I royally fucked up on friday. After getting 2 hrs sleep wednesday night and having uni then work all day, I passed out after work thursday and didnt wake till 3.45pm in the arvo on friday, missing the gym and having to start work at 5pm. In terms of diet: 4 eggs, 3 bacons, 3 toast, milk, beef jerky, 4 slices of pizza, 1 chicken strip, 1 dim sim, 2 mids of VB, a mega mac (double big mac) and some more milk. Unhealthy but high in calories.
Today, woke up at 11.45am, had 1s P+C, 1 bottle 'v' energy drink, 1s P+C (during the gym), triple ultimate whopper PWO, 500mls milk, 2tbsp peanut butter+olive oil, 1s whey and now feel bloody tired. Too much food, overslept and now have to study.
Good thing is, my workout out was real good.
Legs:
Leg Press 6x120 140 160 180 200 3x220
Stiff-legged Deadlifts 12xbar 30 40 50
Squats 6x60 70 5x80* failed, lucky the safety rack was there :(
Lunges 8x30 30 40 50
Calf Press 15x40 12x120 3x120 10x140 8x140 8x140
Seated Calves 15x25 12x35 10x45 6x55
Tip: Really need to work on my flexibility in hamstrings and have been doing static stretching every day after or before my workout. Today I did it before legs, but also used light weight on leg press and allowed the weight to stretch everything out. And incorporated stiff-legged deadlifts into my workout. Although I cant reach 90 degrees with a straight back, gradually using heavier weights, high-reps allowed me to feel it in my hamstrings, whilst stretching them out. I could almost touch my toes afterwards!
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