8/10/18 Morning Weight: 96.2kg Diet 7:45AM: 4x slices white bread, 40g ham, 2x slices light cheese 11:00AM: 260g chicken breast, 150g cooked basmati rice 11:30AM: 50g Sour Skittles 1:15PM: 1 scoop VMI KXR 4:00PM: 200g Coles diced beef topside, 350g white potatoes, onion, mushrooms 7:00PM: TBA, 1x multivitamin, 5g fish oil, 5g Creatine Macros (up until 7PM) Calories: 2048 Protein: 172g Carbs: 236g Fat: 43g Workout Energy Level: High Routine: Legs Duration: 1 hour 35 mins BB Squat: 10x20kg, 8x60kg, 6x80kg, 3x100kg, 2x120kg, 1x135kg, 5x150kg, 5x150kg, 5x150kg, 5x130kg (belt-less), 5x130kg (belt-less) Seated Leg Curl: 10x36kg, 6x50kg, 6x63kg, 6x63kg, 6x63kg, 6x63kg Seated Leg Extension: 10x63kg, 6x77kg, 6x90kg, 6x90kg, 6x90kg, 6x90kg Standing Calf Raise: 10x40kg, 6x80kg, 3x120kg, 6x140kg, 6x140kg, 6x140kg, 6x140kg Summary Had a very lazy weekend, basically did fuck all but eat haha. Went out Friday night had a lot of beers but only really ate a kebab and chips when I got home. Weighed myself Saturday morning and was like 94.4kg. Obviously ate quite a bit on Saturday/Sunday, nothing too crazy but weighed in heavy this morning. I don't mind it though, doing legs on Monday with a bit of extra food in me just makes it an even better workout. So decided to take the next step up with 150kg squats, done 5x3 then 4x4 so felt like 3x5 would be the next step. It's one less rep than 4x4 but still that extra rep each set makes all the difference, I was pretty buggered after each set and was not confident going into that last set haha. Managed to get it and form was pretty solid, some iffy reps but overall very happy. Feels good to be making progress while still losing fat slowly, but like I said coming into these heavy squat days weighing in the heaviest of the week is good and definitely going to keep doing heavy squats on Mondays. Not sure what my next step will be now, not sure how much longer I will be able to progress as I continue to slowly lose weight but I want to keep going as long as I can. Thinking 5x3x155kg next week. Anyway after the heavy sets I was unsure whether to just leave it at that or do some back down sets as well. Wasn't really in the mood for pause reps so I figured why not do some belt-less sets for a change with 130kg which is what I usually do pause rep sets with - with a belt. Gotta say these were tougher than I expected, not using a belt makes a big difference haha. Just found it a lot harder to keep upright and one rep was pretty shitty where I found myself leaning way forward. But I readjusted and managed to get the 2x5 I was aiming for. Seated leg curls were good but tough, probably won't up the weight next week and just try and work on getting the sets/reps feeling a bit better. Felt like my ass might of been coming up a bit on the last couple reps of each set. Leg extensions were good, not as strong as last week when I did them first up on my second leg day but the 4x6x90kg felt pretty comfortable so will give 95kg a go next time. Did some heavy calf raises too, got through the workout pretty quickly felt like rest times were a bit shorter which is good. Not sure what's for dinner, don't really have anything prepped for it and feeling pretty hungry to be honest. We'll see what happens. Sucks I work with a bloke that brings Skittles to work pretty much every day and I seem to be the only one that eats them haha. Gotta have more self control, but they're my favourite!