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So I never entered my workout from Sunday night.
10 minutes on the treadmill @ level 10 incline and 3.8 mph for cardio warm-up
LEG DAY!
Barbell Squats: 1x20, 5x15
Seated leg extensions: 3x20
Seated leg Curls: 3x20
Standing calf Press: 3x25
Seated Calf Press: 3x25
Barbell walking lunges: 3x20
25 minutes on the stationary bike constant HR of 127bpm
I had taken a month off from doing barbell squats, and this was my first day back at it. The shock to my quads, hamstrings, and glutes is pretty intense. They weren't ready for this workout at all. DOMS was bad enough last night that I skipped my speed rope session for the first time during this challenge. I'm hoping by the time I hit the gym tonight for Chest and back they will be recovered enough for some cardio.
It's pretty awesome though, I havent been this sore since the day after my first leg workout 14 months ago.
10 days left until my results photos are due for the challenge. Once I recover from this leg day I will be kicking it into high gear and doing some steady state cardio (which I hate) and going low(er) carb to get rid of some water and glycogen so I can look pretty for my close-up.
Diet Calendar Entries for 30 September 2014:
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1794 kcal
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Fat: 60.20g | Prot: 177.33g | Carb: 167.30g.
Breakfast: Trader Joe's Chia Seeds, Dymatize Nutrition Elite Fusion 7. Lunch: Ground Beef (85% Lean / 15% Fat), Simply Potatoes Mashed Sweet Potatoes, Hanover Frozen Mixed Vegetables. Dinner: Hannaford Top Round Steak, Goya Dry Black Beans. Snacks/Other: Bob's Red Mill Chia Seed, Dymatize Nutrition Elite Fusion 7, MET-Rx Ultramyosyn Whey Isolate, Florida's Natural 100% Pure Florida Orange Juice. more...
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2950 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour, Bicycling (moderate) - 13/mph - 20 minutes, Resting - 6 hours and 10 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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