Originally Posted by
gusto77
AM
30 min fasting cardio
PM
Secondary legs with hamstring and outer thigh sweep focus today. My back started tightening up almost immediately even on the warm-up sets. So I kept the weights relatively light but kept the tempo fast and had a really awesome work out. Was basically a good cardio session too... Drenched in sweat LOL. This North Carolina heat/ humidity is killing me.... felt like I got dehydrated just walking from my office to my truck and from my truck to the gym.
5 min tread mill warm up/ Foam roll/ air squats/ stretch
2 warm up rounds
Seated leg curls GS
90 x 10
100 x 10
100 x 10
100 x 10
SL deads GS
185 x 8
185 x 8
185 x 8
185 x 8
SM lunges GS
135 x 8
135 x 8
135 x 8
135 x 8
SM squats GS
135 x 6
135 x 6
135 x 6
135 x 6
Lying leg curls x 6/ Narrow frog stance matrix leg press (was able to mimic a hack sissy squat on these and they felt really good)
1 x warm up
100 x 10/ 140 x 10
100 x 10/ 140 x 10
120 x 10/ 160 x 10
130 x 10/ 160 x 10
Narrow stance hack squats (heels together/ went very light and slow on these and concentrated on feeling the stretch and contraction on each rep and did a 10 second contraction at the end of each set/ foam rolled ITB & V lateralis between each set)
1 pps x 10 x 3
Matrix calf ext.
1 x warm up
300 x 12
415 x 9
415 x 8-----> 300 x 9
Foam roll/ stretch
Meal 1: 3 eggs with 7 oz beef burger and cheese, 1 1/2 cups kashi cereal with reduced sugar almond milk
Meal 2: 12 oz chicken and 1 1/2 cups rice with low carb BBQ sauce and buffalo ranch, 1 tbs coconut oil
Meal 3: 14 oz beef burger with 1 1/2 cups rice, cheese, low carb BBQ sauce, and buffalo ranch
Meal 4: Mass cake
2 scoops NO Xplode
2 scoops intra MD
Meal 5: 12 oz chicken, veggies, 1 pack peanut m&ms, and 1 tbs coconut oil
Will probably do another very light snack since my fifth meal was so early in the evening. Maybe just a 25 g protein shake with no added carbs.