Day 25

4/12/2017

BW- 167.4

39 days out

• Stretch 10 Minutes
• Warm Up
• Stiff Leg DL w/ bar- 4x10
• Standing Barbell Calf Raises- 4x10
• Exercise- 6 sets
• Squats-
• Set 1- Warm Up, 15 reps w/ bar
• Set 2- 10 reps:155
• Set 3- 8 reps:175
• Set 4- 8 reps:180
• Set 5- 6 reps: 200
• Set 6- 6 reps: 205
• Superset- 4 sets
• DB Stiff Leg DL- 12
• Heavy, reach as far down and stretch the hammy: 45’s
• Speed deadlift off 1 plate- 3 reps, 55-60% of max:205
• Fast off the ground
• You aren't standing on a plate, the weight is on one plate
• Superset- 4
• Leg Press- 5: 290, 380, 430x2
• *Feet same width as DL
• Heavy
• Calf Raise- 20 each leg:290x4
• Triset- 4 sets
• Leg Curls- 15:50x4
• Leg Ext- 15:50x4
• Standing Calf Raises- 15:45x4
• Abs- 4 sets
• GHD Abs- 25
• Weighted Back Extensions- 15:45x4

Review-

Up 2 ounces from yesterday, for sure because of my dinner last night. I ate two hamburgers, which are super high in fat. I was worried about that but I figured I would try it out and see what happened. Still at 167 though so I’m feeling pretty good about hitting my goal of 166 by the end of the week.

My hip flexors were on fire today while squatting, I think because of the walking at night with a high incline. Not sure if I’ll keep that up next week, may just increase my lunges.

Diet-

5am- pre workout

6am- amino acids

1pm- Deli turkey, salad (chicken, egg, broccoli, lettuce), campbell’s sirloin w/ country veggies soup

6pm- Oven Roasted Turkey, mixed veggies, salad (Same as above)

10pm- 1 banana w/ PB and a protein shake