#Legs

2 Set Warmup
Back Extensions or GHDs: 20 reps, Toes to Bar: 10 reps, Single arm rotator cuff -12 reps
High Bar Back Squat: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 275lbs, 1 x 315lbs

8 Super-sets
Leg Press (narrow stance): (4) 8 x 450lbs, (4) 8 x 500lbs, Weighted Back Extensions – 8 x 45lbs
4 Super-set
Leg Extensions: 30 x 80lbs, Hamstring Curls: 30 x 80lbs
3 Super-sets
Seated Calf raises: 20 x 90lbs, Standing Calf Raises: 20 x 105lbs
Conditioning
10 minutes Stationary Bike max resistance
Nutrition
11am – 10 oz Chicken Breast, 1 cup veggies, handful of nuts
5pm – 12 oz Ground Turkey, 1 cup veggies, handful of nuts
8pm Carb Spike – Dunkin Doughnuts
Supplements
Multi-Vitamin
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA

Check out the stack I’m currently on.

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