Hey fam ! Been way to long since I’ve posted up here ! Will for sure keep you guys on my journey back on stage ! We got some unfinished business .

Little update ! I’m going through recovery right now since I had a partial chest tear back in November 2020 ! Me and my coach have been working around that injury but also have 2 weeks left of rehab for it ! Can’t wait to be back and go full throttle ! Goal is get back on stage in 24 weeks and then take advantage of that rebound and shoot for a show at the end of the year !
I will post my diet that I’ve been doing to go along with this training ! I have been carb cycling though ! High , Medium , Low with 4x cardio a week ! 40 minutes of low intensity ! Cardio will be adjusted to less this coming week ! Goal is to gain about 7 lbs during this little bulk I’ll be running with
Test Sus 800mg/wk eod
Primo 600mg/wk eod

Like I said it’s been a while so if more info is needed for feedback I would love to hear it and I’ll adjust this post as needed ! Thank you

Quad Focused

Leg Extensions - 3 warm up sets slowing going up in weight each time. Then let’s plan on working sets aiming for failure at 15-20 reps with 3 second negatives and a 1 second pause at contraction. Repeat another set here with this weight to failure. Then drop weight by 20% or so then let’s do a triple drop set taking all 3 to failure, same low negatives on all reps

Hack Squats - 2 mild warm ups then get to a solid working weight. We will be doing 1.5s which is you go all the way down, half way up, then back down, then all the way up. That’s ONE rep. 3 working sets to failure on all 3 aiming for 8-10 reps

Leg Press - muscle rounds. Muscle rounds is 4 sets of 6 reps. You pick a weight you normally do 12 reps with, and you only do 6 reps, wait 10 seconds, do 6 more, 10 seconds rest 6 more reps then 10 seconds and 6 more reps. Total 24 reps with the weight you normally got 12 with. 2 total muscle rounds here with 3-4 minutes rest on them

Power Squat Machine - 3 solid sets here aiming 12-15 reps to failure

Lying Leg Curl - warm up 2-3 sets going up each time. Then I want the exact same style as we did on leg extensions

Reverse RDL on the power squat - 6-8 second negatives here and powering up with your knees just barely unlocked. Engage all glutes and hams and don’t use quads. Aiming for 12-15 reps

Seated Leg Curl - 2 sets here. First one is a rest pause set using 3-5 second negatives failing 12-15 reps then resting for 10-15 seconds and going again to failure, resting and going again. Take a 2-4 mins breather then finish with a solid straight set using 20-30% less weight

Hip thrust - 2 working sets here aiming for 10-12 reps and holding 2 seconds at contractions

Hamstring Focused

Single leg standing leg curls - 3 warm ups going up in each set. Then 3 HEAVY sets aiming for 5-7 reps on each set hitting failure each time. Aim for 3-4 second negatives here

Smith RDL - Do a couple of warm ups here so that your lower back is ready. Then let’s power thru 3 working sets heavy ass weight 6-8 reps hitting failure on all sets

Seated Leg Curl - this will be the bread and butter. Start with a weight you hit failure with 6-7 reps then complete that, then drop weight to hit the same reps again. Then I want you to drop weight big time and aim for 20-30 reps. Your going to hold every rep 2 full seconds at contraction. Still not done with this set, to finish it off I want you do 20-30 partials even if the weight only moves 2-3”. Give me a self about 3 to 4 minutes of rest and then repeat so it will be a total of 2 really long sets

Adductor Abductor - I did not see it in your video but if you have them as most gym to do let’s try to put in the supersets a back to back to back on this. zero rest time between all sets here really trying to smoke this area on 4-6 mins tops

Leg extensions - same format as the initial leg curl here.

Smith Machine Squats - 3 working sets starting heavy aiming for 5-6 reps sets to failure then dropping weight each set. After 3 sets I want you to pull it off to 1 plate per side and go to 100% failure ever how many reps that is

Horizontal Leg Press - one leg at a time. Let’s aim for a way that you can handle 8 to 10 reps with and then I want you to alternate legs back to back to back until you have gotten at least four sets in on each leg with zero rest time in between

CALVES
Train them every day for 10 days then take 3 days off and repeat. This is what I used to do when I was competing and it’s the only method that I ever had that got my calves to grow. I never went to the gym with a game plan on this I simply went in with the intentions of finishing within 10 to 15 minutes. I personally feel that your calves are going to grow better with extremely little rest time between yourselves maybe 20 to 30 seconds and I also think they look better with higher repetition around 20 to 40 reps. So what I would do is pick a standing, seated and a donkey if I had access and bounced between all them all. I would incorporate very challenging techniques each time, sometimes I would use really slow negative and other times I would do fast reps. I would drop set and superset as well