Friday was an off day for me. No lifting or cardio, and dinner at Red Lobster didn't do my diet any favors.
Saturday morning is time for fasted lifting though. I decided to take the and Compete separately as the Watermelon/Lemon Drop combo wasn't my favorite. Here is the lineup:
I mixed the Watermelon in 16 oz. of water, one scoop of Lemon Drop Compete in 12 ox. of water and the other in 20 ox. of water to take to the gym with me. After drinking all of this, I ended up peeing a couple times at the gym!
Today was another light weight/high volume leg workout like I did on Wednesday night. Sunday's are my heavy leg day since I take Monday's off. Here is what i did today:
10 minute warmup on treadmill
Leg press: 4 sets of 15 reps
Hack Squat: 4 sets of 15 reps
Unweighted lunges: 25 per leg
Leg Extensions: 4 sets of 20 reps
Seated hamstring curls: 3 sets of 12 reps
Calf machine: 4 sets of 20 reps
Hip abduction/adduction: 3 sets of 25 reps for each
I finished with 4 sets of 25 reps on the Ab-bench. I only used 15 lbs. on that.
was good today and pumps were improved from Wednesday. I was happy with the amount of volume I was able to get in, especially in light of the fact that I had to hold back a little for tomorrow's heavy leg day. Sipping on the Compete during my workout is a nice treat and since I usually workout fasted it seemed like drinking it gave me a nice boost in the gym.
Taste note: Compete tastes way better to me in more water. It is too sweet for me in 12 oz.