Thanks Viv! You'll be horrified at my meal tonight! haha
17/01/13 - PL Squats + BB Legs
Squats
20kg x 8
40kg x 8
60kg x 5
90kg x 3 (these felt way too heavy!)
105kg x 5
105kg x 5
112.5kg x 2
112.5kg x 2
120kg x 1
120kg x fail (fuuuu! Was meant to be 4 x 4!
)
*^So shit, really not happy! Everything felt so heavy even in warm ups, this should have been easy. Decided to leave it and smash accessories
Front Squats [superset with GHR's]
20kg x 8
30kg x 8
40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5
*^First time doing front squats! Felt weird, neck still feels like there's a bar on it, haha. Will be doing more of!
Glute Ham Raise [superset with front squats]
1 x 12
1 x 12
1 x 12
*^Full ROM, no assistance bands. Epic hammies cramping! I love these!
SLDL's [superset with walking lunges]
40kg x 8
40kg x 8
40kg x 8
Walking Lunges [superset with SLDL's]
5kg DB's x 15m each way
5kg DB's x 15m each way
5kg DB's x 15m each way
*^Lunges KILL me, I have no idea why - they burn like nothing else! I struggle with them big time!
Planks
1 x 1min
1 x 1min
1 x 1min
*^was going to superset with calves, but kept getting dirty looks from Scott when I'd start
hahaha
Notes:
As mentioned, really wasn't happy at all with squats! And to top it off, I've been eating perfectly clean (haven't even had a cheat meal yet) and this morning I was UP 1kg.. I know scales aren't everything, but it was still frustrating! And then to have the crap squat session as well.. Oh well, what can you do!.. I felt pretty smashed from the accessories stuff, legs were shaking a bit and butt is currently aching already!
Food was higher today, definitely more carbs due to legs day. Was so lazy with dinner as tired, need to organise pre-made after training dinners!
Diet:
Calories: 1582
Protein: 152g (
Carbs: 147g
Fats: 36g
Meals:
> 2 x packets of teriyaki beef jerky (I have a bad addiction to this stuff! :S)
> banana
> 75g quinoa, 2 x tins of tuna, 1 x small can of corn, snow peas, 80g black bean sauce
> 1 x tuna/avocado sushi roll
> 250g chicken mince, 2 x slices of pineapple, squirt of tomato sauce (lol, so lazy!)
Also, took this at work today (sorry for crappy quality, was a tiny mirror and had to zoom!).. I think theres a tiny bit of tricep/delt definition starting to come through??.. Or wishful thinking perhaps, haha..