bigsahm21

Hello all.

I've been gone from this board for quite a while but decided to come on back. I'm going on a 4-day a week, Upper/Lower split.

Here are my goals:
- Increase hip/lower back/hammy flexibility and mobility so I can feel more comfortable doing heavy squats and deadlift movements.
- Eat as clean as possible
- Slowly fill out; not really "bulking" but I'm just trying to eat right and slowly increase my cals.
- Balance my body out! Certain push movements are much stronger than my pull movements.

I'm going to keep my lower body workout the same throughout the week, but I might change my upper body workouts into an A/B workout. We'll see.

Cardio 3/4 times a week; some HIIT, some intervals, hill cycles, steady state, etc.

Anyways, today's workout:

Split Squats (done elevated on blocks so I can dip my knee way down and hit my glutes):

4 x 8 @ 45 LB barbell

Single Leg RDL (with DB):

1 x 8 @ 55 Lb
2 x 6 @ 60 Lb
1 x 8 @ 55 lb

Leg Press
1 x 10 @ 3 plates
1 x 8 @ 3 plates + 25 lbs
2 x 6 @ 4 plates

Stiff Leg DL (with BB):
1 x 10 @ 135
3 x 8 @ 155

Super-set with Calf raises (don't remember weights/reps I did).

+ abs, core stabilization, glute stuff.

Total gym time: 1 hr (with dynamic warm-up and static stretching afterwards).

Workout notes: a little easy, just wanted to ease into it, will really get after it next leg workout this weekend.