Here is my latest physique pic.... taken this morning (Sunday Feb 7th)...I weight 182 lbs and my bodyfat is between 7-8% ..... I'll be 44 this year!
I woke up at 6:15 this mornign and wound tight, didn't want to rest today and decided to go train legs.... here's the workout:
A1) Front Squats (barbell)..185x12 (for 2 sets), 195x10 ... followed by:
A2) Calf Raise on Hack Squat Maching...3 sets of 15 reps
B1) Hack Squats ..... 245 lbs for 3 sets of 12 reps, 205 for 15 reps (burn-out set!) followed by:
B2) Slanted Calf Machine .... 3 sets of 12-14 reps per set
C1) Leg Extensions .... 90 lbsx11, 11, 10 reps ... followed by:
C2) Toe Presses on Leg Press: 3 sets of 15-20 reps
D) Lying Leg Curls (1 leg at a time) ... 50 lbs... for 2 sets of 8 each leg....
POST WORKOUT NUTRITION:
I always follow a workout with the drink Cytogainer. A single serving size if 4 scoops but i cut it down to 3 scoops as this is plenty of calories.... it is basically a drink that consists of protein and maltodextrin (a complex carbohydrate) ..... If you are lean and trying to add muscle I recommend trying this stuff... If you are trying to cut bodyfat while adding muscle, then purchase a Whey Protein Isolate drink instead.... with no carbohydrates.... My workouts are very intense, fast-paced and I am very lean, therefore I need the carbs after a workout.
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