Did a 'heavy' squat day. Pinned 75mg test base and took 10mg winny. What I'm basically doing, since I'm only hitting legs once a week is this:

Week 1: Work up to a 5 rep max
Week 2: Work up to a 3 rep max (using 2.5-5% more weight than the 5rm, so I'll easily hit 3 reps)
Week 3: Work up to max set of 5 using previous 3RM.
Week 4: deload with sets of 10 front squats.

My top sets today

Back Squats: Bar x 10, 135 x 5, 205 x 3, 265 x 5 (clean)

Romanian DL: Bar x 5, 95 x 5, 145 x 6 nice stretch to mid shin

Lunges: BW for 2 x 10 getting the groove down, can easily do 30s or 40s

1-leg Calf Raises 4 x 10-15

Real simple and basic, still working on catching up leg strength and size since I never used to train them. Trust me, this is really good for me, lol.


I did my 92 degree cardio yesterday, lol just one lap around the lake so about 20 mins since leg day was the next day. I'm going to start jacking up the cardio to 2 laps around the lake for about 40 mins of hot, thermogenic cardio every other day for now so I'm basically lifting 3 days a week and doing 3-4 cardio sessions. I'll be starting DHB soon instead of tren.

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