w19 – legs

Activity: weights
Training Partner: NA
Calories intake: 3187
Cal Burn : 3110

Box squat

Set 1 : 65.0×5
Set 2 : 85.0×5
Set 3 : 100.0×5
Set 4 : 125.0×3
Set 5 : 135×1
Set 6 : 145×1
Set 7 : 100×6

Leg Press

Set 1 : 220.0×8
Set 2 : 220.0×8
Set 3 : 220.0×8
Set 4 : 220.0×8

Standing Biceps Cable Curl

Set 1 : 55.0×10 Between other exercises
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 55.0×10
Set 5 : 35×12
Set 6 : 35×12
Set 7 : 35×12

Leg ext

Set 1 : 70.0×10
Set 2 : 70.0×14
Set 3 : 72.5×14 (PB)
Set 4 : 72.5×14

Calf Press On Leg Press Machine

Set 1 : 240.0×20
Set 2 : 240.0×20
Set 3 : 240.0×20

Seated Leg Curl

Set 1 : 70.0×12
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 70×12

KB SLDL

Set 1 : 32.0×12
Set 2 : 32.0×12
Set 3 : 32.0×10

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps

Damage: Tres major, rhombs, HIPS

NOTES: HIPS omfg so misaligned its not funny. 3 weeks until a month off. I feel like i need a massive deload right now.

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