Day 3 — Legs
Leg day is here… unfortunately, my legs didn't get the memo.
Going into today expecting plenty of squats, some questionable decisions, and probably a few stairs that suddenly feel much steeper afterward. The goal is simple: get the work done, keep the form tight, and leave with something to build on next week.
Today's Session
- Back Squat: 275 lb - 4×7
- Romanian Deadlift: 225 lb - 4×9
- Leg Press: 450 lb - 3×12
- Walking Lunges: 50 lb each - 3×12/leg
- Leg Curl: 110 lb - 3×13
- Leg Extension: 130 lb - 3×15
- Standing Calf Raise: 180 lb - 5×13
- Seated Calf Raise: 90 lb - 4×17
Day 3 Nutrition
Target: ~3,350 kcal, 225g protein, 385g carbs, 80g fat
- Breakfast: 5 eggs, 120g oats, banana, peanut butter
- Mid-morning: 225g chicken, 300g jasmine rice, vegetables, olive oil
- Pre-workout: 200g lean beef, 300g sweet potato, broccoli
- Post-workout: 2 scoops whey, 3 rice cakes, banana
- Dinner: 225g salmon, 300g potatoes, green vegetables
- Before bed: 250g Greek yogurt, 25g almonds
Supplements: 5g creatine, whey, fish oil, magnesium
Water: 4-5 L
Now let's see if I can walk normally tomorrow.
Have a great weekend, everyone! Train hard, recover well, and enjoy it.
Leg day is here… unfortunately, my legs didn't get the memo.
Going into today expecting plenty of squats, some questionable decisions, and probably a few stairs that suddenly feel much steeper afterward. The goal is simple: get the work done, keep the form tight, and leave with something to build on next week.
Today's Session
- Back Squat: 275 lb - 4×7
- Romanian Deadlift: 225 lb - 4×9
- Leg Press: 450 lb - 3×12
- Walking Lunges: 50 lb each - 3×12/leg
- Leg Curl: 110 lb - 3×13
- Leg Extension: 130 lb - 3×15
- Standing Calf Raise: 180 lb - 5×13
- Seated Calf Raise: 90 lb - 4×17
Day 3 Nutrition
Target: ~3,350 kcal, 225g protein, 385g carbs, 80g fat
- Breakfast: 5 eggs, 120g oats, banana, peanut butter
- Mid-morning: 225g chicken, 300g jasmine rice, vegetables, olive oil
- Pre-workout: 200g lean beef, 300g sweet potato, broccoli
- Post-workout: 2 scoops whey, 3 rice cakes, banana
- Dinner: 225g salmon, 300g potatoes, green vegetables
- Before bed: 250g Greek yogurt, 25g almonds
Supplements: 5g creatine, whey, fish oil, magnesium
Water: 4-5 L
Now let's see if I can walk normally tomorrow.
Have a great weekend, everyone! Train hard, recover well, and enjoy it.