MONDAY--LEGS
ab wheel-4x10
captains chair- 3x15
attempted some pull ups. i did a couple of sets of 3, 2 and 1 till i got to 10. ill do them everyday till i get my reps up.
squats- 10x10 @ 225
superset calf raises. 2x10,10,10 toes in, out, and straight
seated calf raises.
couldnt jump rope because i left my sneakers home, but i wasnt gonan let that stop me from squating so i just rode it out with boots. i ran a lap outside the gym. i was really tired and like i said i didnt have sneakers so i chalked it up for another day.
MEALS
f.y.i the chicken breast i am eating is 25 grams of protein
breakfast. 4 eggbeaters with 2 slices of cheese and a bowl of basic 4 cereal with fat free milk
lunch a chicken breast sandwich with wheat bread and mustard.
2 hours later a chicken breast with mustard.
half hour before workout 1 can of tuna
pwo 50 gram isopure protein shake
dinner 2 peices of chicken breast with a good amount of spinach.
before i go to bed tonight i will either eta a can of tuna or drink a little protein shake.
BEVERAGES- orange juice, water, and skim milk
summary of the day
i only did 225 on the squats because i wanted to make sure i could finish it with no problems before i moved up at all. i will increase 10 to 20 pounds next week. didnt do as much ab work because i wanted to save myself for the squats and i still plan on 2 more ab workouts this week.
i know i can eat some more fruits and vegetables but i just havent been able to get to the store just yet to buy anything so i will improve on that. i think i may have to throw another meal in somewhere. there may be more i can do to my diet besides that but im sure someone will let me know.
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OH SHIT!!!! ITS THE COPS!!!!
You clearly don't know shit about fuck - KANE
You're not some sort of mystical creature that is immune to a training effect- KANE
I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!
yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway
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