Upper body is really feeling the last two days of workouts. The extra time under tension really changes the workout intensity. Many of the exercise weights have to be reduced greatly to be able to reach the rep range and rep tempo prescriptions.
Cardio: 10 minute treadmill before and after the weight workout.
Rep tempo is 4,0,x,0 with a rest interval of 3 minutes between supersets.
Lying Leg Curls 5×12 (20lbs)
Squats 4×20 (135lbs)
Standing Calve Raise 3×15 (BW)
Seated Leg Curl 4×15 (20lbs)
Walking Lunges 4×15/Leg (BW)
Leg Extension 4×20 (60lbs)
Standing Calve Raise 3×20 (BW)
Stiff-leg Deadlift 3×15
Trap Bar Squats (emphasis on pushing through floor) 3×20 (135lbs)
Supplementation is ABE 2caps twice per day, 1 serving Ergonine and 2 scoops of protein powder in the morning.
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