Hello,
i am a 25 year old aspiring powerlifter/bodybuilder. I plan to do a meet late 2013 and a show 2014. I like alternating strength 4-6 rep focus weeks with 6-10 rep focus weeks. I incorporate bands and chains regularly into my training. Normally alternating them weekly.
current macros 225p 400c 90fats current diet is 4 weeks surplus and 1 week with 2 zero carb days and half carbs on other days.
current injury, my rear delt bugs me for presses.
First session to log
Leg Day
Legs
Seated Leg curl
i always do 10-20 partials at the end of each set
130x15
150x10
150x8
150x8
Squat
a couple warm up sets
each set with 60 lbs of chain
135x10
185x10
225x8
Leg Press
with Monster mini bands
warm up
6platesx10
8platesx10
working
10platesx10
11platesx8
Hack Squat
really sunk them deep
2platesx10
4platesx10
6platesx8…i think
DB RDL
50x10
60x10
70x10