Mike531- Журнал, 19 авг 19

Best leg workout in a long time. I literally could not walk afterwards. 💪💪

Perform all 10 sets of squats before moving on to your 10 sets of deadlifts. 

BARBELL SQUATS
REPS: 10
• SETS: 10 
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so. Watch the 10x10 Strategy video above for details. Rest exactly 60 seconds between sets. 

 
BARBELL DEADLIFTS
REPS: 5
• SETS: 10 
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets. 

QUADS PRO-PAIN FINISHER
REPS: PRISONER JUMP SQUATS TO FAILURE ==> 2X MAX PJ SQUATS
• TIME: WITHIN 4 MINUTES 30 SECONDS! 
Perform a set of prisoner jump squats to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of prisoner jump squats you did in that first set. 

HAMSTRINGS PRO-PAIN FINISHER
REPS: PB HAM CURLS TO FAILURE ==> 2X MAX PB HAM CURLS
• TIME: WITHIN 4 MINUTES 30 SECONDS! 
Perform a set of physioball hamstring curls to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of physioball hamstring curls you did in that first set.

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1462 ккал

Жир: 41,84г | Белк: 121,30г | Углев: 137,93г.   Завтрак: Quaker Protein Instant Oatmeal - Cranberry Almond, Dannon Two Good Vanilla Greek Yogurt, Coffee with Cream and Sugar. Обед: Potato Salad , Skinless Chicken Breast. Ужин: Skinless Chicken Breast, Fresh Express Iceberg Garden Lechuga Repollo, President Feta Cheese. Перекус/Другое: GNC Wheybolic Natural Chocolate. подробнее ...

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