u/SimonKay96

Hi there, I have a question regarding my lower day programming. I have two versions but basically it follows the below structure (only working sets entered):

1. Squat pattern/leg press - 3 sets

2. Hip hinge/hip thrust - 3 sets

3. Unilateral (bulgarian, reverse lunges, split squats etc) - 2 sets

4. Leg extensions - 2-3 sets

5. Leg curls/45° hyperextensions (glute focus) - 2 sets

6. Abductor - 2-3 sets

7. Calves - 3 sets

Does it look ok? Too much? Not enough? Honestly it felt great and I made some solid progres but I've been also starting experiencing some knee pains, some hip pains etc. I tend to do it 1.5/week on average (as I'm doing 3-day U/L split).

Natural lifter, advanced

Hi there, I have a question regarding my lower day programming. I have two versions but basically it follows the below structure (only working sets entered):

1. Squat pattern/leg press - 3 sets

2. Hip hinge/hip thrust - 3 sets

3. Unilateral (bulgarian, reverse lunges, split squats etc) - 2 sets

4. Leg extensions - 2-3 sets

5. Leg curls/45° hyperextensions (glute focus) - 2 sets

6. Abductor - 2-3 sets

7. Calves - 3 sets

Does it look ok? Too much? Not enough? Honestly it felt great and I made some solid progres but I've been also started experiencing some knee pains, some hip pains etc. I tend to do it 1.5/week on average (as I'm doing 3-day U/L split).

Natural lifter, advanced

First of all, I don't want to stir any unrespectful debate. It's such a tragedy that Adam was killed being as young as he was as he had whole life ahead of him.

However I wanted to ask, objectively, how good he was? Obviously a lot of people claim he could be the next superstar. I was born just 4yrs before his death so obviously don't remember him in action. Looking at his results in Busch Series it definitely didn't look good but I know stats are not everything. So I wanted to ask - how good was he really?

Hi there, I have a question regarding eating out on vacations - how are you dealing with this? I'm always going on vacations where I have buffet-like breakfast but then I just eat out in restaurants. Obviously the goal #1 is to enjoy yourself during trips (I usually combine it with deload) but I want to preserve muscle and so I'd like to hit my protein. How the hell can I do it? In order to get to around 2g of protein per kg of bodyweight I need to hit around 150g of protein per day. It's not as easy as it seems. Sure, of course you should to for some meat or fish etc but in restaurants quite oftentimes the portions aren't that big in terms of protein sources.

How are you dealing with this?