Wed 17 June 2015: LEGS B
Warmup: Reverse Leg extensions on bench, crab walks (Red band)
Back Squats: (Form critique)
5 (50kg), 8 (50kg), 8 (50kg)
Back Squats: (Max effort)
5 (70kg), 3 (70kg), 1 (70kg), 5 (65), 5 (65)
Back Squats: (Endurance)
10 (40kg), 10 (40kg), 22 (30kg)
Lunges:
10 Steps (50kg), 10 Steps (50kg), 10 Steps (40kg)
Single Leg Standing Hamstring Curls (Machine):
8 (12.5kg), 8 (12.5kg), 7 (12.5kg) (all paused)
Squat til I drop! well i literally did the roll of shame a few times but I guess that was the point of today. 'Train to failure'.
Legs are still so pumped!
Oh my legs are feeling sore as. But I foam rolled and stretched them lots so hopefully won't be hobbling tomorrow lol.
So how is my diet looking lately you may ask. well it goes a little like this (don't forget its winter in Aus, bloody cold!)
Breakfast
- lemon water as soon as I get up. Oats with honey and banana, hot mocha with almond milk.
Teabreak
- rye or rice crisps with nutella (choc spread), mixed nuts, protein shake with water usually. Apple or mandarin.
Lunch
- tuna salad with the WORKS.. garden vegies, egg, sicilian olives, fetta cheese, chilli, wild rice. Green Tea and mint.
Afternoon
- Rice cakes, peanut butter, SOME sweets like a muffin or whatever i made from before.
Dinner
- Whatever mum cooks
usually rice or noodles with a stir fry or stew. like tonight i had rice with steamed ginger chicken, lots of mixed asian vegies and some pasta salad. now I am eating a few pieces of lindt, then bed.
I aim for just under 2000kcal (i use myfitnesspal) and my macro is the range of 40 carbs, 30 fat, 30 protein. i've been good and actually stuck to this! it helps i haven't been out that much.