Day 21

3 weeks down! Hard to believe its already 3 weeks down on the LGIF program and just over a week to go for final 1 month results tally.

Today being the day after a off day was of course....check point time again and as of this morning I was.....

191lbs even and 9.8% bodyfat. Good news is I am back up in weight after last check in having lost weight, so a good sign today! Gains are still coming!

Today was day 1 of the 3 day rotation so that means LEGS! Here we go...

530pm-7pm

foam roll, band PNF stretch...

1. Sumo deadlifts (lead up sets not listed) (75 seconds rest between sets)
2. 275x6, 275x6, 315x4, 315x4, 335x3, 335x3, 335x3
3. Close stance hack squats: 4x12 reps with 3-3 tempo
4. DB RDL: 70-75-80 pound DB's x 12 reps per set with 3-3 tempo
5. Leg Extensions: 3x20
6. Seated Leg Curls: 2x20
7. Cybex Rotary Calf Press: 30-20-10-30 reps to failure
8. Swiss Ball Crunches: 5x20
9. Swiss Ball Unilateral Hip Lifts: 1x10 each with 2-2 tempo

foam roll, PNF band stretch....done!!

Daily Grub:

12pm

12 oz light tuna in water

4 tbsp planters peanut butter

1 large apple

2 cups brown rice with chopped onions and carrots

4pm

2 cups fat free plain greek yogurt

cocoa via dark cocoa packet

2 oz mixed nuts

1 cup dry plain oatmeal

1 chopped large banana

8pm

2 scoops cellucor whey

1 cup fat free cottage cheese

4 tbsp GNC super flax meal

4 tbsp fat free sour cream

1 chopped large apple