1.) Sleep:
- Wake: 6:00am (7 hours)
- Bed: 12:00pm
2.) Quiet/Personal time:
- BSF
3.) Work/Volunteer:
- Work: off
4.) Nutrition:
- Hydration: 1 gallon
- Protein: >230g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#
5.) Training:
1) Seated hamstring curl:
- 1 x 8 x 50#
- 1 x 8 x 80#
- 3 x 8 x 90#
- 1 x 25 partials x 70# (at top)
2) Leg press
(w/ 3 count negative)
- 1 x 15 x 2pps
- 1 x 15 x 4pps
- 2 x 15 x 5pps
3) Back squat
(w/ cambered bar, 3 count negative and pause at bottom)
1 x 8 x 135
1 x 8 x 185
3 x 8 x 225 (w/ belt)
4) Straight leg deadlift:
- 3 x 20 x 135#
5) Leg extension:
- 3 x max obliteration @ 90#
(AMRAP w/ 1 count hold at top, then AMRAP w/ no hold at top then max hold at top = 1 set)
6) Walk:
90 min (60 min fast, 30 min slow)
Notes:
Post workout nutrition was 75g protein powder in fruit smoothie. 2 tbls peanut butter, 1 English muffin, 1 cinnamon roll. This was a brutal session. The amount of blood flow to your legs is amazing. Working out with someone stronger than you is the way to go.
No comments:
Post a Comment