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APPROVED LOG
keep boosting your cardio a little bit of that at a time it will pay off trust me
nice to see you want to keep working on your form and technique so many do it so wrong
bro hit the weights hard. this log PUMPS me up
Keep the cardio up as that will improve circulation and blood flow into the injured areas.
Day 22
Leg session was killer today, boys!
Mexican girl from work brought me homemade tamales! Then for dinner I didn't feel like cooking so I went to the Spanish Market up the street, they have the most bombass roasted pork and they give you a ridiculous amount of food for 7 bucks. So much good Spanish food here in FL and some nice Spanish senoritas too lol.
"¡Yo como tamales de cerdo son muy buenos!" (I'm teaching myself Spanish, lol)
Weight Training:
Legs:
Alternating Sets:
Leg extensions 90lb 3x12
Leg curls 45lb 3x12
Barbell squat 135lb 4x12
Barbell hip thrusts 135lb 3x12
Standing calf raises 165lb 3x20
Seated Calf raises 210lb 3x20
Cardio:
Walk: 52min; 3.3mi @ 3.7mph
Diet:
Post-workout meal:
12oz raw milk
1 scoop grass-fed whey protein
1 scoop organic Naked PB powder
6 raw organic eggs
Meal 2:
Overnight Oats:
1/3c old-fashioned oats
2tbsp chia, flax, hemp seeds
1 scoop plant-based protein powder
1tbsp organic peanut butter
2oz banana
1tbsp raw honey
4oz raw milk
4oz organic whole fat greek yogurt
Meal 3:
4 pork tamales
Meal 4:
Chicken Caesar Salad:
8oz blackened chicken breast
1/2 head organic romaine
2tbsp olive oil based Caesar dressing
1/2oz parmesan cheese
Meal 5:
8oz Roasted pork
White rice and beans
Leg session was killer today, boys!
Mexican girl from work brought me homemade tamales! Then for dinner I didn't feel like cooking so I went to the Spanish Market up the street, they have the most bombass roasted pork and they give you a ridiculous amount of food for 7 bucks. So much good Spanish food here in FL and some nice Spanish senoritas too lol.
"¡Yo como tamales de cerdo son muy buenos!" (I'm teaching myself Spanish, lol)
Weight Training:
Legs:
Alternating Sets:
Leg extensions 90lb 3x12
Leg curls 45lb 3x12
Barbell squat 135lb 4x12
Barbell hip thrusts 135lb 3x12
Standing calf raises 165lb 3x20
Seated Calf raises 210lb 3x20
Cardio:
Walk: 52min; 3.3mi @ 3.7mph
Diet:
Post-workout meal:
12oz raw milk
1 scoop grass-fed whey protein
1 scoop organic Naked PB powder
6 raw organic eggs
Meal 2:
Overnight Oats:
1/3c old-fashioned oats
2tbsp chia, flax, hemp seeds
1 scoop plant-based protein powder
1tbsp organic peanut butter
2oz banana
1tbsp raw honey
4oz raw milk
4oz organic whole fat greek yogurt
Meal 3:
4 pork tamales
Meal 4:
Chicken Caesar Salad:
8oz blackened chicken breast
1/2 head organic romaine
2tbsp olive oil based Caesar dressing
1/2oz parmesan cheese
Meal 5:
8oz Roasted pork
White rice and beans
Exactly, I don't care if I'm only squatting 135 as long as my form is proper, I'm getting full range of motion, pausing at the bottom and moving intentionally.
food looks good my man
Nah, you'd be good
food looks killer
Be very careful using that much weight on seated calf. Your ankles will thank you later in life.
I'm not at the gym using the seated calf machine, I'm at home just resting the plates on my legs so it doesn't really translate to that much weight.
