Cut the leg presses asap imo. Do hacks+ some kind of unliteral movement where you back isn't loaded at all (split squat, lunges, static lunges, single leg leg press on selectorized machine). Do some high reps extensions and ham curls; wgaf if it's a "power" day, these exercise generate very little fatigue and are pretty good for leg development.

7/10/19; 170.2 lbs
- Total lbs yielded (14,345)/upper hyper2
- Last week total (20,990)upper hyper2
- less total lbs lifted cause I cut out one exercise

Upper hypertrophy #2
Bench 6x3 rpe 7 @205 (6780)
45x3
95x10
135x5
155x5
185x3 (3090)
205x3 x6 @60s (3690)

DB incline 3x15 @75 (80x12 x2) (3500)
55x5 (275)
75x15 @120s
75x12+f wait 20s 75x3 @180s (2250)
75x13+f (975)

Cable cross overs 3x12 @20 (840)
20x12 (240)
25x12 x2 (600)

Superset- pushdowns 3x10/bb curls 3x10 @42.5/@65
42.5x10 / 65x10 x3 @90s (1275+1950=3225)

Yah maybe that is best. I feel so sore from the leg press + hack squat combo tho. Sucks I gotta get rid of em.

So how should my leg day look like now do u think? For leg extensions do like 3x15 or 3x20?

I thought those were bad for knees?

7/12/19; 171.0 lbs
- Total lbs yielded (27,585)/lower power
- Last week total (36,070)lower power
- Keeping weight at 410 until I perfect form gonna vid myself b/c I still feel it’s a valuable exercise and I’m not willing to give it up without a fight.

Lower body power
Leg press 3x5 @410 (14,050)
90x15
180x10
270x5
320x5
360x5 (7900) @120s
410x5 @180s
410x5 @180s
410x5

Hack squats 3x5 @320 (4900)
180x8
270x5
290x5 (4240) @90s
320x5 @120s (1600)
330x5 @120s
330x5 (3300)

Leg extensions 3x10 @130 (4260)
70x8 (560)
110x10 @60s (1100)
130x10 @60s
130x10 (2600)

Lying curls 3x10 @140 (4375)
65x10 (650)
95x5 (475)
125x5 (625)
140x10 (2800) x2

Leg press form check

#1: roughly shoulder width apart felt pretty deep and decent pressure on hips prob too much.



#2: wide stance first time attempting it but felt much better on hips. However less ROM which felt better for hips and lower back.

7/13/19; 172.0 lbs
- Total lbs yielded (14,685)/upper power
- Last week total (13,865)upper power

Upper body power
Bench 3x5 @215/ Triples @225/ 10s @205
(7815)
95x15
135x5
185x3 (2655)
205x3 (615)
225x4 @120s
225x4 @120s
225x4
205xAMRAP @205x9 (1845)

DB Incline 3x5 @95/ Triples @100 (2695)
45x5
55x5
65x3
75x3 (920)
85x3 (255)
95x5 first working set @120s
95x5 @180s (950)
95xAMRAP @95x6

pull ups bwx15 x3 @90s
x10
x15
x10
x8

DB rows 3x5 @85 (2375)
65x5 (325)
75x8 x2 (1200)
85x5 x2 (850)

DB pullovers 3x10 @60
60x10 x3 (1800)

7/15/19;
- Total lbs yielded (25,150)/lower hyper
- Last week total (32,280)lower hyper
- work bs


Lower body hyper
leg press 3x6 rpe 7 @360 (8430)
90x5
140x3
180x3
230x3
270x3 (2910)
320x3 (960)
360x6 @90s
380x6 @90s
380x6 (4560)

Leg press 3x10 @320 (6400)
320x10 @120s
320x10 @120s
320x10 (skip last one lower back sore- maybe I need to stop high reps of these)

hack squats 3x15 @250 (SKIP- lower back THEOBBING) hopefully minor pain like last week have a feeling it is but yeah need to alter leg press. Too much volume and high reps. High reps for the hack squat not leg press.)

Walking lunges 3x20 (20 total steps).. @50 (25 plate each hand)
50x20 x3 @60s (3000)

Leg extensions 3x12
110x12 @60s x2 (2640)
130x12 x3 (4680)

7/17/19; 171.0 lbs
- Total lbs yielded (13,580)/upper hyper2
- Last week total (14,345)upper hyper2
- Took yesterday off to recovery and stretch out back and back to 100% let’s go. Going to alter leg press movement or get rid of it.

Upper hypertrophy #2
Bench 6x3 rpe 7 @205 (5865)
45x3
95x10
135x5
155x5
185x3 (3090) x6

DB incline 3x15 @75 (3590)
55x8 (440)
70x15 (1050) @120s
75x15 @120s (1125)
75x13+f (975)

Cable cross overs 3x12 @25 (900)
25x12 x2

Superset- pushdowns 3x10/bb curls 3x10 @42.5/@65
X3 / X3 (3225)

7/18/19;
- Total lbs yielded (14,530)/upper hyper1
- Last week total (16,640)upper hyper1

Upper hypertrophy #1
Decline bench 3x6 rpe 7 @165 (6655)
45x20
95x5
135x3 (1780)
165x3 (495)
175x6 @90s (1050)
185x6 @90s
185x6 @90s
185x6

Seated DB press 3x10 @65 (2450)
30x5
40x5
50x3 (500)
65x10 @90s
65x10 @90s
65x10

DB rows 3x10 @80 (2725)
65x5 (325)
80x10 @120s
80x10 @120s
80x10

Upright rows 4x15 @70
60x15 x3 (2700)

7/19/19; 171.4 lbs
- Total lbs yielded (20,890)/lower power
- Last week total (27,585)lower power
- Yeah **** leg press I’m gonna stick to heavy hack squats doesn’t hurt one bit and get relatively low. Just tack on some 10 reps afterwards for some extra quad burnage instsd of low back leg pressor machine.

Need to add cals been stuck at 171-171.5 lbs for roughly 2 weeks @3700 cals. ALL I DO IS EAT. THIS IS MY LIFE NOW.

Lower body power
Hack squats 3x5 @330 (9040)
90x8
180x8
270x5
290x5 (4240)
320x5 @120s
320x5 @120s
320x5

Hack squats 3x10 @270 (8100)
270x10 @90s
270x10 @90s
270x10

Leg extensions 3x10 @110 (3750)
90x5 (450)
110x10 @60s
110x10 @60s
110x10

Lying curls 3x10 @140 NOT ENOUGH TIME- SOAB

7/20/19;
- Total lbs yielded (15,130)/upper power
- Last week total (14,685)upper power
- Got crap sleep. Reflected during workout. Meh but it’s gonna happen. Time to goto work in 100 degree weather it’s gonna be hot as hell in there jus like yesterday. Everyone in rare condition but they will not take out their frustration on me I can promise you that.

Upper body power
Bench 3x5 @215/ Triples @225/ 10s @205 (6935)
95x15
135x5
185x3 (2655)
205x3 (615)
225x3 @180s
225x3 @180s
225x3 @180s (2025)
205xAMRAP @205x8 (1640)

DB Incline 3x5 @95/ Triples @100 (2600)
55x5
65x3
75x3 (920)
85x3 (255)
95x5 x3 (1425)

Lat pulldowns
120x12 x3 (4320)

DB rows 3x5 @85 (1275)
85x5 x3

7/20/19;
- Total lbs yielded (15,130)/upper power
- Last week total (14,685)upper power
- Got crap sleep. Reflected during workout. Meh but it’s gonna happen. Time to goto work in 100 degree weather it’s gonna be hot as hell in there jus like yesterday. Everyone in rare condition but they will not take out their frustration on me I can promise you that.

Upper body power
Bench 3x5 @215/ Triples @225/ 10s @205 (6935)
95x15
135x5
185x3 (2655)
205x3 (615)
225x3 @180s
225x3 @180s
225x3 @180s (2025)
205xAMRAP @205x8 (1640)

DB Incline 3x5 @95/ Triples @100 (2600)
55x5
65x3
75x3 (920)
85x3 (255)
95x5 x3 (1425)

Lat pulldowns
120x12 x3 (4320)

DB rows 3x5 @85 (1275)
85x5 x3

7/22/19; 172.2 lbs
- Total lbs yielded (35,180)/lower hyper
- Last week total (25,150)lower hyper
- 12 total sets of hack squats inc warm up. Sweating my ass off. Love feeling the burn. Easy game.
- Yesterday’s calories: 4,100.

Lower body hyper
hack squats 5x10 @270 (22,440)
90x10 (900)
180x10 (1800)
230x8 (1840)
270x10 @90s
270x10 @90s (5400)
290x10 @90s (2900)
320x10 @120s
320x10 @120s
320x10

Hack squats 3x6-8 @360 (8640)
360x8 @120s
360x8 @120s
360x6

Leg extensions 3x10 @130 (4100)
130x10 x2 (2600)
150x10

Leg curls 3x10 @not enough time.

7/23/19; 171.4 lbs
- Total lbs yielded (13,655)/upper hyper2
- Last week total (13,580)upper hyper2

Upper hypertrophy #2
Bench 3x6 rpe 7 @185 (5865)
45x3
95x10
135x5
155x5 (2535)
185x6 x3 (3330)

DB incline 3x15 @75 (3515)
55x8 (440)
75x15 @120s
75x15 @120s (2250)
75x12+f

Superset- pushdowns 3x10/bb curls 3x10 @42.5/@65 (3375)
42.5x10 x1 (425) / 50x10 x2 (1000)
65x10 x3 (1950)

Cable cross overs 3x12 @25
25x12 x3 (900)

7/26/19; 173.6 lbs
- Total lbs yielded (26,750)/lower power
- Last week total (20,890)lower power

Lower body power
Hack squats 3x5 @330 (11,250)
90x8
140x5
180x8
230x3
270x5
290x5 (6350)
320x5 @90s (1600)
330x5 @90s
330x5

Hack squats 3x10 @270 (keep adding weight till legs woBBle woBBle) (11,600)
270x10 @90s (2700)
290x10 @90s (2900)
300x10 @120s
300x10

Leg extensions 3x10 @110
110x10
130x10 x3

TM @1mile

7/30/19; 172.8 lbs
- Total lbs yielded (15,600)/upper hyper1
- Last week total (16,510)upper hyper1

Upper hypertrophy #1
Decline bench 3x6 rpe 7 @195 (6890)
45x20
95x5
135x3 (1780)
185x8 (1480)
195x6 (1170)
205x6 @90s x2

Seated DB press 3x10 @65 (2460)
30x5 (150)
45x8 (360)
65x10 x3 (1950)

Lat pulldowns 3x10 @120 (4000)
120x10 (1200)
140x10 @60s x3 (2800)

BB Upright rows 3x10 @75
75x10 (2250) x2
95x10 x1 (

7/31/19; 172.8 lbs
- Total lbs yielded (37,265)/lower hyper
- Last week total (35,180)lower hyper
- Bulking is starting to give me anxiety like thinking I’m gaining straight n1h belly status and it’s gonna take me 2 years to cut it off.

Lower body hyper
hack squats 5x10 @270 (18,450)
180x10 (1800)
230x5 (1150)
270x10 @120s (2700)
320x10 @120s
320x10 @120s
320x10 @120s
320x10

Hack squats 3x6-8 @360 (8640)
360x8 @180s
360x8 @180s
360x8

Leg extensions 3x10 @150 (5150)
130x5 (650)
150x10 @60s
150x10 @60s
150x10

Leg curls 3x10 @125 (5025)
65x5
80x5
110x5 (1275)
125x10 @90s
125x10 @90s
125x10

TM 1m @8mins

8/2/19; 174.4 lbs
- Total lbs yielded (30,990)/lower power
- Last week total (26,750)lower power

Lower body power
Hack squats 3x5 @330 (11,140)
180x8
270x5
290x5 (4240)
320x5 @120s (1600)
340x5 @120s (1700)
360x5 @180s
360x5

Hack squats 3x10 @300 (9600)
320x10 @120s
320x10 @120s
320x10

Leg extensions 3x10 @130 (4300)
130x10 (1300)
150x10 x2

Lying curls 3x10 @140 (5950)
65x10 (650)
95x5 (475)
125x5 (625)
140x10 @60s
140x10 @60s
140x10

TM 1m

Getting fat as ****. My lifting belt went up 2 holes. I’m feeling like the aesthetic bloatlord. Don’t give a **** though my arms and legs are getting bigger. Get fat then cut down. It’s a must. Trust the process.

8/3/19; 174.2 lbs
- Total lbs yielded (15,865)/upper power
- Last week total (15,065)upper power

Upper body power
Bench 3x5 @215/ Triples @225/ 10s @205 (5295)
95x15
135x5
185x3 (2655)
205x3 (615)
225x3 @120s
225x3 @120s
225x3

DB Incline 3x5 @100 (2575)
45x5
55x5
65x3
75x3 (920)
85x3 (255)
100x5 x2 (1000)
100x4+f (400)

Lat pull downs 3x12 @120 (4800)
120x12 (1440)
140x12 x2

Low rows 2x10 @120 (1920)
120x8 x2

DB rows 3x5 @85 (1275)
85x5 x3

Abs

8/5/19; 174.4 lbs
- Total lbs yielded (38,130)/lower hyper
- Last week total (37,265)lower hyper

Lower body hyper
hack squats 5x10 @320 (23.010)
90x15
140x10
180x10 (4550)
230x6 (1380)
270x4 (1080)
320x10 @120s
320x10 @120s
320x10 @120s
320x10 @120s
320x10

Hack squats 3x6-8 @360 (5040)
360x8 @180s (2880)
360x6 (2160)

Leg extensions 3x10 @150 (6030)
110x8
130x5 (1530)
150x10 x3 (4500)

Leg curls 3x10 @125 (4050)
125x10 (1250)
140x10 x2

Abs

8/6/19; 173.4 lbs
- Total lbs yielded (21,620)/upper hyper1
- Last week total (16,510)upper hyper1

Upper hypertrophy #1
Decline bench 3x6 rpe 7 @205 (6550)
45x20
95x5
135x3 (1780)
175x3 (525)
185x3 (555)
205x6 @90s
205x6 @90s
205x6

Seated DB press 3x10 @65 (2350)
30x5 (150)
50x5 (250)
65x10 x3

DB rows 3x10 @80
80x10 x3 (2400)

Low rows 3x10 @120/60s rest (3600)
120x10 x3

Lat pulldowns 3x10 @140/60s rest (3360)
140x8 x3

Shrugs 3x10 @140 (3360)
140x8 x3

Abs

8/7/19;
- Total lbs yielded (13,270)/upper hyper2
- Last week total (14,195)upper hyper2

Upper hypertrophy #2
Bench 3x6 rpe 7 @205 (6780)
45x3
95x10
135x5
155x5 (2535)
185x3 (555)
205x6 x3 (3690)

DB incline 3x12 @75/ 85x10/8 (2290)
85x10 (850)
90x8 x2 (1440)

Superset- pushdowns 3x10/bb curls 3x10 @50/@65 (3300)
50x10 x3
75x8 x3

Cable cross overs 3x12 @25 (900)
25x12 x3

Abs

8/9/19; 174.8 lbs
- Total lbs yielded (33,800)/lower power
- Last week total (30,990)lower power

Lower body power
Hack squats 3x5 @330 (14k)
180x8
270x5
290x5 (4240)
320x3 (960)
340x5 @90s
340x5 @90s (3400)
360x5 @90s
360x5 @90s
360x5

Hack squats 3x10 @300 (9600)
320x10 @120s
320x10 @120s
320x10

Leg extensions 3x15 @130 (5850)
130x15 x3 @60s

Hyper extensions 3x10 @20 (600)
20x10 x3

Lying curls 3x10 @140 (3750)
125x10 @45s
125x10 @45s
125x10

Abs