[Angelo Rochel]

This good?

[Angelo Rochel]

Leg day B
Lying leg curls 2 sets 155
Pendulum squats 100 2 sets
Leg extensions 225 2 sets
Seated leg curls 190 2 sets
DB split squats 2 sets
Adductor 305 2 sets

Leg day A
Lying leg curls 155 2 sets
Leg press 215 2 sets/ single leg 155
Leg extensions 220 2 sets
DB RDL 110 2 sets
DB split squats 2 sets
Adductor 305 2 sets

[Angelo Rochel]

And I haven’t had a deload, which I’m not familiar with either

[Angelo Rochel]

Sorry about that. I currently do cardio in the morning for 20 min ( I upped it from 15 min 2 weeks ago) and average around 12k steps a day. My workouts and recovery have been good, no problems, weight isn’t decresing too much.

[Angelo Rochel]

Current calories are 3600
495 c
225 p
80 f

I just decreased my calories about 3 weeks ago and since then lost about 4 lbs, but I’ve been staying around 189 for the past week and a half.

[Angelo Rochel]

When I squat or do any leg press movements, my ankle bothers me so I’m aiming for a shoe that’s heel elevated unless a more flat footed shoe is better for this

[Angelo Rochel]

Is there a range of steps I should be aiming for daily? Like I said before I average close to 12k should I try to get to 15-16k?

[Angelo Rochel]

I was bulking eating 4300 then I transitioned to cutting. So I dropped to 4000 on working days and 3700 on rest days then I stalled a couple weeks ago and dropped to 3850 for working days and 3650 rest days.

[Angelo Rochel]

And dropping my carbs, I’m assuming that would drop my caloric intake as well correct?

[Angelo Rochel]

I haven’t seen much change in the mirror. I weigh myself every morning after wake and using the bathroom. The past month I’ve been averaging close to 12k steps a day. I ride my peloton bike and try to be in the range of 110-120 bpm.

[Angelo Rochel]

Should I do them before or after I do legs?

[Angelo Rochel]

Totally agree with Clare here. No need to change anything if it’s a one off. Out of interest, how come the last time you did leg press was mid March? Is it not something you consistently do in your training?

When I did legs, the leg press was taken so I had to improvise.

[Angelo Rochel]

Also, for the rest of my leg day, I was able to hit the same or more reps than last time.

[Angelo Rochel]

And how much should I drop it?

[Angelo Rochel]

I live in the US, Chicago. I’m natural. My work is pretty active and my workout routine is push pull rest legs rest. My diets pretty consistent. 234 p, 572 c, 89 f.