Happy Friday the 13th!
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^Pandora knows what's up. Keeping me headbanging all day long!
~UPDATE:
-Did my 60m LISS on an empty stomach this morning, as usual. Unknown distance, unknown heart rate. Outside on the gravel driveway.
-Weighed in at 200lbs, so I'm up 2lbs since yesterday. Chalking it up to day-to-day fluctuation. Again, about what you'd expect on a recomp if your calories are dialed in.
05/13/16 - Friday - Legs/Shoulders
*Pre-Workout Cardio - 15m LISS on Elliptical (Heart Rate was 121-128bpm, about 60-65% of Maximum Heart Rate)
*Barbell Squat - 1
(Target: Quadriceps)
1x10x45lbs (Bar)
1x10x135lbs
1x10x185lbs
4x10x225lbs (Put on belt for 2nd/3rd/4th set)
*Lever Kneeling Leg Curl (plate loaded) - 2
(Target: Hamstrings)
3x8x45lbs
*Lever Standing Calf Raise - 3
(Target: Gastrocnemius)
3x10x200lbs
*Smith Seated Calf Raise - 4
(Target: Soleus)
3x20x50lbs
{Didn't really feel these too much, springs at the bottom don't let the bar fully rest on my legs so it was like partial reps}
*Barbell Shoulder Press - 5
(Target: Deltoid, Anterior)
1x10x45lbs (Bar)
5x10x95lbs
*Lever Lateral Raise (plate loaded) - 6
(Target: Deltoid, Lateral)
1x8x25lbs
1x6x25lbs
1x8x25lbs
*Lever Seated Reverse Fly (overhand grip) - 7
(Target: Deltoid, Posterior)
3x8x100lbs
*Dumbbell Front Lateral Raise - 8
(Target: Supraspinatus)
3x8x10lbs
{Not sure if I'm doing these correctly, didn't really feel them.}
*Post-Workout Cardio - 30m LISS on Elliptical (Heart Rate was 136-150bpm, about 70-80% of Maximum Heart Rate)
~Summary:
**Total Exercises: 8
**Total Sets: 31
**Total Reps: 314
~Notes:
-Again, no training partner. So this was all solo. Without a spotter, I don't like squatting too heavy or shoulder pressing too heavy, thus the lower weight and higher volume.
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My phone isn't the greatest, so getting photos of quality is difficult. But this was taken after my workout when I finally got home, and I'd lost most of my pump obviously, but the veins were still popping a bit. Not as sick as when I was lifting though.