So, Saturday's VERY long workout went well. Strong, killed it. It definitely put a hurt on the CNS, but we'll survive.
Started out this cycle at 221.2 in the AM Sunday. Around 11-12%. I'm 5'8".
I'm going to train 3 on one off, hitting the entire body over three days. One heavy one 'pump session - alternating intensity each day.
I'm doing 4 days of fasted cardio a week. Two are HIIT sessions, two are LISS. I like the LISS sessions to squeeze blood into back and legs promoting healing and flushing out toxins after training those parts. Done on the step mill. HIIT is performed on a recumbent bike.
I'm using sustanon, tren enth, injectable drol and aromasin. Injections are frequent for stability of levels. So far injections have been incredibly smooth, painless and the product flows well without any heating, etc.
Last night was legs. Was a volume/pump set. That doesn't mean 'easy' just not using as much weight and higher reps so up goes the volume. Rest is kept at a maximum of 90 seconds. Heart rate will be up there.
Leg extensions 2x12-20
(warmup - done on FLEX model. Gives great quad pre-stretch because of the machine's design - check out Dorian's blood and guts vids, same machine)
Leg Press: 3x12-15 add weight each set - last set those should be hard to get 12.
Vertical Leg Press: 1 x 20 - blast inner thighs/hams pump as much blood as possible in them.
Hack Squats: 2x10-12. Feet LOW on plate, toes slightly pointed out. High foot stance is EASY, don't do that. All the way down and pause for 1-2 seconds at bottom on last rep of every set.
Front Squats (smith machine): 3x12 - add weight each set. Concentrate on the thighs when lowering into the bottom, not your delts holding the weight. 1-2 second pause on last rep on all sets.
Walking lunges(barbell): 2x15-20 paces each direction, each leg. DON'T try to go too deep, use a shallow lunge this will burn WORSE than dropping the back knee too low. Think of them as walking 'crouches'.
Leg Extensions (heavy): 2x10-12 - add weight second set. Stop short of full extension - too much on the knees at this point.
Seated Leg Curls: 3x12. Hold squeeze for 1-2 seconds. This stresses the lower hammie near the knee. Make that thing grow!
Lying leg curls: 2x12. Add weight second set. Think 'concentration curl'. NO momentum to get the weight up, your upper body should barely move. 1 second squeeze every rep. Can't do that? Lower the weight.
Stiff Legged Deadlifts (DB): 3x10. Think 'squeeze' on your higher area of the hams near the glutes. No back being used here, just push the hips back to lower the weights to mid shin then hips forward to come up.
Standing Leg Curls (one leg). 2x10. Hold against gravity for 1 second each rep, no momentum, just squeeze.
High/wide leg press 1x10-12: Duck stance on 45 degree press. Feet high/wide/toes pointed out on plate. Inner thighs/hams should burn like hell.
Done.
Eat, sleep.