November 1, 2008
Wake
Meal
- Oatmeal & Egg Beaters. P= 31, C=69, F=2
- Protein Shake. P= 72, C=6, F=3
- Tuna. P= 28, C=0, F=1
- Chicken Breast X2. P= 36, C=0, F=2
Train
5. Protein Shake. P= 72, C=6, F=3
6. Chicken Breast X2. P= 36, C=0, F=2
7. Protein Shake. P= 72, C=6, F=3
Total Calories = 2110 Calories.
Sleep.
(meals are spaced about 2hours apart.)
Posted in Training
October 29, 2008
I’ve gotten a couple request for me to post my leg routine so here she is:
I usually hit legs around 5-6pm.
- -10 minute warm up on the eliptical to get blood flowing
- -Smith Machine Squats
- warm up with 135lbs x 12reps then stretch.
- 225lbs x 12reps followed by another round of leg stretches
- 315lbs x 12reps. I usually use a belt from this point on. stretch.
- 405lbs x 8reps. stretch
- 455lbs x 6 reps.
3. Leg Presses (usually done on a fixed weight machine cause that’s all I have access to.) For this reason I go strict and deep because your unable to pack on a huge amount of weight.
- warm up with 200lbs x 12reps
- 400lbs x 18reps x 2sets
4. Hamstring Curls.
- Lying legs curls. 150lbs x 16reps
- One legged leg curls 80lbs x 12reps x 2sets
- Lying leg curls. 150lbs x 12reps
5. Calves (Smith Machine)
- 225lbs x 21reps (warm up)
- 315lbs x 21reps
- 405lbs x 21reps
I then do giant sets were I repeat the last two working sets one after another twice.
example.
- 315lbs x 21reps immediately proceeded by 405lbs x 21reps. Rest for 60 seconds and repeat this 2-3 times.
My Offseason training is pretty much the same just a bit more weight on the bigger lifts.
Posted in Training
October 29, 2008
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Posted in Training
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