Monday, March 12…
The carb re-feed from Sunday night was good, I woke up really lean and full; albeit with a bit of a stomach ache for the majority of the morning. I felt really strong, but since I was up until nearly 2 AM messing around and working on licks with another guitar player, I missed out on getting to BodyPump on time (0900 AM) ~ In fact meal 01 wasn’t until nearly 0900 AM, so I was also faced with eating nearly every 2 hours to get all 6 meals in. :O
I have to add a note that there is no better way to improve your abilities on the guitar than to sit and jam with those much better than you; it drives you to impress and to do better, go faster… it’s awesome 
.
No BodyPump= LEG Day 
Pre-work out drank a portion of my Xtend + WPI cocktail;
Finished the rest during training session
BB Squats in Squat Cage
1×6 @ 145 lbs
no rest
1×15 @ 70 lbs (F)
*repeated above sequence 3x*
BB SLDL
<strong />(heels up on 10 lb plates)
1 x 6 @ 110
no rest
1 x 20 @ 60 (F)
Seated Leg Curls
(ROM=2; to keep ham partially contracted through out)
1 x 6 @ 95
no rest
1 x 20 (F) @ 50
Glute/Ham Extension
(plate load, unilateral)
3 x 15 @ 62.5 each side
Deep Walking Lunges
(w/ 12~lb med ball held all the way over head )
4 x 24 (12 lunges forward; 12 backward; repeat)
Narrow~Stance Calves
(toes on board, in Smith Machine)
4 x 20 SUPER SLOW REPS @ 80 lbs
(damn this light-weight work 
)
Reverse Crunches
3 x 25
Straight Legged Raises
2 x 20
Decline Twist ups w/ plate
3 x 15 @ 25 lbs
Bridge to Pike
(core work)
1 x 8; each held for 15-20 seconds
Cardio was done at 0730 PM at my other gym; during my strenght work out at my home/work gym, someone broke into a member’s vehicle by punching the driver’s window out, in broad daylight, in the front of the building by all the windows~ f*kcin morons..we got their plate number… however this caused a huge dent in the time I had to do cardio in the morning… so…….
Cardio
46 minutes
20 minutes on treadmill @ 4.0 mph/10% incline … :O ouch
26 minutes on Elliptical
**other gym has cardio theater now..nice 
… but I normally don’t watch television while doing cardio, I don’t think you are working hard enough if you can fully focus on a tv show or read a book, just my opinion 
**
