MK2004’s BodyBlog

Present Leg Routine.

Nothing special - just the basics
Wednesday (Hams & Calves)
Standing Calf Raise 6 sets/20-8 reps
Seated Calf Raise 6 sets/20-8 reps
Lying Leg Curl 6 sets/15-8 reps + 1 set 20 reps 1 leg at a time
Stiff Legged Deads 6 sets/15-8 reps

Saturday (Quads & Calves)
Squats or Leg Press 7 sets/20-6 reps
Hack Squats 5 sets/ 15-8 reps
Front Squats or Smith Machine Barbell Lunges (I don’t have the balance to do them free weight yet) 5 sets/15-8 reps per leg.
Leg Extensions 6 sets/20-8 reps
Standing Calf Raise 6 sets/20-8 reps
Seated Calf Raise 6 sets/20-8 reps
 

You’ll need
2 tins of tuna
4 egg whites
50g of oats
What ever flavourings you want.

Mix all the ingredients together - should look like thick porridge.
Place on a baking sheet lined with baking parchment and put in a hot oven until golden brown.

Can be sliced like a round loaf of bread - relatively low card, but in total gives about 80gr of protein (obviously more if you use whole eggs and not just the whites).

Besides complaining about my tempramental joints, thought I’d start using the blog to note down any tasty food ideas in case any one else wants to use them. Anyway first off:

Fish oven baked in foil (high protein, low carb)

Any white fish (Cod and Hake are the best in my opinion)
Some cherry tomatos
Squeeze of half a lemon and rind
Dribble of oil/olive oil (can be left out if STRICTLY dieting)
1 clove garlic, crushed
Few Basil leaves
Pepper

Place fish on sheet of foil - dribble some olive oil and lemon juice over the top - add tomatoes and garlic and basil leaves and wrap up in the foil but not too tightly (the fish should steam in the oven rather than bake) - place in the oven (about 180 C) for about 25-30 minutes depending on the size of your fish - then serve.

Can alter the flavours as you like (chili, lime and ginger are also good).

Now my knee’s playing up. Might see my GP, but not sure what he could do.

Arm workout today and looks like the tendonitus is back - looks like this is just something I’m gonna have to be real careful with and just live with >:-(

This morning just (and I mean just) managed a 500lb+ deadlift. Did 440lbs for 8, 484 for 5, and 506 for 2. Roll on 550.

Tendonitus in my right elbow’s really hampering my workout now. Am taking Glucosamine and cod-liver oil, but obviously they’re going to take a while to kick in. Plus I’m easing back on the weights. I’d be really grateful if anyone’s got any other advice on how to deal with this.

Thanks

From today I’m the lowest weight I’ve been in years (218 lbs). Am currently training and eating to cut the bodyfat, but wasn’t expecting it to be this quick (was about 238 at the beginning of January). Still people are commenting at the gym I actually look bigger which is good.

Just in case anyone looks at my bench stats and thinks that looks fishy, the early one was my max a couple of years back - since then I’ve mainly steared clear of barbell bench press. However, yesterday managed to crank out 8 easy reps with three plates per side (its far from the best bench, but pretty pleased with the achievement).

Have been pleased with the progress my back has made over the last few months. However, now I want to really concentrate on the legs. At present I work quads and hams on seperate days. Quad day consists of:
Squats
Leg Press
Hack Squat or Front Squat
Leg Extensions
Reps tend to be between 8-15, although I do do higher reps on the leg extensions just to finish of the routine.

Hams day looks like this:
Stiff-Legged Deadlift
Lying Leg Curl
Standing Leg Curl
Reps tend to be a little lower 6-12.

Calves are trained twice a week.

Anyways I’m thinking of shaking up my leg training to get them growing again - so any suggestions from any other members would be real welcome.