Saturday January 11 2026
@US-pharmacies
Saturday was my first leg day and it definitely did not disappoint, overall i held back some while still making the workout difficult and pushing within reason.
The 50mg of Var sublingual 45 minutes before the workout definitely helped me push through and i felt strong i felt the punp i was completely dialed in.
Also did Tb/bpc combo beforehand with the var and i was feeling good the whole workout.
First movement was hack squat I was kind of shocked because a few months ago my knee would hurt really bad during and the next day. This time however i had minmal knee or joint pain, small enough to where it didn't bother me or prevent the movement in any way. I will admit overall it felt good through the whole range of motion.
The thing that shocked me was how quickly strength went up already, I don't know how i hit 230lbs on hack sqaut but i did for 10, that was me holding back i had atleast 15 reps in me with how i was moving the weight, i also could have easily went heavier. I had to have self control and not push to far to fast.
Leg press has always been one of my strongest leg movements i hit 520lbs for 10. The way i was moving and pushing that weight i could have hit 20 reps or put way more weight on it, again have to be in control and pace myself. This felt excellent as well. The leg press is by far my favorite leg movement just something about pushing the weight and seeing the stack of plates on the press.
I had to get creative i had leg extensions on my agenda... but these young broccoli heads 3 of them decided they needed to all do 5+ sets of leg extensions in a group, oh well i adapt and find the workaround. I ended doing a movement for the first time called a (Cable Kick) for those who have never done it, here is a quick overview.
I will also say compared to a machine the difficulty and pump was absolutely insane! The activation i felt was 1000x better than any extension machine with much less weight.
Attach an ankle cuff to the lowest pulley setting and secure it around your ankle.
Starting Position: Stand facing the machine, holding the frame for support, with feet hip-width apart and a slight bend in your standing knee.
Extend your leg forward, contracting your quad, keeping the knee relatively stable.
Pause at full extension, squeezing your quad.
Slowly return to the starting position in a controlled manner.
Focus: Keep your core tight and torso upright, avoiding leaning or swinging.
The final boss for todays workout and last movement of the night....(Wall Sits) this was absolutely brutal after exhausting my body and legs, to then have to hold my entire body weight up tested me physically and tested my mind and resolve. I got 30 seconds in and started shaking really bad, those last 30 seconds of each set i had to dig deep and not give up, my program says (45-60sec) seconds... but i dont take the easy path i did the full 60 on the first set... the second set i did 61 seconds.. now 1 second above what i was supposed to do might seem insignificant to some... untill i share my mindset with you.
If i can dig deep even for one second longer than what is required of me, then i beat my body i beat my mind.. i went that extra that is required to push my body and push my mind into a new level and push past that barrier and limitation, next time it will be 2secs then 3secs and so on untill i can reach 1:30 seconds then eventually 2 minutes... its all designed to break my mindset and elimination of doubt or i can't, it is only i can and i will i must mindset.
I ate a bit different today just to have a little variety in my day, carbs are lower than what they should be at, i did hit over 300g of protein and kept fats a little higher, i will say my engery in the gym was fucking on point and fantastic after eating that ribeye meal!!
The fajitas i made for dinner also turned out fantastic used lean sirloin steak that i cut up by hand and prepared.
I also found these sparkling water protein drinks which are easier for me to chug down and taste great with 30g of protein cant beat it, they even removed the lactose and have collagen peptides.
Meal 1: Ribeye + Broc + Asparagus + Olive Oil
→ 1,140 kcal | P 95g | F 88g | C 14g
Meal 2: Protein Cereal + Almond Milk
→ 360 kcal | P 34g | F 17.5g | C 52g
Meal 3 (Shake #1): Sparkling Protein
→ 130 kcal | P 30g | F 0g | C 0g
Meal 4 (Shake #2): Sparkling Protein
→ 130 kcal | P 30g | F 0g | C 0g
Meal 5 (Snack): Quest Protein Chips
→ 780 kcal | P 102g | F 27g | C 24g
Meal 6 (Dinner): Top Sirloin + Carb Balance Tortilla
→ 549 kcal | P 74g | F 22g | C 26g
EXACT DAILY TOTALS (ALL MEALS COUNTED)
TOTAL:
3,089 kcal
Protein: 365 g
Fat: 154.5 g
Carbs: 116 g
Fiber 64g
Water Intake 2L
Leg – Saturday
Hack Squat 3x6–10
Set 1 _ Reps _ 10 Weight _90lbs
Set 2 _ Reps _ 10 Weight _180lbs
Set 3 _ Reps _ 10 Weight _230lbs
Dumbbell RDL 3x6–10
Set 1 _Reps _ 10 Weight _ 50lbs
Set 2 _Reps _ 10 Weight _ 55lbs
Set 3 _ Reps _10 Weight _ 60lbs
Leg Press 3x10
Set 1 _Reps - 10 Weight _ 200lbs
Set 2 _ Reps - 10 Weight _ 380lbs
Set 3 _ Reps - 10 Weight _ 520lbs
Cable Leg Kick 3x10 ( leg ext movement)
Set 1 _ Reps _10 Weight _ 40lbs
Set 2 _ Reps _10 Weight _ 50lbs
Set 3 _ Reps _ 10 Weight _ 60lbs
Hamstring Curl 3x12
Set 1 _Reps _ 12 Weight _115lbs
Set 2 _ Reps _ 12 Weight _120lbs
Set 3 _ Reps _ 12 Weight _125lbs
Seated Calf 3x20
Set 1 _Reps _ 20 Weight _ 100lbs
Set 2 _ Reps _20 Weight _ 100lbs
Set 3 _Reps _ 20 Weight _ 120lbs
Wall Sit 2x45–60s
Set 1 _ Time _ 60s
Set 2 _ Time _61s
always appreciate the support 
haha yeah its a problem this younger generation why they have to record everything ? Its fucking lame
I put them wherever I can, haha!
