Workout 19: Legs
* Rest-Pause Set
+ Drop Set
^3-5 Second Negatives
#1. Deadlift - 3x12, 10, 12* (R: 90 sec) - (322lb)
#2. Lying Leg Curl - 3x12, 10, 12+ (R: 90 sec) - (141lb)
#3. Walking Lunge - 3x12, 12, 12 (R: 90 sec) - (141lb)
#4. Front Squat - 3x12, 10, 12* (R: 90 sec) - (222lb)
#5. Leg Extension - 3x12, 12, 12+ (R: 90 sec) - (213lb)
#6. Dumbbell Side Lunge - 3x12, 12, 12 (R: 90 sec) - (81lb)
#7. Seated Calf Raise - 3x12, 12, 12^ (R: 90 sec) - (218lb)
#8. Calf Press - 3x12, 12, 12^ (R: 90 sec) - (434lb)
Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Ground beef and Hard boiled eggs
Dinner: Slow roasted salmon
2nd week 250mg x2 EOD - (500mg Test) - day 3/wk 2 - 10mg/day Nolvadex
* Rest-Pause Set
+ Drop Set
^3-5 Second Negatives
#1. Deadlift - 3x12, 10, 12* (R: 90 sec) - (322lb)
#2. Lying Leg Curl - 3x12, 10, 12+ (R: 90 sec) - (141lb)
#3. Walking Lunge - 3x12, 12, 12 (R: 90 sec) - (141lb)
#4. Front Squat - 3x12, 10, 12* (R: 90 sec) - (222lb)
#5. Leg Extension - 3x12, 12, 12+ (R: 90 sec) - (213lb)
#6. Dumbbell Side Lunge - 3x12, 12, 12 (R: 90 sec) - (81lb)
#7. Seated Calf Raise - 3x12, 12, 12^ (R: 90 sec) - (218lb)
#8. Calf Press - 3x12, 12, 12^ (R: 90 sec) - (434lb)
Diet
Breakfast: Chicken livers and scrambled eggs
Lunch: Turkey burgers
Snack: Ground beef and Hard boiled eggs
Dinner: Slow roasted salmon
2nd week 250mg x2 EOD - (500mg Test) - day 3/wk 2 - 10mg/day Nolvadex