Chicken leg’s lifting Diary

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Hey guys, I am just gonna post various lifting updates in here every so often so I can get some critique and some advice on how to improve if y’all see a place where I can.

I’m not a power lifter and I’ve never been a fan of 1rm’s so I’ll put some of my best lifts here:
Bench: 275 x 5
DB Bench (30° incline): 120’s x 8
Leg press (some gym80 one): 9 plates for 8
Deadlift: 405 @ 145 bw when I was 18
DB Lateral raises: 55’s x 7

Most of those were hit last year when I was on cycle, I have been off gear for about a year now but will soon start back up, just had a lot of moving around and life changes.

Gear history:
SARM cycle 1: Ostarine for 8 weeks (don’t remember dosage) May 2020- July 2020
SARM cycle 2: Ligandrol & MK-677 (don’t remember dosages) November 2020 - December 2020
Cycle 1: 500mg Test E for 9 weeks (cut off early because I had a weird heart beat one night and it freaked me out) May 2022 - July 2022

PCT’d after all properly and took HCG on my Test cycle

I’ve done Push Pull Legs for probably 6 of my 7 years of lifting. Over this last year I’ve tried to incorporate one arm day at least every 2 PPL cycles since my arms are lacking compared to chest / back.

I’m currently doing the style of lifting where I do 2-3 sets per movement, where the last set is to complete failure and the first 1-2 are within 1-2 reps of failure. I try to rest a decent amount between sets so I can give it my all.

Not sure what all else to put in here. I’ll try to update it every so often when something noteworthy happens. If there is anything I can share that y’all would find interesting or could provide advice on let me know.
 
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Oh and the reason my name is chicken legs is because when I was 18 a retard T boned me while I was riding a jet ski with his own jet ski and nearly killed me, luckily I just took the few hundred pound impact in my right knee and it miraculously diverted the nose of his ride behind me. Because of that I can’t do some traditional leg movements and I couldn’t really do legs until about a year ago (I’m now 23)
 
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Did legs today, the last year I’ve started hitting legs really hard and I’ve been having issues where I’ve been having to leave when I’m about halfway done with my workout because my stomach just kills me. The times I’ve tried to push through it I’ve ended up going and throwing up for a good 45 mins. Tried cutting pre, changing dietary shit etc, nothing worked really. My stomach also usually doesn’t trouble much with anything, I can take down large amounts of extremely hot food or drink straight vodka and that’s never been an issue (don’t do the vodka part anymore lol) so I’m not sure what’s it is about legs that fucks it. Today I worked out at 7pm, instead of right after breakfast so I had way more food in my system. And this was one of maybe 10 leg days this past year I’ve been able to complete without my stomach bitching out. Here is what my workout looked like:


6/30/23
Hack squat

Warm up 2 and 4 plates
5x10
6x6
5x5

Leg extensions
286 x 13
286 x 9 drop set to 242 x 4
198x 10 -> 4 after 10 second rest

Leg curls - chose this as my only hamstring movement because I want to avoid hip hinge movements to keep my back at 100%

66x16
88x12
88x11
77x12
66x12

Seated Calf raises
2x16
2x12
2x12 -> 6 more after 15s pause

If anyone has any tips on what I can do better please let me know.
 

Jenn_is_Jenning

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I am confused, for hack squats did you do 5 sets of 10 6 sets of 6 and 5 sets of 5? Like 16 sets?
 

Jenn_is_Jenning

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each lines a set, plates per side and reps i think
i always say "6pps x 6" or something. easier to understand

So he did 5 plates per side x 10
6 plates per side x 6
5 plates per side x 5?

That still seems kinda weird, lol
 
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I am confused, for hack squats did you do 5 sets of 10 6 sets of 6 and 5 sets of 5? Like 16 sets?
My bad I just copied and pasted it from my notes where I track my workouts. I see now that’s it’s definitely not intuitive haha. The first number is usually the weight, in this case it was 5 plates for 10 reps on the first set, I also use a single bar loaded hack squat so it’s not the same as having 5 plates on each side
 

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My bad I just copied and pasted it from my notes where I track my workouts. I see now that’s it’s definitely not intuitive haha. The first number is usually the weight, in this case it was 5 plates for 10 reps on the first set, I also use a single bar loaded hack squat so it’s not the same as having 5 plates on each side
No worries, thanks for clearing it up.

My mind was pretty blown by the thought of someone doing 6 plates per side on the hack squat, lol.
 

PZT

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My bad I just copied and pasted it from my notes where I track my workouts. I see now that’s it’s definitely not intuitive haha. The first number is usually the weight, in this case it was 5 plates for 10 reps on the first set, I also use a single bar loaded hack squat so it’s not the same as having 5 plates on each side
Bad start brother, never change for a woman
 
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7/3/23
Back & Bi’s

Weight x Reps
note: if I say 2.25 that means 2 plates and a 25, anything after the decimal is weight on top of the 45’s

Gym80 lat pull-down machine
240x10
250x10
230x11

Single arm cable row
200x14
240x12
220x12

Cable pullovers
190x16
220x15
230x7

Cable rear delt flies
50x8
40x12
40x12

DB hammer curls
50x12
50x10
40x8

Cable curls
90x10
120x9
90x12

Machine Preacher curls
90x8
80x8

Did a shit load of stuff on cables since my gym was packed with the high schoolers and there was nothing open on the DB rack for awhile.

Still haven’t fully acclimated to hitting back at my new gym, any critiques are appreciated
 

PZT

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7/3/23
Back & Bi’s

Weight x Reps
note: if I say 2.25 that means 2 plates and a 25, anything after the decimal is weight on top of the 45’s

Gym80 lat pull-down machine
240x10
250x10
230x11

Single arm cable row
200x14
240x12
220x12

Cable pullovers
190x16
220x15
230x7

Cable rear delt flies
50x8
40x12
40x12

DB hammer curls
50x12
50x10
40x8

Cable curls
90x10
120x9
90x12

Machine Preacher curls
90x8
80x8

Did a shit load of stuff on cables since my gym was packed with the high schoolers and there was nothing open on the DB rack for awhile.

Still haven’t fully acclimated to hitting back at my new gym, any critiques are appreciated
Those kids wanted to move to the cables but so asshole was hoggin them lol.
 

PZT

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Fuck them kids 😂 all they’re worried about is their tripods recording them and their half assed sets
Before school let out, I started going to new gym that all the local
High school kids were going to. You literally could not get in the main cables. Was like 2 months before I ever did cable flies lol
 
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