Day 37 : All about Legs

Meal Plan:

8am : Thermogenics+Protein Shake+3 eggs+Bowl of Oat
11am: Protein Shake
12pm: Roasted Chicken+mix Vege
4pm : Chicken Sandwich
8pm : Thermogenics+Chili Tuna
12pm: Protein Shake
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PT Menu: Legs

1) Circle of Pain = 15 rounds
2) Smith Machines Squat = 3x15
3) Half-man squat (ass to grass) = Drop-set 3x15
4) Lunges = 3 rounds
5) Super-sets 1
- legs extension+decline crunches = 3x15
6) Duck-walk+jump squats = 3 rounds
7) Super-sets 2
- Leg Curl+reverse decline crunch = 3x15
8) Stairs of Death = 3 set
9) Calf Raise up & down = 3x25
10)Crunches Med Ball&Oblique Twist = 1 set

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Overview:

Today's PT is all about legs.i wrote this before and this is my 2nd solely dedicate workout for legs.People use to focus on to have nice arm,should and chest.but they forget if they workout their legs.It will help produce growth hormone to our body.This hormone is extremely helpful to build our body.

After effect can be feel after 2-3 hours later.hahahah and i cant even walk-down the stairs right after the workout.My legs is shaking all over.last night even in office , i spent most of my time just sit in my workstations.ermmmm maybe i should dedicate 1 day a week to do the legs total workout because its really painful.its make me look like handicap even to get into my car.plus im manual in person.so its really hard to press the clutch and accelerate at the same time.huhuhuhu no pain no gain aite!!!