New Years Eve- Legs & Abs
The gym was really packed- even though the facility is only open for 4 hours; The cardio room was crazy-full. Good thing I have no cardio today, normally it is a long run day — but the snow drifts outside and the messy roads are preventing that. I cannot run 5+ miles on a treadmill, way too boring.
Meal 1 @ 8:00ish
1 Super Omega
1 Sesamin
1 calcium
Glutamine x 10g
five egg whites, 1 whole egg
12 almonds
1 cup broccoli
6 oz peeled grapefruit, w/ Splenda
2 cups JavaFit Extreme Energy Coffee, w/ Splenda only
During work-out…
1 ECA stack
1.5 scoops WPI, 6 scoops Xtend in 30 oz water; 1 ALA
Squats, feet forward & narrow
3 x 8 @ 90 lbs (not suppose to use weight on squats; had to just once more!)
Wide stance squats, w/ heels up on 10s, holding a 25 lb DB at chest height
3 x 20 ~ with 10 second iso hold on last rep; exploding upwards
Sumo Squats holding 12-lb core med ball high above head
3 x 20 ~ with 10 second iso hold on last rep
SLDL w/ DBs (35 lbs in each hand)
4 x 12 @ 70 lbs total
Seated Leg Curl
1 x 20 @ 55
1 x 15 @ 60
1 x 12 @ 65
1 x 10 @ 70
1 x 10 @ 75
Prone Glute Extension (unilateral)
1 x 10 @ 62.5
1 x 10 @ 65
1 x 10 @ 70
Seated Hip ABduction (NO back or foot support)
2 x 15 @ 60
2 x 12 @ 70
Walking DB Lunges
3 x 15 @ 20 lbs (in each hand)
Lateral Lunges (no weight)
3 x 15
Bench step ups (18 inches; no weight)
1 x 25 (each leg)
ABS
Straight Leg Raises
3 x 20
Full Body Crunch (upper and lower movement)
3 x 20
Reverse Curls w/ med ball at knees, arms overhead
3 x 20 @ 6lbs
Frog Crunches w/ med ball
3 x 20 @ 6lbs
Happy New Years Eve!
Peace~J
