2 Set Warmup
Back Extensions or GHDs: 20 reps, Toes to Bar: 10 reps, Single arm rotator cuff -12 reps
Low Bar Back Squat: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, (3) 1 x 275lbs, (3)1 x 315lbs
8 Super-sets
Leg Press (narrow stance): (2) 8 x 360lbs, (2) 8 x 410lbs, (4) 8 x 450lbs (4) 8 x 450lbs, Weighted Back Extensions – 8 x 45lbs
4 Super-set
Leg Extensions: 30 x 100lbs, Hamstring Curls: 30 x 100lbs
3 Super-sets
Seated Calf raises: 20 x 90lbs, Standing Calf Raises: 20 x 105lbs

400m Walking Lunges

Really want to get my low bar positioning right so I worked a lot of sets to find my placement. I moved on to a heavier weight once I felt I got a good solid rep.

11am – 10 oz Chicken Breast, 1 cup veggies, handful of nuts
5pm – 12 oz Ground Beef, 1 cup veggies, handful of nuts
7pm Carb Spike – 1 banana, scoop of Phormula-1

MegaWatt V2 PreWorkout
AlphaSurge DRV

Check out the stack I’m currently on.

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