Leg Day Workout Log — 2021/07/11

Target: Lower Body

Available workout time: Under 1 hour

Actual workout time: 1 hour 10 minutes

1. 11:30 AM

-> Fasted state

-> Took 1g Arginine, 3000mg Taurine, 200mg Caffeine

2. 12:00 PM -> Enter gym

3. ~12:10 PM -> 3 minutes static stretching

4. Dynamic stretching and warm-up

-> Bodyweight lunges 20 reps x 1 set, Bodyweight squats 20 reps x 1 set

5. (1 minute rest)

6. Leg Press

-> 30kg x 20 reps, 1 min rest

-> 60kg x 12 reps, 2 min rest

-> 65kg x 12 reps (raised knee position slightly for hamstring activation), 2 min rest

-> 70kg x 12 reps then 35kg drop set x 20 reps (lowered and narrowed knee position for quad activation), 3 min rest

7. Leg Curl

-> 20kg x 20 reps, 1 min rest

-> 40kg x 12 reps, 2 min rest

-> 45kg x 12 reps, 2 min rest

-> 50kg x 6 reps then 25kg drop set x 13 reps, 3 min rest

8. Leg Extension

-> 20kg x 20 reps, 1 min rest

-> 40kg x 12 reps, 2 min rest

-> 45kg x 12 reps, 2 min rest

-> 50kg x 10 reps then 25kg drop set x 10 reps

9. Cool down

-> Treadmill 6.0 km/h for 5 minutes

-> 3.0 km/h for 5 minutes cool down

10. 5 minutes lower body static stretching

11. 1:05 PM -> Workout complete

12. 1 protein shake

13. 1:30 PM regular meal