To give you guys an idea how my workouts are looking. I’m currently following an workout program of the well know John Meadows, its called Gamma Bomb. The first 6 weeks it’s more focussed on bringing up chest, delts and back and the other 6 weeks legs. Volume and intensity increases through out the weeks.

Since my legs are the weak point in my physique i started with the leg focussed workouts.

An example of yesterdays workout:

LEGS/CALVES
Seated leg curls
5x8x100kg (4 sec negatives)

SSB squat (Wide stance)
Sets of 8 until failure
8x60kg
8x100kg
8x140kg
8x160kg
8x180kg

Pendulum squat (paused)
4x8x50kg

Leg extensions
4x8x110kg (eccentric pressure from training partner at every rep)

Stiff legged db deadlifts
4x10x65kg

Standing calf raises
6x15x45kg