30Jan
Good workout. Legs&shoulders.
I am also controlling better the protein intake. Normally my mother fills my dish with fish or meat so I have to separate a portion equal to the palm of my hand and save the rest in a food container.
My diet also keeps going around whey, lean fish and lean beef with g beans or salad. It hasn’t been too hard to follow.
Anyway I am not anxious about the evaluation tomorrow, I have noticed some improvements in my midsection and my arms. My pants are larger too which is a good sign. When I follow the no carb principles 100% my body doesn’t take long to answer so let’s roll it.
About the workout today.
Legs&Shoulders + Abs
Careful warm-up as always on leg training day.
Leg Curl
1×15reps with 10Kg
2×15reps with 15Kg
and last set 20reps with 20Kg
Barbell Squat (Narrow stance)
15reps/22Kg - I didn’t reach failure at all so I increased the weight
15reps/32Kg - ok it isn’t so easy
20reps/32Kg - 1 or 2 reps more I would reach failure, I have to choose better the weight
I am limited in this exercise because I don’t have a power rack neither a cage, and I can reach the dips support to handle the bar there so normally I do a clean&jerk to put the bar up. Today my friend helped me with that so I could put some more weight.
Leg Press feet together - unfortunately I also don’t have hack squat machine
2sets 15reps/90Kg + 20reps/90Kg
I decided to do 5 more reps in last set because I was using moderate weights, still testing my knee tolerance. I am now confortable to increase a little more next week.
DB Lateral Raise
1×15reps 2Kg DB’s
3×12reps 4Kg DB’s
DB Rear Raise
3×15reps 2Kg DB’s
DB Front Raise
3×15reps 4Kg DB’s
My shoulders are a weak link,maybe the muscle group where I lift less weight. I don’t have a extraordinary bench press but it’s fair enough. Shoulder training has been an issue, I had already tried to train them alone, I improve but then I don’t go further. Rotator cuff exercises are part of my warm-up and I have to keep going on this.
Knees to chest (but in a double crunch style)
3×20reps
20′ Treadmill PWO
I still feel some soreness in my calves!! It hurts a lot when I walk.
