Wednesday February 1oth
Workout-Lowerbody
I was finally able to preform a lower body workout that was at an intensity level close to what I used to do before I injured my back.
Squats 135/15, 135/15, 225/12, 225/10, 275/10, 315/8, 315/6
Leg Press 290/15, 380/15, 470/15, 670/15, 670/15, 670/15, 670/10(don’t normally do this many sets, but haven’t been able to go hard on legs for a while)
Single Leg Leg Ext. 50/12, 70/10, 70/8
+
Single Leg Standing Leg Curls 40/10, 60/10, 80/10
Glute Ham Raises 0/10,0/10, 0/10
Calve Raises 45/20, 90/20, 90/15
Diet & Supplementation
Meal 1: 1 scoop Cellucor Nitro-sport protein
Meal2 (forgot to by grapefruit), 4oz spinach, 4oz chicken, 2 whole eggs, 1/2 cup egg beaters, 1 pack kashi oatmeal, 1/4 cup raisins, 24 almonds
Meal3:8oz lean ground beef, 1/4 cup brown rice, 1 medium Apple
Pre-Workout: 1 pack Cellucor M5,3 tabs Cellucor p6
Post-Workout: 1 scoop Cellucor Nitro-Sport Protein, (Still Waiting to get more of Cellucors R3 in)
Meal 4: 8oz baked potato, 6oz chicken
Meal 5:6oz chicken, 4oz spinach, 1/4 cup tomato, 1/2 cup cucumbers
Meal 6:4oz chicken 1 cup green beans
Meal7:, 2 caps Cellucor p6, 2 scoops Casein Protein powder
Looks like I’m close to being able to hit legs hard again, my back still tightened up a bit, but didn’t hurt liek it used to.
Hey Courtney, I am trying to emulate your diet and nutrition. One thing that would help me out would be if you posted the time of the meals. I’m not sure if I will be able to follow it exactly due to work, but I’m hoping I can get the number of meals in the morning to match as well as post workout.
On an unrelated note: how do I add an avatar?