Legs today
Had a solid nights sleep and decided to shift my Thursday cardio to friday and do legs today. Last week my hammies were so tight from the elliptical that my squat sucked big time.
I’ve also gone back to doing antagonistic stretches on leg day and can get a more solid workout done, with much better form. I’m back to feeling much more confident in my squat. I was really getting into it a few weeks before my accident and I’ve found it really hard to focus since. A good night’s sleep (6.5 hours solid and then half awake to make the 7) made for a solid foundation too.
The last 2 leg days I make it through my squats and look at the next bit of my program and want to slap the person who wrote it. I really must have been feeling brave that night! I somehow manage to trooper through the mental barrier and my legs have never looked better. I’m almost thinking I don’t even need to get back to cycling. I’ll see if I can get the boy to take some good photos of my hams tonight so I can see if they’re looking as fine as I think.
Had a quick chat with ‘mr shoulders’ (I’m terrible with names, but man is his back and shoulders sweet!) and he was very encouraging once more and really sympathetic to my shoulder problems. All those muscle boys are so sweet to me, though I’d love to have some chics to trade notes with.
I’m half thinking I’ll go back this evening and do a step class if I can get out of work in time. I’ve always felt so uncoordinated in step but friends promise me Les Mills is much easier. I’ve also got an accupuncture and physio appointment at lunchtime at the gym so I’ll squeeze in a bit of ab work while I’m waiting for my appointment as I severly ran out of time (too much chatting).
Here’s my diet (planned) and workout for the day excludes warmup:
4x Squats:12×45kg + Standing Calfs:20xBW + push-ups-plus:x10 (for shoulder recovery)
2x DB Single-leg-deadlifts:10×7.5kg +DB reverse lunges:12×7.5kg + Shrugs:10×7.5kg(slow for shoulder recovery)
2x DB Romanian split squats: 8×8kg +DB concentrated curls 10×8kg + lying on side external rotation:2kgx10
1x roman chair x 20 (finish these off later)
Food:
Breakfast: Green eggs and ham. 4 whites, 1 egg, 50g spinach, 100g peas, 50g goat ham, 1 tablespoon parmesan as omlette/fritatta
2 fish oil caps, 1 berroca high performance, 4 l-carnatine, 2 BCAA’s
During workout: 2 scoops Xtend
PWO: Balanced chocolate mass gainer, 2 rye cruskets
Meal 3: 26g ripped chocolate, 1/4 cup toasted wheatgerm, 1 tb PB, 1 tb sf-maple flavoued syrup made into cookie and toasted under the broiler/grill.
Meal 4: Thai style tuna, spicy tofu, brocolli, cauliflower
Meal 5: Beef, onions and bok choy in oyster sauce with 1/2 cup rice noodles
