Weds...LEGS lovely lovely...
5 AM cardio on treadmill alternating inclines & speed 60 mins (only intended to do 45 but my music was too good!)
then..
typical b'fast:
7:30am:1/2 cup oatmeal, black coffee, 3/4 cup egg whites, 1 cup steamed asparagus
W/O 9:30-11:00
SQUATS:lots of 'em... 8 sets like this...
warm up with bar...20 reps
95 x 15 x 4
115 x 10 x 2
135 x 8 x 2
Stiff Legged Deads:
95 x 12 x 2
115 x 10 x 2 (slow tempo down, quick up)
Static lunges:
45 x 12 x 2
65 x 10 x 2
Leg Press:
Fast tempo + hi reps (just mixing it up)
90 x 15 x 2
140 x 10 x 2
90 x 12 x 1
Leg Extension:
70 x 12 x 4
Hamstring curl machine:
70 x 10 x 4
Calf:
70 x 10 x 4
Plank holds: 2 x 1min
11:15am: 1 scoop of hi protein powder shake
12:30PM: 5 oz ground turkey, 2 cups romaine lettuce, 1 T peanut butter
2:30PM: Coffee w/sf powder creamer, 1/2 sweet potato, 10 raw asparagus spears
5:30PM: 3/4 egg whites, 2 cups steamed asparagus
8PM: 1 scoop protein powder
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