anti-steroids’s BodyBlog

quads{light},hams{heavy}, calves{light} lowerback

great workout today  TOOK LESS THAN THE NORMAL HOUR WHICH IS GOOD CONSIDERNG

I did not have a whole hr 2 spare.ANYWAY I did 3sets with 25-30 sec rest 12-15 reps

of smith machine squats then a ss of legex[9]withsissy squats[9] with turnaround partials

followed that up with dumbell squats for 2×5-7 reps 2 sets of dumbell lunges low down x partials at the end of the last set.

stiff leg deadlifts [dxo.x-rep]for 12 finished with leg curls for [9]

calves= leg press calf raise 3×12-20

standing caf raise3×12-20

donkey calf raise3×12-20

seated calf raise 1×20

deadlifts 2×12-15

all in all great workout!! next time iron buddies!

Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi,
tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat,
Bottom Round)
Ground Turkey, Turkey Breast slices
or cutlets (*no deli or sandwich meats)

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit
bananas, oranges, apples, grapefruit,
peaches, strawberries, blueberries,
rasberries, lemons or limes

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)
Avacodo

Dairy

Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

      I had a great christmas [ hoping you all did as well}every one is happy and in good spirits .I did most of the cooking along with my mother [ gotta say a I DO ENJOY being IN the kitchen with her] I tried to not endulge to much{ I still did it !]the good news is that my metabolism seems to be reset[fu@#$g awesome]any way tomorrow is a new day filled with a killer chest[light],lats[heavy][tri[heavy],abs[ligh
t]. PLANNING ON CHANGING A FEW things a bout the plan of attack for muscles that are getting a light attack I.E chest , abs SINCE I DONT train abs with weight  Iwill work a superset or 2 in with about a 1min rest.as far as cardio goes stair climbers seem to be the front runner!!! till next time iron buddies!

           my first blog [if anyone cares] Its 4:18 a.m  here and Im headed to the gym to train delts\midback\bicepts\forearms I Carbed up yesterday so should have plenty of fuel for a kick ass workout this will be my last workout till the day after christmas. on a side note  thinking about adding a fat burner [ lipo6 ] seems to be the front runner at this point.  till next time   IronBUDDIES

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