Day 7
legs -started 5/3/1, 90% of 1rm
squat - warm up - 37.5 ,45, 55,
working sets - 60 , 67.5, 77.5 - (last set managed to get 7 reps out).
thought i would push another set out and ended up doing 82.5 for 6 reps
squat - 5x10 - 50kg
leg press - 160 kg - 5x5
front squat- 50kg - 3x8
leg curl super setted with leg extensions - 2x20
Day 8
chest - 1rm = 80
bench - warm up - 30, 37.5, 45
working sets - 47.5, 55, 62.5kg (did 10 reps no problem)
Today is when i felt the strength side of the stack kick in, so for that reason i decided to push on and do more sets
extra sets - 65kg - 8, 70 - 6 , 75 - 4 - pr at that weight
dumbbell press- 25kg each side 5x10
incline 50, 52.5, 55, 50 - 4x6
dips - 30 reps over 3 sets
Diet
pre workout
whey+oat
post workout
muscle fuel anabolic
breakfast
4 whole eggs + porridge and banana
snack
low fat natural yoghurt
lunch
jacket potato and tuna mayo + 250g of veg
snack
whey + oats
tea
chicken breast sweet potato + 250g of veg