Currently a couple months post show, and progress has been pretty steady. I feel like my body has finally reached a point of homeostasis. I’ve gotten rid of a lot of that post show water, and surprisingly to me my appetite has stayed somewhat high. With the water finally gone, my back is feeling much better and I can finally push my leg days with a little bit more intensity. So here is what I did today.
*stretch hams and glutes well before starting. As well as some slow warm up sets. Work up to a pretty heavy weight.
Lying Hamstring Curls (Muscle Round)
6 x 4- 10 seconds rest, 6th set is to failure
*Hams should be completely full already
*Work up to a decently heavy weight for 8-10 and begin there
3 x 10- Explode on the way up, be sure to fail on the final set
Smitch Machine Lunges
3 x 12- Each leg
-Super set with-
Banded sissy squats
3 x 10-12
*Used and orange band for these, put band under sissy squat machine then supported behind your neck. Keep constant tension on glutes and hams
2 x 50
*Pump these out fast, if weight is too light for 50 keep going. These should make you wobble like a baby deer whenever you’re done.
3 x 10- 1-2 second pause at the stretched position
Crunches 4 x 50- 30 seconds rest