Quads/Glutes/Calves
Macros for 7/22 130 carbs/178 protein/24 fat=1448 calories. Thats been pretty consistent every day. I’ve lost 2lbs since last Saturday so looks like I’m right on w/the calories. I haven’t experienced any weakness or lacking any intensity, if anything my intensity is increasing. I’m loving these high intensity workouts. I got my workout done in 45 mins thats including ab work. I was also listening to SlipKnot which gets my ass moving too and it helps that the gym was empty so equipment was available.
1 legged leg ext (2 warmups) 50#x11/10 30 sec rest 50#x10/8
Walking bar lunges 65#x9 45 sec rest 65#x7
Hack squat 70#x10 30 rest 70×8
Reverse hack (rest pause) 70×10 70×6 70×4
Standing calf 160×15 30 rest 160×11
Seated calf 35×13 30 rest 35×9
I’m not very happy with my calf strength, so I’m going to start working it twice a week. Maybe low rep 1 workout and the other high rep. And I hope to god my ass leans out by showtime, last time it didn’t. I’m hoping the intervals help that out. If ANYONE has any suggestions sent me a message. I’m always open to ideas.
