10-31 SUPER LEGS!

10-31-09

Quads, Hamstrings and Calves

AGS-10 Training (inspired by the great Dorian Yates)


Diet

Meal 1
egg whites
2tbsp peanut butter
50p, 15f, 341 cals

Meal 2
Solution 5
42p, 15f, 303 cals

Meal 3
Solution 5
42p, 15f, 303 cals

Meal 4
Chicken
Peanut butter
56p, 15f, 359 cals

Meal 5
Solution 5
42p, 15f, 303 cals

Meal 6
Lean beef
Peanut butter
56p, 15f, 359 cals

Meal 7
Scivation whey brownie
2tbsp peanut butter
50p, 15f, 336 cals

Meal 8
Egg whites
2tbsp peanut butter
50p, 15f, 336 cals



TRAINING


10 minute warm up



Leg extensions
4 feel sets
1 set whole stack with drops to failure

Leg press
3 feel sets
1 all out set
9 plates per side to failure with drops...
7 plates
5 plates
3 plates
All to failure

Squats
135 x 6
225 x 6
315 x 6
All out
385 x 5

Lunges with 135lbs across gym VOLUME
2 sets of 30

Leg curls
1 all out set with drops

Seated calf raise
1 feel set
1 all out set

Calf extensions VOLUME
10 sets of 10


Stretching