Given that I was sick for almost 4 weeks, competed in between that, and managed to come out of it alive; I felt my body was physically behind. I even hit an all time low of 126. No Bueno.
After competing, 4-6 weeks of bodybuilding is always the plan. Take time off mentally. Follow an old bodybuilding training template Julia graciously sent me last year. Build muscle. Stay healthy.
Leg curls4x10, last set add 15-20 partials
Squats4x10, regular/strongest stance
Narrow stance leg press3x12, rest pause EACH set 1x , so do 12 reps, rack and rest for 10-12 seconds, then do more reps til pumped. First 12 reps should be tough, so may only get 6-10 on the rest pause.
Leg extensions3x8 with a 3 second eccentric, then kick up hard
DB Stiff legged deads4x10
superset with
Pulsed lunges 4x15 each leg. Split squat stance, continuous up and down.
[youtube=https://www.youtube.com/watch?v=d08buuQQgrw]