working out on friday

Friday used to be my rest day because I used to do A LOT on Thrursdays but now I'm changing my plan altogether...it was not delivering the results I wished for so I'm trying something new. Yo cannot expect that by doing always the same things you would get different results, right? So...I'm focusing now oon quality more than quantity....I hope it works.... To begin with I have reduced my courses a lot. I used to do about 10 to 11 per week and now I'm reducing to 4!!! But also training strangth and here#s what I did today:

LUNGES:
Warm-up with the 5 kg. dumbbells - 3 sets, 8 reps per leg
Set 1: 10 kg. x 10 reps
Set 2: 7,5 kg x 10 reps

It was ok, I wasn't struggling but the last reps where not like super-easy, so it's fine :) Maybe I can increase the weights minimally next time...


STIFF-LEGGED DEADLIFTS:
Warm-up: (just the bar) 3 sets x 8 reps
Set 1: 10 kg each side x 9 reps
Set 2: 7,5 kg each side x 12 reps
Set 3: 5 kg each side x 15 reps

I have to really check my form, I'm not sure I'm doing it right.... I'll try to watch more videos, read and ask a trainer at some point because I'm not completely sure I'm doing it right... :S


SQUATS:
Warm-up (just the bar) 4 Sets x 8 reps
Set 1: 5 kg each side x 10 reps
Set 2: 5 kg each side x 12 reps

I was intending to do Pyramid style but after the first set with 5 kg plates, I thought it was easy and reducing it would be just ridiculous so I made the second set with just the same weight.

I could have done so much more! Well...now I know for next time :)

Eating wise...I had a lot, I love high calorie/ high carb days...tho I have to admit i'm a bit nervous of having so much...i'm afraid of putting on weight since I had a surplus...but tomorrow I'll have deficit so I hope it compensates...