|
today I did legs!!!!! you know what they say... you can't spell legendary whithout leg day!!!!!!!
-Front squats 4 sets of 8-10 reps
-Front pause squats 2 sets of 5 reps
-Leg press 4 sets of 8 to 10 reps
-rear lunges with dumbbells 3 sets of 20 steps
-leg extensions 3 sets of 8-10reps
-stiff legged deadlift 4 sets of 8-10reps
-4 superset lying leg curls 10-12reps
standing calf raises 15reps
this is a brutal workout!!!!!!
Diet Calendar Entries for 13 September 2014:
|
3421 kcal
|
Fat: 86.27g | Prot: 209.03g | Carb: 184.92g.
Breakfast: Oats, Tuna in Water (Canned), Tilapia (Fish) (Cooked, Dry Heat), 1% Fat Milk, Apples, Egg, Hershey's Natural Unsweetened Cocoa, Egg White, Barlean's Extra Virgin Coconut Oil, Brown Rice, Carrots, Optimum Nutrition Gold Standard 100% Whey - Vanilla Ice Cream, Bananas. Dinner: Chili's Burger Patty, Cheeseburger, Smirnoff Vodka. Snacks/Other: Beer, Tuna in Water (Canned), Hard Candies, Egg White, Apples. more...
|
|
2179 kcal
|
Activities & Exercise:
Weight Training (moderate) - 1 hour and 30 minutes, Sleeping - 8 hours, Resting - 14 hours and 30 minutes. more...
|
|