29 May 14: Wk8 Legs

Weight: 80.1kg/176kg/12'8

7 miles bike

0900 ABW

16-20 sets

A1 Leg curls 14x25,25, 21x15, 35x12 42x8/28x8 (drop set)

A2 Leg extn 14x25,25, 21x15, 28x12, 35x8/28x8 (drop set)

B1 Leg press vs green bands 160x8/120x8/80x8 (triple drop) (3s descent, CT)

B2 RDL 80x10/60x10/40x10 (slow & controlled, max stretch) (triple drop)

C1 Smith static lunge 40x12/s (CT)

C2 Band tibia flex vs mini x20,20

Meals

0900: PWO 2 scoops whey, banana

1300: Chicken breast, hummus, 30g dates

1700: Chicken, bacon, cheese pitta

2000: Beef short-rib, salad, small qty fries

2200: Greek yoghurt, cream, blueberries