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Today's High intensity leg session, I can't Wait.
10 min Cardio Warm Up
Stretching:
Lower Back Stretch: 1 set of 6 reps, each side
Hamstring stretch (keeping legs straight): 1 set of 6 reps
Glute stretch: 1 set of 6 reps
Lifting:
Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)
Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Moderate Stance. Squat below parallel.
Hamstring Curl:1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Have partner lift weight to exhaust negative.
Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)
Perform rest-pause sets to push beyond failure.
Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
Perform full extension and control when training calves
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3011 kcal
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Fat: 81.52g | Prot: 270.08g | Carbs: 310.22g.
Breakfast: Egg (Whole), Pepperidge Farm 100% Natural Whole Wheat Bread. Lunch: Cucumber (with Peel), Tyson Foods 99% Fat Free Boneless Skinless Chicken Breasts, Fiber One 90 Calorie Chewy Bars - Chocolate Peanut Butter, Taste of Inspirations Nonfat Greek Yogurt - Blueberry, Fiber One fruit snacks (mixed berry). Dinner: Dry Roasted Unsalted Almonds, Dymatize Nutrition Elite Fusion 7, Egg, Bob's Red Mill Quick Cooking Rolled Oats, Pepperidge Farm 100% Natural Whole Wheat Bread. Snacks/Other: Bananas, Now Foods Dextrose Powder, MET-Rx BCAA 5000, Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Chocolate. more...
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3080 kcal
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Exercise:
Weight Training (moderate) - 1 hour and 30 minutes, Walking (exercise) - 3.5/mph - 10 minutes, Resting - 6 hours, Sleeping - 7 hours and 50 minutes, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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