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What a difference a day makes. Tuesday rolling was a breeze no knots then Wednesday was so bad I felt like throwing up. That extra 5# on the leg curl warm-ups killed me woke up with sore Hams and that hardly ever happens.
Wednesday:
Biceps/ Hams
5 Min StepMill warm-up
Seated leg curl 45x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 30x30 warm-up (10 lower, 10 upper, 10 full),
40x12x3
SL Deads 50x16x3
Lying Crunch machine 20x4
Rolling
Kneeling curls 30x16x3
Standing WG cable Bi’s 15x16x3
Lying leg curls 40x16, 55x16x2
Exciting new plan; since Rake has to go to work without me 4 days a week I'm heading back to the gym for cardio. Today was my first day. Getting in a 'Zumba' class and 'Hot Hula' too! super excited.
2 Whole Eggs
Flax, glutamine, vitamins,
2 Scoops Gold Standard Whey shake
4 oz Tilapia , coconut oil
4 oz Chicken breast sauteed w/ bell peppers, onions
Hand full Raw Almonds
Med salad, Bleu Cheese dressing
1 Scoop Lemon Casein shake
3+ liters water, Apple cider vinegar w/ lemon juice
1 tsp honey, cayenne
For the past couple months almost all 3 meals were Tilapia, I have sautéed Shrimp and spinach on Sundays sometimes add a touch of bacon.
2 Whole Eggs
Flax, glutamine, vitamins,
2 Scoops Gold Standard Whey shake
4 oz Tilapia , coconut oil
4 oz Chicken breast sauteed w/ bell peppers, onions
Hand full Raw Almonds
Med salad, Bleu Cheese dressing
1 Scoop Lemon Casein shake
3+ liters water, Apple cider vinegar w/ lemon juice
1 tsp honey, cayenne
For the past couple months almost all 3 meals were Tilapia, I have sautéed Shrimp and spinach on Sundays sometimes add a touch of bacon.
High protein, low carb and high fat. This should get you lean and ripped. Stay strong.
2 Whole Eggs
Flax, glutamine, vitamins,
2 Scoops Gold Standard Whey shake
4 oz Tilapia , coconut oil
4 oz Chicken breast sauteed w/ bell peppers, onions
Hand full Raw Almonds
Med salad, Bleu Cheese dressing
1 Scoop Lemon Casein shake
3+ liters water, Apple cider vinegar w/ lemon juice
1 tsp honey, cayenne
For the past couple months almost all 3 meals were Tilapia, I have sautéed Shrimp and spinach on Sundays sometimes add a touch of bacon.
Her diet is consistent and very well managed. And from the pics I've seen looks freakin delicious. Opposite of mine bland and horrible tasting. I really hate fish and chicken. Lol
Her diet is consistent and very well managed. And from the pics I've seen looks freakin delicious. Opposite of mine bland and horrible tasting. I really hate fish and chicken. Lol
Sent from my SM-S975L using Tapatalk
We use a lot of spices, jarred minced garlic, chili powder, cayenne pepper, lemon pepper and my favorite 'Tony Chachere's Creole seasoning'
Friday:
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Seated Tri machine 70x16x3
Hack 0x8 to stops+8 lower-p+8 upper-p 2 sets, 45 last set
Lying crunch bench 20x3
Roller Work
Single leg extensions 40x16x3
Standing DB kick-backs 10x16x3
Seated Press 100x16x3
Looks like I will be having scheduled weekends off the gym. Weekend work has been much more demanding than I expected. Today was an unscheduled day off so I have to make that up somewhere. Eating schedule has been challenging also, so we just take a big bag of shrimp with us on Saturday and it's pretty good with some horseradish sauce.
Weight is flexuating 3 lbs. and I can't wait to be at the lower end on a consistent basis.
Looks like I will be having scheduled weekends off the gym. Weekend work has been much more demanding than I expected. Today was an unscheduled day off so I have to make that up somewhere. Eating schedule has been challenging also, so we just take a big bag of shrimp with us on Saturday and it's pretty good with some horseradish sauce.
Weight is flexuating 3 lbs. and I can't wait to be at the lower end on a consistent basis.
Changing schedules. Can be very challenging. I'm living it as well so I will be following along to see how you cope cause I'm not doing well with it. Lol
Changing schedules. Can be very challenging. I'm living it as well so I will be following along to see how you cope cause I'm not doing well with it. Lol
Sent from my SM-S975L using Tapatalk
I don't do well with change either. Structure Structure Structure. Ill be following to see how you both do
Two good workouts for me. Today the first Biceps really got me winded. We worked at a very quick pace today and my form broke down on the second set of single leg curls. Stepped back and got it together for the third. Figured out what we are eating this weekend and had time for meal prep today so we should be good for the week. Rake is starting to bulk so this always makes it harder for me to eat as lean as we do during the summer. I'm already noticing the addition of carbs so I will have to watch it very closely.
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