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today I did legs!!!!! you know what they say... you can't spell legendary whithout leg day!!!!!!!
-Front squats 4 sets of 8-10 reps
-Front pause squats 2 sets of 5 reps
-Leg press 4 sets of 8 to 10 reps
-rear lunges with dumbbells 3 sets of 20 steps
-leg extensions 3 sets of 8-10reps
-stiff legged deadlift 4 sets of 8-10reps
-4 superset lying leg curls 10-12reps
standing calf raises 15reps
this is a brutal workout!!!!!!
Lihat Kalender Diet, 13 September 2014:
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3421 kkal
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Lemak: 86,27g | Prot: 209,03g | Karb: 184,92g.
Makan Pagi: Oats, Tuna in Water (Canned), Tilapia (Fish) (Cooked, Dry Heat), 1% Fat Milk, Apples, Egg, Hershey's Natural Unsweetened Cocoa, Egg White, Barlean's Extra Virgin Coconut Oil, Brown Rice, Carrots, Optimum Nutrition Gold Standard 100% Whey - Vanilla Ice Cream, Bananas. Makan Malam: Chili's Burger Patty, Cheeseburger, Smirnoff Vodka. Camilan/Lainnya: Beer, Tuna in Water (Canned), Hard Candies, Egg White, Apples. lagi...
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2179 kkal
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Latihan:
Latihan Beban (Sedang) - 1 jam dan 30 menit, Tidur - 8 jam, Istirahat - 14 jam dan 30 menit. lagi...
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