Step by Step, Ooh, Baby Gonna Get Those Gains Progressive Overload Back and Bicep Day
Chest Day Had My Heart Going Padam Padam

Frying Those Legs On Fri-Leg-Day and Recovery Day

To sleep in or not to sleep in or better yet to stay up for no particular reason.  For me staying up while at home just means watching more useless youtube videos.  So after debating it I went to bed.  After a bit of tossing and turning the alarm went off at 3:30am and I hit snooze.  By 3:40 I dragged myself out of bed and got dressed.  Got to the gym at 4am and started my easy 5 minute walking on the treadmill.  I then continued warming up with DB Deadlifts since the only other person at the gym was on the Leg Curl Machine.

My workouts pretty much are the same week to week and month to month.  Working with Progressive Overload.  PROGRESS NOT PERFECTION.  I may change the Squat to a BB Back or Front Squat or the Hack Squat.  Today was Hack Squat since I did BB Back Squat on Monday.  That and I was feeling groggy so Hack Squats are easier.  I didn't have much of a specific plan other then Hack Squats.  Once I got started I worked up to 80% of my 1RM.  Most of my reading says doing 10-12 sets of 80% of your 1RM is the way to build strength and hypertrophy.  

FRIDAY
5 min walking
Stiff Leg DB DL 1 2 3
Hack Squat
10 x 50 at 16.6% of 1RM
10 x 90 at 30% of 1RM
10 x 180 at 60% of 1RM
10 x 240 at 80% of 1RM
10 x 240 at 80% of 1RM
10 x 240 at 80% of 1RM
8 x 270 at 90% of 1RM
8 x 270 at 90% of 1RM
6 x 340 a new PR and almost double my body weight
6 x 340
Leg Extensions 1 2 3 4 5

I got in my three rounds of 80% of my 1RM when I got cocky and decided to shoot for about double my body weight.  Why? Cuz, that's why.  Although my real double body weight would be 360.  So I got another goal that and I'd like to BB Back Squat 200 lbs.  So I think training with the Hack Squat an alternating with BB Back Squat it should be doable.  

After all that I headed home and ate 2 Kodiak Protein Waffles and a Protein Shake.  Then crashed in bed with tv.  Got up and had Overnight Oats and a small Atkins Coffee Protein Shake.   The rest of the day is just rest.  Rest and Recovery.

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