TinyTom

A continuation from the previous post regarding Monday.

I trained QUads first thing on MOnday and I did have a very good workout. I also trained hamstrings and calfs in teh evening

My day on monday went like this

6.00 - 4iu GH, 50mcg ROHM Liquid T3, 80 mcg ROHM Liquid Clen, 2 Lipo6X, 5g BCAA, 2g Inner Armour HMB

6.30 - Train Quads

7.30 - 3g CEE

8.30 - 70g Oats, 10g Blueberries, 10g Cranberries, 20g Lecithin, 10g Udos, 48g Whey

11.30 - 250g Chicken, 35g Brown Basmati Rice, 10g Udos, 10g EPA

2.00 - Same as above

4.00 - 48g Whey, 30g Cashews

6.00 - 45g ProPep (protein count), 30g Cashews

7.30 - Train Hamstrings and calves

8.30 - 72g Whey, 40g Vitargo (36 carbs)

10.30 - Inner Armour Screta GH, 2g HMB

Training

Quads

2 sets rear squats warm up

4 sets front and rear squats superset

3 sets leg extension

3 sets horizontal leg press

Hamstrings and Calfs

3 sets Lying Leg curls

3 sets LLC and Romanian deads supersets

3 sets LLC and reverse leg curl supersets

3 sets Seated calf raise

3 sets Seated calf and standing calf superset

3 sets single leg DB calf raise

3 sets Leg press calf raise

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I'm having a break from the giant set type training this week as I dont feel that this would be beneficial considering the twice a day type of training. Therefore I've broken down the exercises into supersets which are more managable

This week I am still carb rotating but have added in extra fats in the form of Udos oil 40g a day. This should provide me with the extra energy I need for the twice a day training.

Currently Low days look like this

350g Protein, 200g Carbs, 100g fats - 3100 calories

High days like this

350g Protein, 300g Carbs, 100g fats - 3500 calories

Low days are Monday, Tuesday, Thursday, Friday, Sunday

High days are Wednesday

Cheat day/high day is saturday.