So I finally have all my crap together and ready to get in to it again. Lost 35 pounds and a hell of a lot of strength but not going to just quit. Sitting at 200 now and going to be climbing all the way to 260 this year, going to be one insane bulk but I'll do what I have to for a dream. My schedule workout wise and diet are very different from what people are used to, nothing is ever set in stone, I'm 19 and so I have that flexibility. Workout wise I just listen to my body, usually 1 on and 1 off. Let's do it:
Thursday's Leg Day:
Hip rolled out on a ball and stretched out
Back Squats - 6 sets(3 warm ups at medial weight, 3 intense heavy sets)
Front Squats - 3 sets of 15
Free weight Hack squat - 3 sets at 225 contracting my entire leg at peak
Jefferson Squat - 5 sets, 2 with bar, 3 with a 25lb plate strictly working glute stretch and contraction
Kickbacks - 2 rest pause sets of 20 reps each leg
Seated Calve Raise - 3 sets of 15 reps, 10 forced reps no matter what
Walking Lunges - 3 sets focusing on hamstring and glute
Lying leg curls - 2 sets at 12 reps, 1 set of 21's
At this point I was shot, almost puking and just done. Had awesome energy the whole way through and finished it all up with a steak, pop tarts, and 12 oz of Naked green smoothie