A typical day

by: DannyStevens - September 1st, 2008

Below you will find one of my random leg days and eating schedule. My workouts are never the same as I never do the same setup twice in a row. This quad workout was more about getting "deep" rather than heavy sets. My heavy set for the day came on the Hack.

Leg extension warmup
90 lbs x 12 reps
130 lbs x 12 reps
170 lbs x 12 reps
240 lbs x 10 reps

Hack Squat
90 lbs x 10 reps
180 lbs x 10 reps
270 lbs x 10 reps
360 lbs x 8 reps
450 lbs x 6 reps
Immediately into rest pause set
450 lbs x 5 reps
90 lbs x 8 reps *low and slow*

Lunges (superset w/ leg presses)
30 lbs dumbbells x 3 sets

Leg press deep, low & wide stance (superset w/ lunges)
180 lbs x 12 reps
270 lbs x 10 reps
360 lbs x 8 reps

Leg extension 21's w/ 5 second hold at end of set
110 lbs
130 lbs
150 lbs
*21's are done by doing 7 reps halfway up, 7 reps all the way up halfway down and 7 reps normal ROM.

Eating schedule-

Breakfast/ Meal 1-
1 cup Oatmeal
2 whole eggs
8 egg whites
1-tablespoon peanut butter
Blueberries
1 serving ON Threshold

Snack/ Meal 2-
1 scoop ON Cookies and Cream Nitro Core 24
1 ON Lift bar

Post workout/ Meal 3
2 scoops ON Rocky Road Recovery 2:1:1

Lunch/ Meal 4-
13.5 oz. Chicken w/ BBQ
200 grams potato

Snack/ Meal 5-
2 scoops ON Pro Complex Banana

Dinner/ Meal 6-
14.5 oz. Top Sirloin
200 grams potato

Pre bedtime Snack/ Meal 7-
2 scoops ON cookies and cream casein

3707 CAL
471.5 G PRO
51% PRO
275.5 G CARBS
30% CARBS
67 G FAT
17% FAT

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