Short and sweet today folks.....
3pm Olde Gym.....
Legs Day!
6 minute stepmill, hip mobs, pillar prep, dynamic movement....
atg squats
225x10 / 5 sets + 1 drop set of 20 sumo stance squats at 135
1 set of seated calf press between every set of squats: 4x12 @ 95lbs
hamstring hypers w/45 plate across chest:
4x13
super set with standing calf press @ BW / 3 sets
leg extensions super set with prone leg curls
3x20 each at 85lbs
kneeling cable crunch + decline reverse crunch + standing empty bar twists: 2x20 each
15 minutes post lift MISS via bike
Daily Grubz:
meal 1:
2 cups fat free cottage cheese
1/2 cup pumpkin puree
meal 2:
2 slices whole wheat bread w/LTO and 4 slices roast beef
1 gluten free crepe, 3 slices chopped turkey breast, mushrooms, onions, tomatoes
green salad with 4 oz diced chicken and 1 whole diced egg
meal 3:
290g cooked basmati rice
1 whole wheat pita
8 oz grilled chicken
lifting supps:
pre-1 scoop cellucor c4
intra- 1 fus performance enhancement pack
post- 1 scoop each cellucor bcaa, creatine and 1 pack cellmass
meal 4:
grilled asaparagus
8 oz grilled sirloin steak
160g frozen strawberries
meal 5:
2 scoops syntha 6
24g p2b
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