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Last night was legs workout, really good burn after I've begun adding "flushing" reps at the end of my sets. So, yesterday was:
Cardio
5 min - brisk walk
10 min - jog at 4.7mph
Weights
3 x 10 sets quad leg curls w/ increasing weight (195,205,215) then "flushed" to get blood going into thighs with 1 set (100) x 15. 2nd set was alternating 5 on left, 5 on right, until I got 10 on each. Seems to focus and squeeze a better pump this way. Thighs felt blasted and really good after this.
3 x 10 sets hamstring curls (95, 105, 115). I always feel like I'm on the edge of pulling a hammy, after I popped one last year, so feels like a heavy amount, but entirely doable.
3 x 10 sets standing calf raises with 35lbs. Here, I just grab 2 35lb free weights, feet about shoulder width apart and raise tippy-toe for 5 seconds. Rest about a min between sets.
2 x 10 sets calf presses. Weight was at 195 for calf pushes, done semi-fast. Hard to walk after all this leg stuff!
Dinner was an abomination with just a protein bar because my ex-girlfriends car wouldn't start and it snowed pretty good here in Colorado last night. So, I was near my RDI on calories for the day, but felt bad I didn't get a good dinner in!
Diet Calendar Entries for 10 November 2010:
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1900 kcal
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Fat: 64.00g | Prot: 63.00g | Carb: 271.00g.
Breakfast: amp, bacon egg cheese english muffin. Lunch: turkey wrap, Bugles Nacho Cheese 2oz Bag. Dinner: pork stew. Snacks/Other: cherry toaster pastries. more...
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3302 kcal
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Activities & Exercise:
Football - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
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