bwestgat’s BodyBlog

Legs

Smith machine Squats - 2 warm up sets at 45lbs and 135 lbs, then 255 for 10, 265 for 10 and 275 for 10

Smith machine Lunges - 225 for 3 sest of 10

Front smith machine squats (these are akward) - 185lbs for 3 sets of 10

Leg extensions supersset with leg curls - 185lbs for 3 sets of 10 for extensions and 125 for 3 sets of 12

stiff legged deadlifts with 80 lb dumbells - 3 sets of 10

That was upper legs, onto calves

Started by trying dumbell calf raises with 80 lb dumbells on my knees.  i did 20 and felt nothing, that and it was akward, so I went into the smith machine and put on 205lbs and put my legs under this.  I did 15 and felt it.  I then added 20 more pounds and did 2 more sets of 15, that did it!

standing calf raises in smith machine holding weight as if doing shrugs - 3 sets of 10, 12, 10 with 225 lbs.

Great workout and lots of sweating.  Started off unmotivated but still managed a good workout.

Eating:

Meal 1 - 1 egg, 5 egg whites, oatmeal and raisins, water, coffee, multi vitamin, omega 3 capsule

Meal 2 - 2 pieces of lasagns

3 grams of creatine just before workout and a cup of green tea for the caffiene

Meal 3 - 32 grams of whey protien and 3 grams of creatine mixed with 591ml of gatorade

Meal 4 - cottage cheese, no fat, no sugar yogurt and blueberries

Meal 5 - Protien shake (banana, skim milk, 7 frozen strawberries, 16 grams of whey protien)

Meal 6 - chicken breast (lightly seasoned with montreal chicken spice, mashed sweet potatoe (sweet potatoe boiled and mashed with a bit of skim milk), and brocollii

Meal 7 - cottage cheese, no fat, no sugar yogurt and blueberries