Happy Wednesday y'all!
I thought I'd share my workout and eats with you today, since it's been a while since I've done that. Today was my heavy leg day,with reps in the 3-8 range.
1)Hang power cleans:
120x3x2
These felt really good and speedy today!
2)Barbell squats:
135x5/160x5/175x5/175x5/155x5
I decided to start doing squats on the heavy day and focus on leg press and lunges on the light leg day Saturday. They felt pretty good today, even though I haven't gone heavy on them in a while! Plus, after this program is over, I'm going to be doing a pure high rep hypertrophy phase, so I need to get the heavy stuff out of my system the next couple weeks!
3)Deadlifts(sumo):
4x3-205/215/205/205
I switched to sumo this week just to see how they would feel. Last week my deadlifts were awful. I really do think I like sumo deadlifts better, I just have to have patience that they will catch up to my conventional deadlifts eventually. The hex plates my gym just got are driving me crazy. I had to stand up and reset between sets because the bar keeps getting out in front of me. So stupid.
4)Barbell reverse lunges:
95x4x6
Switched it up from Bulgarian split squats this week and was suprised by how hard these were. I liked them though!
5)Glute ham raises:
25x3x8
6)Calf raises:
4x8
7)Hanging leg raises:
4x9
Finisher:
Airdyne sprints-
10 seconds of work, 20 seconds rest,
8 rounds
These are tough if you really go all out!
And here's what I'm eating today:
Breakfast:
3/4 cup oats, 1 scoop MuscleTech Premium Gold whey protein, half a banana(not pictured), a spoonful of peanut butter
I thought I'd share my workout and eats with you today, since it's been a while since I've done that. Today was my heavy leg day,with reps in the 3-8 range.
1)Hang power cleans:
120x3x2
These felt really good and speedy today!
2)Barbell squats:
135x5/160x5/175x5/175x5/155x5
I decided to start doing squats on the heavy day and focus on leg press and lunges on the light leg day Saturday. They felt pretty good today, even though I haven't gone heavy on them in a while! Plus, after this program is over, I'm going to be doing a pure high rep hypertrophy phase, so I need to get the heavy stuff out of my system the next couple weeks!
3)Deadlifts(sumo):
4x3-205/215/205/205
I switched to sumo this week just to see how they would feel. Last week my deadlifts were awful. I really do think I like sumo deadlifts better, I just have to have patience that they will catch up to my conventional deadlifts eventually. The hex plates my gym just got are driving me crazy. I had to stand up and reset between sets because the bar keeps getting out in front of me. So stupid.
4)Barbell reverse lunges:
95x4x6
Switched it up from Bulgarian split squats this week and was suprised by how hard these were. I liked them though!
5)Glute ham raises:
25x3x8
6)Calf raises:
4x8
7)Hanging leg raises:
4x9
Finisher:
Airdyne sprints-
10 seconds of work, 20 seconds rest,
8 rounds
These are tough if you really go all out!
And here's what I'm eating today:
Breakfast:
3/4 cup oats, 1 scoop MuscleTech Premium Gold whey protein, half a banana(not pictured), a spoonful of peanut butter
MuscleTech Platinum Iso-Whey in vanilla ice cream mixed with almond milk and poured over 2 cups of Honey Bunches of Oats Apples & Cinnamon Bunches(this cereal is everything)
Lunch:
The usual!
2 eggs + 2 whites with shredded reduced fat cheese
Roasted red potatoes cooked in olive oil(about 6-7 oz)
Snack:
2 eggs + 2 whites with shredded reduced fat cheese
Roasted red potatoes cooked in olive oil(about 6-7 oz)
Chicken soup(made with chicken breasts, soup veggies,
and cauliflower in the crockpot)+ orange on the side
and cauliflower in the crockpot)+ orange on the side
Dinner:
1 cup pasta +
4ish oz ground turkey with mushrooms and marinara sauce
Bedtime snack:
1 cup pasta +
4ish oz ground turkey with mushrooms and marinara sauce
Bedtime snack:
1/2 cup 2% cottage cheese
2 spoonfuls of peanut butter on 2 rice cakes
2 spoonfuls of peanut butter on 2 rice cakes
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