Prep Life: Chicago Bound and Changes.

Leg Day: June 7th
Bodyweight: 206 lbs
4 weeks out from The NPC Tim Gardner Extravaganza/Wings of Strength (whichever you call it).

Bike Warm-up: 10 mins

Seated Leg Curl:
80/40
100/32
120/15
135/15
160/13
Drop Set:
160/12, 130/12, 100/12

Leg Extension:
70/50
85/40
105/30, 25
130/20
Drop Set:
150/20
120/20
100/20

Leg Press:
3pl/15
4pl/12
5pl/12,12,12

Squats (or something that resembles squats)
Bar/12
135/6
185/5,5,5

Single Leg Curl:
3 sets.


This is what leg workout number one looked like. Next one will be different from this one, but will include some type of squatting movement. I need more (much more) separation in my quads and hams, so I'm going to continue to beat the shit out of them as much as I can with some volume, lots of squeezing and the stepmill. At least I'll try on the stepmill. I won't lie....it sucks after legs.

Back is getting the same treatment. More work, more squeezing. It's four weeks. It's going to suck, but I would like to improve some

Another change is dropping the second chest day. Lets be honest, from the pics I really don't need a whole lot more upper chest. More hardness for sure, but that will come through increased posing.

As far as diet goes, just keep the protein high, the carbs low and fat decent. Lots more pushing in the next couple weeks, but I'm ready for it.

From Sunday. Lets get down