Leg Day!

DAILY WEIGHT: 165.1
PERSONAL GROWTH: AUBREY MARCUS PODCAST

Squat Warmup
4 Sets
Step Ups: 10 each leg
Side Step Ups: 10 each leg
Squat Therapy: 10 reps
3 SETS
GHD Back Extensions: 15 reps
GHD HIP Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps
Low Bar Back Squat – No Bands (3 count pause)
1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 255lbs, 1 x 275lbs

LEG EXTENSIONS
Pump Set 1 set of 100 x 30lbs
4 sets: 10 x 125lbs
4 sets: 2 up 1 down: 10 x 85lbs

LEG CURLS
Pump Set 1 set of 100 x 55lbs
5 sets: (2 count hold at the bottom, controlled negative to the top)
10 x 125lbs

Conditioning: 4 Rounds
Wide Pull-ups: 10 reps
Hang Cleans: 10 x 135lbs
VBar Pull-ups: 10 reps
Ring Push-ups: 20 reps

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

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