Enjoying this week off work! I can really focus on training, family, eating and resting.
Very easy 16hour fast, had lots of water and 1 coffee this morning.
Trained legs today:
Warm up.
10min cycle
2x 12 single leg glute bridge
2x 12 crab walk
Workout:
1. Smith machine squats
5x 12/12/10/10/8. 100kg/110kg/115kg/120kg/120kg
2. Barbell deadlift
4x 5 60kg/ 110kg/ 140kg/165kg
3. Good mornings
3x12 35kg/40kg/40kg
4.a leg extensions
4x12. 30kg/40kg/50kg/55kg
4.b lying hamstring curl
4x 12 25kg/ 30kg/35kg/35kg
Had to knock this workout over in bang on 1 hour so didnt get a chance to his calves and some cardio. Will slot these in on a rest day tomorrow.
Meal 1:
5x eggs
100gm rolled oats
1x banana
1 cup mixed berries
Meal 2: (post workout)
50gm whey protein
250ml light milk
80gm nutrigrain
1x pink lady
30gm almonds
Very easy 16hour fast, had lots of water and 1 coffee this morning.
Trained legs today:
Warm up.
10min cycle
2x 12 single leg glute bridge
2x 12 crab walk
Workout:
1. Smith machine squats
5x 12/12/10/10/8. 100kg/110kg/115kg/120kg/120kg
2. Barbell deadlift
4x 5 60kg/ 110kg/ 140kg/165kg
3. Good mornings
3x12 35kg/40kg/40kg
4.a leg extensions
4x12. 30kg/40kg/50kg/55kg
4.b lying hamstring curl
4x 12 25kg/ 30kg/35kg/35kg
Had to knock this workout over in bang on 1 hour so didnt get a chance to his calves and some cardio. Will slot these in on a rest day tomorrow.
Meal 1:
5x eggs
100gm rolled oats
1x banana
1 cup mixed berries
Meal 2: (post workout)
50gm whey protein
250ml light milk
80gm nutrigrain
1x pink lady
30gm almonds