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day 2-may 6
legs(heavy/low reps)
bench squats sets/4 reps/8,6,6,4 weight/95,115,135,155
hack squats sets/3 reps/10,6,6 weight/70,120,140
leg press sets/4 reps/8,6,4,4 weight/180,270,360,450
leg curls sets/3 reps/10,10,10 weight/100,110,120
leg extensions sets/3 reps/8,8,8 weight/100,110,120
cardio
10 minutes on cross trainer
1:30 on 30-40 0:30 on 90-100
level 10
heavy bag 101-check the standup section in this forum and find it
cardio-HIIT
10 minutes on cross trainer
Level 10
0-1:30 on a speed of 30-40 rpm
1:30-2:00 on a speed of 90-100 rpm
2:00-3:30 on a speed of 30-40 rpm
3:30-4:00 on a speed of 90-100 rpm
4:00-5:30 on a speed of 30-40 rpm
5:30-6:00 on a speed of 90-100 rpm
6:00-7:30 on a speed of 30-40 rpm
7:30-8:00 on a speed of 90-100 rpm
level 4-cool down
8:00-10:00 on a speed of 25-35 rpm
notes
again, i had a good day. It feels good to get back in the gym, and work legs. Although i am not very strong yet, I feel I did decent weight. If anyone can answer if it is alright if my knees go outwards when i leg press deep, or should i keep them in at shoulder width? anyways, cardio felt a little bit easier and I had alot more energy. I didnt say i want to quit as half as much as yesterday. Diet was easier and I feel improved already.
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