Trained legs with Jeff Denton at Strength Beyond in Kalamazoo
Calves:
Standing calf raise:
4x15
Seated calf raise:
3x15
Quads/Hams:
Standing leg curls:
3x10
Squats:
3x10 135lb
1x10 225lb
1x5 315lb
1x10 405lb
Lying leg curls:
3x15 (first 8-10 done with chest lifted off the pad)
Superset--leg extensions & leg press:
1x10 leg ext
1x10 5 plates/side leg press
1x15 leg ext--whole stack
1x10 7 plates/side leg press
1x15 leg ext--whole stack
1x10 8 plates/side leg press
1x15 leg ext--whole stack
1x10 8 plates/side leg press
1x12 leg ext--whole stack
1x10 8 plates/side leg press
Walking lunges:
2x30
Diet:
Meal 1:
4 eggs w/ cheese, oatmeal
Meal 2-5:
6-8oz ground beef (90/10) w/ 1 cup white rice
Meal 6:
45g EAAs
220g HBCDs
Meal 7:
50g whey
2 bananas
Re-cap:
I was having a really hard time warming up and getting stretched out enough to squat properly. Even after 3 warm up sets with 135lb I was still too tight to feel comfortable. I still ended up going up to 405lb for a set of 10, but I didn't have my belt or knee wraps (they're in my truck...which is in the shop 2 hours away) and my knees were taking the brunt of the strain of my tightness, so I decided to change up my plans and go a little higher volume with the superset work on leg extensions and leg press.
I was really struggling with appetite later in the day and ended up only getting 7 meals in. It should still be enough calories to fuel some growth, but with limited time until I need to start my prep for the Master's Nationals and a lot of work to do in that limited time, I need to make sure I get all those meals down.