Day 10
good day, had to work the AM shift and we were PACKED because of veterans day and a lot of gov't and school people had the day off... was planning on slippin into the gym after an easy day at work but was damn exhausted. took me almost 4 hours to get into the gym haha
Day 10 Workout
Warm Up - 1/8mile walk, 1/4mile jog, 10 minutes stretching
Barbell Lunges
135x8, 135x8, 185x8, 185x8, 225x5 (started cramping up
)
Leg Extensions/Curls
3 sets each, my legs were cramping, which sucksssss it killed my workout
20 minutes stretching with bands
Cardio: (1 lap = 1/9th mile)
1 lap walk, 1 lap jog, 1 lap run --- 3 rotations, 1 mile
8 40yard sprints
Notes for the workout:
felt good, warm up properly, then cramps... felt almost like my muscles were pulled, weird feeling i've gotten before from doing legs
pretty lame that my workout was cut short, but after stretching, i decided to kill cardio!
Day 10 Diet:
9:00
3 HGHup
10:00
3 eggs + 1 eggwhite
(2) 2oz fat free ham steaks
12:30-3:00
2 cups skim milk
2 scoops strawberry myofusion
4:00
2 slices wheat bread
3oz fatfree chicken lunch meat
2oz fat free ham steak
1 tbsp hellmans fat free mayo
5:45
2 cups weight watchers low-fat turkey chowder with rice
7:15
1.5 scoops superpump250
7:30-8:30
1 serving SIZEON V2 PRECONTEST
11:30
2 eggs + 6 eggwhites
1.5oz ham + onions/mushrooms/spinach
1oz fat free cheese
BALLIN omelette, nom nom nom
12:00
3 HGHup
Othere Supps:
labrada elasti-joint
3g of vitamin c
5000 iu vitamin d3
max greens powder
* Sleep - Time and Quality
---- slept good and bad last night... kept waking up coughin and once to go to the bathroom. Was up late working out the kinks for fridays plans, and woke up super early to get everything ready for my surprise for the girl. probably close to 4 hours of total sleep time and i'm dragggggggin now bc of it.
* Mental Alertness/Focus
--- good, good for both work and the gym
* Energy
--- no increase in energy to note
* Motivation
--- not much, but was tired from work
* Mood/Aggression
--- normal aggression, mood elevated for a solid money making shift
* Stress
--- down for the day, no school... no time constraints, just work and gym
* Libido
--- normal
* Joints
--- normal
* Endurance
--- awesome, felt great running, and i normally suckkkk at running
* Strength
--- above average, 225 barbell lunges were heavy and they felt easy
* Quality of Training
--- very high, had excellent workout even tho the muscles were cramping up
* Pump and Vascularity
--- veins in my quads were sick
* Muscle Hardness/Density
--- looking full
* Body Composition and Look
--- better every day
* Appetite
--- normal, slightly increased...
* Overall Sense of Feeling
--- feeling very good
Good day yesterday... diet and everything was spot on. Just need to make sure I get my butt to sleep tonight. We were busy again today at work, and its throwin me off bc i come out of work pretty tired instead of ready to knock out school and training.