Quad focus dayy
Squat 4×6 70 kg
Leg press 350 method 3 plates
Leg curls 4×6
Bodyweight lunges 100 reps
1 pullup between every set of everything
I’d do them after the decline
1 Like
Todays workout: . I had no doms from yesterday so meh thought stuff it and decided to go do some uphill sprints because yeahh. I think il replace the prowler
With uphill sprints 1-2 times a week. The prowler is a great conditioning tool and i love /hate it but im really slow so i could do with some sprint work.
1 Like
Calories 5100 lol
Macros
220 grams of fat, 352 grams of carbs, 292 grams of protein
1 Like
Someone called me , it was my dad so interrupted my workout and lost my groove but meh.
Ohp 40kg
4×6
1 amrap 30kg ×10 chest supported rows supersetted with Ohp
Seated low row 3×10
Got called then left
Love hill sprints, how long is the hill and how many do you normally do ??
1 Like
I havent measured the hill thingy but its kind of like an uphill walkway that then goes across abit flat then down again. Its a railway crossing over the train tracks. It was my first time doing them but i did about 15 sprints uphill with a little rest between and walked back down.
1 Like
Yeah they are awesome man
Well im going to stay at dad’s for the weekend as its father’s day Sunday and my brain is going ocd and wanting to bring food with me but i dont want to be silly also. Two days in the long term is insignificant in the big picture but fuck man that will make it two weekends in a row of shitty eating. 
1 Like
Doesn’t your dad cook?
It is fathers day so maybe you guys can go grocery shopping when you get there, than you can cook most of the food as a present…?
1 Like
Well he does cook but when im there he doesn’t really cook much i get hungry as heck lol, il just pack stuff to cook whilst im there and i can cook for everyone else too.
2 Likes
3912 calories
Fats: 159 g carbs: 379 g prptein 228 good
Duke, read this:
https://www.elitefts.com/education/training/bodybuilding/have-more/
2 Likes
love it. Learning to cook is awesome because:
-you can make sure everything you cook for everyone has a decent whack of protein and uses good quality ingredients.
-chicks dig a guy who can cook. Seriously. The sentence “hey why don’t you just come over and I’ll cook us dinner?” will get you laid. Shows you’re making a little more effort with the seduction than just ordering pizza, and the girls will appreciate that.
2 Likes
Wow man, a good read. Thats really eye opening
1 Like
Yeah i actually enjoy cooking to be honest although i suck, and thanksfor the tip .
I plan to use it lol 
,
Todays training,
Squat3×3 80kg 80% of 1rm . superset with lat pulldowns ×10. I know lat pulldowns are apparently inferior to pullups but i do feel them a lot more, especially how i do them. I do them with 3 fingers double overhand, no index finger or thumb. It really lights up my lats, and upper back compared to regular pulldowns and they are great.
Romanian deadliftsssss 4×6 @70% 60kg , yeah iv gotten alot stronger on these and 50kg was baby weight and 60kg is easy enough where I can do all reps slow and controlled for that nice beautiful stretch that i love lol.
1amrap set with 60% 50× 12 reps
3×20-25 cable pull throughs
100 bodyweight walking lunges ( brutal death ouch )
5 sets of reverse barbell curls superset with regular barbell curls for a sick bicep and forearms pump.
4×10 dip bar leg raises
2 Likes
If anyones wondering why i changed the name of my log, well my biggest goal is a two plate overhead press. You cant just chase everything at once so for now this is my main focus.
2 Likes
Strict? Barbell?
1 Like