LN
Leo Nguyen
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weekly cadence
Day 1 · Lower Body A
Squat pattern · posterior chain
| Back Squat | 4 × 5 | @ RPE 7 | 180s |
| Romanian Deadlift | 3 × 8 | 70 kg | 120s |
| Bulgarian Split Squat | 3 × 10 / side | 2 × 16 kg | 90s |
| Standing Calf Raise | 4 × 12 | 60 kg | 60s |
| Hanging Knee Raise | 3 × 12 | BW | 60s |
Day 2 · Upper Push
Horizontal press · shoulders
| Bench Press | 4 × 6 | @ RPE 8 | 180s |
| Incline DB Press | 3 × 10 | 2 × 22 kg | 90s |
| Seated Lateral Raise | 3 × 15 | 2 × 7 kg | 60s |
| Cable Triceps Push | 3 × 12 | 25 kg | 60s |
Body weight
88.5 kg → 88.5 kg
Personal records
- Back squat132.5 kg
- Bench press92.5 kg
- Deadlift160 kg
- 5 km run24:18
Nutrition targets
- Calories2140 / 2400
- Protein (g)148 / 160
- Steps9200 / 10000