extension- 130 lbs x10, 150 lbs x 10, 150 lbs x 10
squats- 50 lbs x 14, 60 lbs x 12, 70 lbs x 10, 80 lbs x 8, 90 lbs x 6
ham curls (used single leg curl so lbs are for one leg curls)- 40 lbs x 12, 50 x 10, 60 lbs x 8,
70 lbs x 5
sumo squats- 45 lbs x 12, 55 lbs x 12 reps x 3 sets
step lunge- 25 lbs x 15, 25 lbs x 10 plus 5 body weight only (knee aggrevated too much)
calf raise- 120 lbs x 15 reps x 4 sets
stretched, did abs for 5 minutes
Steady state cardio ran for 30 min at 6 mph.
wanted to do HIIT but knee bugging me too much so ran on treadmill at home in the afternoon.
Meals-
1: oatmeal, whey, unprocessed bran
2: greek nonfat yogurt, 1 c. cheerios
3: nonfat icecream breyers (an hour after meal 2 was just itching for sugar, happens after legs all the time)
4: shrimps, .5 c edamame beans
5: salad, grilled pork
cals 1,446 | fat 36.1 | carbs 150 | protein 144.6 |
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