AM Cardio
Elliptical; 35 mins; 373 cals; 3.22 miles
PM Weights - Legs
Walked to the gym from work
Walk on treadmill; 4 mins
Walking lunges on treadmill @ 2.0mph @ 15% incline: 1x25*, 1x30*
*each side
Squats w/std bar: 90lbs added - 2x10; 100lbs added - 4x10
SLDL w/std bar: 90lbs added - 2x8; 100lbs added - 2x8
Seated calf: 45lbs - 1x30, 1x25, 1x27, 1x26, 1x28
(45lbs seems like a sissy weight, but my calves were SO tight that the seated calf HURT like a mofo)
Leg press on leg sled: 395lbs - 1x10; 415lbs - 2x10
Hip Adductor: 230lbs - 1x10, 2x8
Hip Abductor: 255lbs - 3x10
Leg Exts: 150lbs - 1x8; 155lbs - 1x8; 160lbs - 1x8
Posing practice, Qtr turns + Mandatories - 2x thru
(the little room I do this in got way too crowded, so I had to bail)
Abs:
Machine crunch: 125lbs - 3x12
Precor V-crunch ab machine w/10lbs added - 3x15
**Spackled some when I got home....
Macros:
Cals: 1,361
Fat: 28.6g/19%
Carbs: 120.4g/33%
Fiber: 20.2g
Net carbs: 100.2g
Protein: 158.4g/49%
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