Week 3 - Session 3: Legs - 29/05/17
Foreword
Okay, tonight felt GOOD. Blasted through it and felt that pump (picture below!) It may not look like much but more blood to my muscles means better response to anaerobic exertion (like weight lifting) and promotes growth. Considering that the leg muscles release growth hormones and testosterone through resistance training, you’d be silly to miss leg day!
Pre-work out consumption
MyProtein MYPRE orange flavour - 8 grams mixed with water
Work out (1m rest between sets)
Smith machine barbell squat
10 x 26.3 kg
10 x 31.3 kg
10 x 36.3 kg
10 x 41.3 kg + [dropset] 36.3 kg x 8
Deadlift (really trying to get the form right! I stopped at 5 reps on 40 kg as my shoulders kept falling forwards which leads to a rounded back)
10 x 20 kg
10 x 30 kg
5 x 40 kg
Leg press
10 x 66 kg + 10 x 73 kg [superset]
10 x 79 kg
10 x 86 kg + 10 x 79 kg [dropset]
Hamstring curl
10 x 39 kg
10 x 45 kg
10 x 45 kg
Smith machine calf raise
10 x 11.3 kg + 10 x 21.3 kg [superset]
10 x 31.3 kg
10 x 41.3 kg
10 x 51.3 kg
10 x 61.3 kg + 10 x 41.3 kg [dropset]
HIIT Spin (13 minutes)
Post-workout consumption
MyProtein Impact Diet Whey double chocolate flavour (58 grams), with creatine monohydrate (5 grams), mixed with 400mL semi-skimmed milk.
