Little update as I enjoy some breakfast, I eat the same meal for breakfast every day except high day. One whole egg plus egg whites, peppers and onions, topped with a serving of ketchup, 2 slices of “Dave’s Killer Bread” with a serving of fat free cream cheese. Some mornings I’ll sub out the whole egg for 2 slices of bacon, same calories and macros.
Yesterday’s high day leg day was solid. Training felt good as I didn’t do HIIT or legs last week, they felt extra fresh yesterday.
-Squats - 275x10, 295x10, 315x10, 345x6
-Leg Press - 16 plates x 20, 18 plates x15, 20 plates x 15. For leg press lately I’ve been putting my feet lower, narrower stance and turn my toes in slightly to really work the outer quad sweep.
-Single leg extensions - 3 sets of 10-12 full motion, then I’ll do partials in just the top half to stress the tear drop a little more.
Hamstrings I hit twice a week, once after chest and again during leg day.
-Lying leg curls - 110x12, 120x8, 120x8, 130x6
-Hamtractor - 70x12, 80x12, 85x10. Big squeeze and pause at the bottom, very slow negative.
-DB RDL’s - 3 sets of 50’s x 12. I don’t use a lot of weight here, just focus on stretching the hamstring and get a good contraction.
Standing and seated calves, 4 sets each.
After legs I walk gently on the incline treadmill for 10 minutes, not for “cardio,” just to stretch and loosen them up a bit. Then I sit in the sauna for about 10 minutes with my feet up, great for blood flow and recovery. My legs are trashed today, but I’m sure they’re better than they would be if I didn’t do some preventative maintenance.
Today is a medium day but no cardio, training arms today. I do cardio Monday-Thursday, none Friday or Saturday (yet.) Friday is the high day, so I want to utilize the recovery aspects of the nutrition and minimize stress to the body. I make sure to go as hard and heavy as possible during legs to make use of the carbs. Saturday is arms, trying to bring them up as much as possible so even though it’s just a medium day, I feel well fed, and not doing cardio makes the day much more manageable and minimizes stress. I also wake up later on the weekends, so the space between meals is 3 hours instead of the usual 4, no problem. Tomorrow is Sunday, no training, just a long LISS session.
After the weekend I feel recovered and ready to dig in for the week. Right now my low for the week was 150.8, even though the mirror is our priority and the scale is just a guide, I’m hoping this week we’ll sail past 150, putting me in my weight class nice and early. Last year I didn’t get under 150 until 3 weeks before my first show, it took 3 months and a couple weeks of keto (never again!)