees at the bottom of the movement, as the Cybex hack squat can be absolutely brutal on both my quads and knees without it. This setup allows me to still load an appropriate amount of weight while minimizing the risk of injury as much as possible.
After training, I spent some time foam rolling and opening up my tight hip flexors. Doing this post-workout on quad days has been a game changer for my recovery and overall mobility. I’m also considering adding regular bodywork for my legs to help release any knots or built-up tension. Last year, I wasn’t very consistent about investing in recovery modalities, but that’s something I want to prioritize more this year so I can stay loose, mobile, and healthy throughout prep.
Have a great weekend, family. Let’s get it
