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today I did legs!!!!! you know what they say... you can't spell legendary whithout leg day!!!!!!!
-Front squats 4 sets of 8-10 reps
-Front pause squats 2 sets of 5 reps
-Leg press 4 sets of 8 to 10 reps
-rear lunges with dumbbells 3 sets of 20 steps
-leg extensions 3 sets of 8-10reps
-stiff legged deadlift 4 sets of 8-10reps
-4 superset lying leg curls 10-12reps
standing calf raises 15reps
this is a brutal workout!!!!!!
다이어트 캘린더 보기, 2014년 09월 13일:
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3421 kcal
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지방: 86.27g | 단백질: 209.03g | 탄수화물: 184.92g.
아침 식사: Oats, Tuna in Water (Canned), Tilapia (Fish) (Cooked, Dry Heat), 1% Fat Milk, Apples, Egg, Hershey's Natural Unsweetened Cocoa, Egg White, Barlean's Extra Virgin Coconut Oil, Brown Rice, Carrots, Optimum Nutrition Gold Standard 100% Whey - Vanilla Ice Cream, Bananas. 저녁 식사: Chili's Burger Patty, Cheeseburger, Smirnoff Vodka. 간식/기타: Beer, Tuna in Water (Canned), Hard Candies, Egg White, Apples. 더보기
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2179 kcal
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운동:
웨이트 트레이닝 (적당한 무게) - 1 시간 30 분, 숙면 - 8 시간, 휴식 - 14 시간 30 분. 더보기
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