I have not trained quads properly for over 2 months & have also had nearly a month off solid training. I started training again fully this week & have gone back to basic barbells etc.
Below is Mondays workout:-
Weight: 12 stone 10lb
Warm Up: Upright Bike - 5 minutes x level 5 x 90rpm
Barbell Squat - Bar x 20 reps,
20kg x 15 reps,
40kg x 10 reps,
60kg x 6 reps,
Stiff Leg Deadlift - 20kg x 15 reps,
30kg x 10 reps,
40kg x 6 reps,
45 Degree Leg Press - 120kg x 10 reps,
160kg x 6 reps,
Single Leg Curl - 10kg x 10 reps,
15kg x 6 reps,
Standing Calf Raise - 30kg x 15 reps,
50kg x 10 reps,
70kg x 6 reps,
Seated Calf Raise - 20kg x 10 reps,
30kg x 6 reps,
None of the sets taken to failure, will be increasing weight or reps every session if possible.
Main goal from now until new year will be to increase overall base strength & mass, will then assess what i will need to work on to create a balanced physique.
Have paid no special attention to diet for over a month & have lost a small amount of muscle while adding a small amount of fat.
I am currently only having one or at most two protein shakes a day, having one recovery shake immediately after training (protein & fast acting carbs) & maybe one other protein shake during the day depending on food eaten. I am also having between three & four meals a day, not monitoring actual intake yet - just some protein & carbohydrates with each meal.
Todays workout:-
Bench Press - Bar x 20 reps,
20kg x 15 reps,
40kg x 10 reps,
60kg x 6 reps,
Flat Flyes - 15kg x 10 reps,
22.5kg x 6 reps,
Seated Barbell Press - 10kg x 15 reps,
25kg x 10 reps,
40kg x 6 reps,
Wide Upright Row - 20kg x 10 Reps,
30kg x 6 reps,
Dips - Body Weight x 10 reps,
15 kg x 6 reps,
Skull Crushers - 15kg x 10 reps,
25kg x 6 reps,
Quads still slightly sore, hams & glutes tender. Gotta love doms!!