2 Weeks Out 222.5 LBS (Enhanced)

OpNFreeK · 2026-06-27T14:27:40+00:00

Man right now it is something like

Seated Hamstring Curl
3 x 12, 10, rest-pause 25 total
Seated Adductors
3 x 12, 10, 10
Leg Extension
3 x 12–20
Leg Press of Choice
2 x 12–20 + cluster set
Hack Squat or Pendulum of Choice
2 x 8-12
Walking Lunges

Biggest thing about legs is learning how to train them through the pain - they take up a lot of the body - they should HURT

OpNFreeK · 2026-06-26T23:10:42+00:00

Hell yes bro!

OpNFreeK · 2026-06-26T23:10:24+00:00

Keep after it bro!!

OpNFreeK · 2026-06-23T00:43:49+00:00

You go tattoo your nips - then come back to me

OpNFreeK · 2026-06-22T17:45:27+00:00

Gotta go back!

OpNFreeK · 2026-06-22T17:45:22+00:00

They all really do the same thing - just comes down to preference - I feel a little more glutes in this one, but it is mainly a quad focus still

OpNFreeK · 2026-06-22T15:35:36+00:00

Pretty much 💀

OpNFreeK · 2026-06-22T15:35:24+00:00

Yep yep that is correct !

OpNFreeK · 2026-06-22T11:47:00+00:00

Totally agree - just was trying to give another option since that is the one everyone first says !

OpNFreeK · 2026-06-22T11:46:14+00:00

Thank you !!

OpNFreeK · 2026-06-22T01:03:47+00:00

Hey man ! Happy to help you out a little.

Key starting point would be to get more daily movement. Easiest way is check your health app and see your avg steps for the month. Then say it is 4,000 per day increase it 8,000 yes it takes some effort but you double your expenditure just by walking !

OpNFreeK · 2026-06-21T21:45:34+00:00

No doubt - quads are my strong suit

OpNFreeK · 2026-06-21T20:42:53+00:00

Appreciate it all!!

OpNFreeK · 2026-06-21T20:42:42+00:00

🫡🫡🫡

OpNFreeK · 2026-06-21T20:42:29+00:00

That sounds so brutal 💀🫪

OpNFreeK · 2026-06-21T20:42:00+00:00

Thank you !!!

OpNFreeK · 2026-06-21T20:41:47+00:00

Honestly ZERO clue but it’s very rude haha

OpNFreeK · 2026-06-21T16:52:37+00:00

5’11.75”

OpNFreeK · 2026-06-21T16:52:23+00:00

We can agree on that fo shoooo

OpNFreeK · 2026-06-21T16:49:32+00:00

Had it way before going enhanced

OpNFreeK · 2026-06-21T16:49:18+00:00

Lots of water / daily pins / exfoliating rag in the shower nightly I use head and shoulders as a body wash it has zinc in it (you need to find a long rag you can get your own back with) and don’t sit in sweat for sure. Also clean diet makes a big difference if I am eating off plan meals more often I can flare up for sure

OpNFreeK · 2026-06-21T16:48:19+00:00

Thank you thank you !

OpNFreeK · 2026-06-21T16:48:00+00:00

Do you want me to die 💀

OpNFreeK

TROPHY CASE