Legs and Macros -- Weekly Report

Workout
only working sets

Box Squats (I also use these as warmups using explosive power and speed from the bottom really focusing on the glutes and hams. Also very little rest in between sets) - bar x 5, 135 x 3, 175 x 3, 225 x 3, 275 x 3
Squats - 305 x 5, 310 x 3, 310 x 3
Db Split Squats - BW x 12, BW x 12
Leg Extensions - 120 x 10, 120 x 10 drop 60 x 15
Db Stiff Leg Deads - 80 x 8, 80 x 8, 80 x 8
Leg Curls - 80 x 12, 80 x 12
Reverse Hypers (really focusing on my glutes/hams...holding for a 1-2 squeeze at the top) - 40 x 12, 40 x 12
Calf Raises (in hack squat sled) - 180 x 20, 200 x 15, 200 x 15, 90 x 20

I was FINISHEDDD after this workout. I had 70 lbs dumbbells going for my split squats but my balance was shot so i just decided to focusing on getting my form right and really squeezing at the top which is why i decided to go for just my bodyweight. I tried to mix up power movements in lower rep schemes with higher rep movements where i focused on slow during the eccentric and power/speed through the concentric. I'm also trying to work my hams more since you asked me to bring up my legs size.

Diet
**refeed**

Calories: 2,914, Protein: 222.6g, Carbs: 347.9g, Fats: 70.6g

Weekly Stats 22.5 Weeks Out

Last Week: 171.25 lbs
Weekly weigh in: 170 lbs

- Today is my first refeed i've done since dropping cals last week.
- Need to buy a measuring tape so waist measurement might come tonight
- Strength is there even early in the mornings. Most of my lifts have increased slightly from the week before (whether it be by weight or reps)
- Feeling great. Much more alert compared to my first week back at work. Trying to get MINIMUM 7 hours of sleep a night.