Friday Night Legs!

Tonights my favourite bodypart to work so heres my plan for those of you who would like to try it out!
Leg Press 6 X 20 (increasing weight on each set until 20 is complete failure)

Hack Squat 4 X 12, 10, 8, 8

Stiff Leg Deadlift 4 X 20, 15, 12, 10

Lying Leg Curl 4 X 12-15 (slow and controlled negatives)

Squat superset w/ 4 X 15, 12, 10
Leg Extension 4 X 15-20

I cant wait for this pump!

What Is In My Pre-Workout Shake 

Pre-workout shakes are an important part of preforming efficiently in the gym and optimizing energy. I have always incorporated an pre-workout shake into my plan. Here are some of the current ingredients in my shake!

• Micronized Bicarbonate
• N-Acetyl-Tyrosine
• Citrulline Malate
• Beta-Alanine
• Red Ginseng (fat Burner)
• stevia sweetener 

These ingredients dramatically improves my energy during workouts, I strongly recomend either a pre-workout or intra-workout shake to speed up recovery and growth. 

Quad and Hamstring Destruction

Contrary to popular believe legs are as important to exercise as any other body part, in fact legs are the most important in my opinion. This is based on the fact that neglecting to work legs hinders the overall development of your physique this is why I am posting my leg work out from today. I have never felt a pump in my legs that compares to the one I had today, my strategy for this workout was to up the volume for more intensity with strict stretch and contract form so here it is folks.

1-Lying hamstring curls 6 sets, don’t go to heavy go for contraction and stretch

·         85 pounds for 20 reps

·         95 pounds for 15

·         110 pounds for 12

·         125 pounds for 10

·         95 pounds failure

·         85 pounds failure  These last two sets are drop sets no rest in between

2- Leg press machine 6 sets

·         3 plates each side for 30 reps

·         5 plates each side for 25 reps

·         7 plates each side for 20 reps

·         8 plates each side for 15 reps

·         10 plates each side for 12 reps

·         12 plates each side for 10-12 reps

3-Barbell Squats at this point going heavy is redundant, the muscles are already pre exhausted just squeeze your quads and work the rest of the blood in. Make sure you go deep to stretch the fibers.

·         135 warm up set 20 reps

·         185 still warming up 20 reps

·         225 for 20 reps

·         225 for 15-20

·         225 for 15 reps

4-Leg raises for quads 3 sets

·         70 pounds for 15-20 reps

·         110 pounds for 15 reps

·         130 pounds for 10-15

5-Straight leg deadlift 3 sets

·         135 for 20 reps

·         185 for 15 reps

·         225 for 10-12 reps

6-seated calf raises 4 sets

·         45 plate each side 20 reps continue this for all 4 sets

7-Calf press machine 4 sets

250 pounds for 4 sets of 20 reps

I do hope you try this workout because I have never had a more satisfying pump for legs. This is only my second week working legs after 4 weeks off due to bad nee+ wisdom teeth surgery+ stomach flu and I can already feel my quads and hamstrings growing!

Williams Meal Plan  

Nutrition makes up a huge percentage of the equation, when it comes to my nutrition plan it remains consistent and I rarely deviate from it. In my experience I only ever have a rigorous workout if I’ve had all my meals, if I miss a meal I don’t work out simple as that. I thought it would be a good idea to show you my current meal plan day to day…..

§  Meal 1- 1 cup of oats or cream of wheat, pinch of cinnamon, 10 egg whites, 350 ML of water crystal light, handful almonds

§  Meal 2- 10 ounces of chicken, 1 cup of brown rice, grilled green beans tea spoon olive oil

§  Meal 3- 10 ounces of ground sirloin, 1 cup broccoli

§  Meal 4- 1 cup ground turkey or fish, sweet potato

§  Meal 5- 10 ounces chicken, lettuce, red peppers, olive oil

This is currently my meal plan sometimes if incorporate a cheat meal  if I'm looking for more calories

Supplements

As far as supplements go I take

§  Branched Chain Amino Acids from Rivulas

§  Clean gainer during mass phase from Rivulas

§  Promasil from Rivulas

This is currently my supplement plan. I enjoy this meal and nutrition plan works well for me during the winter to put on size and keep fullness in the muscles. Feel free to leave a comment with your updated nutrition plan.