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- Friday Dec 31st
Quads, Hams, Calves using the 'HIT PRINCIPLE'
1. Machine two-leg leg extensions: 140 lbs 25 reps
2. Machine lying two-leg leg curl: 110 lbs 25 reps
3. Leg press feet high/wide: 8-45's each side 5 sets of 10 (Volume Blast)
4. Hammer Strength kneeling single-leg leg curl: 90 lbs 18 reps
5. Straightbar single-leg squats: 60 lbs 15 reps
6. Full-body leg curl with stick: 12 reps
7. Seated machine calve raise: 500 lbs 12 reps
8. Machine hack squat feet high/close: 3-45's each side 20 reps
9. Standing machine one-leg ham/glut kickback: full stack 12 reps
10. Leg press calve extension: 3-45's + 2-25's each side 18 reps
11. Seated calve raise: 1-45 + 1-25 each side 12 reps
12. Walking lunges: 40 lbs 1.5 times gym length
13. Machine hack squat facing cardio: 4-45's each side 12 reps
14. Machine glute adduction: 60 lbs 12 reps -> full all-out cramping at this point!
15. Machine calve raise while leaning back: 60 lbs 25 reps
16. Ride home in car dead!
***What I really like is that this approach forces you to get maximum effort on each and every set!***
24-hr soreness update from Thursday's workout: getting quite sore now- feels like we really hit things fully with this new approach!
Diet Calendar Entries for 31 December 2010:
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2821 kcal
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Fat: 49.79g | Prot: 365.15g | Carb: 227.52g.
Breakfast: Kashi 7 Whole Grain Puffs, banana, Syntha 6 Strawberry, Quinoa Flakes Ancient Harvest, Egg White, large egg kroger. Lunch: Red lentils Krogers, Strip Steak Laura's Lean, Fage Total 0% Greek Yogurt. Dinner: blueberries, syntha 6 cookies and cream, Quinoa Flakes Ancient Harvest, Steamfresh Broccoli, Gerber's Chicken Breast. Snacks/Other: Xyience Cran Razz, Optimum Nutrition Casein Creamy Vanilla, Organic Buckwheat Pancake and Waffle Mix, Egg White, Syntha 6 Strawberry, G2, ABB Pure Pro50, SuperPump 250. more...
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3393 kcal
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Activities & Exercise:
Sleeping - 10 hours, Resting - 11 hours and 15 minutes, Weight Training (moderate) - 2 hours and 15 minutes, Walking (slow) - 2/mph - 30 minutes. more...
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