WWMCD24's workout thread
Do this workout for 4 weeks, with one rest day between days 2 & 3. 25 second rest between sets.
Also, during my "rest days," I'll be working on pure lower/upper body off-machine exercises
Do you do any cardio or just lift?
Good looking schedule...I might have to steal it for this summer!
Deviated from the workout yesterday (free weights were closed at the gym, some ass didn't have a spotter and almost died)
Warmup - Treadmill - ~15 minutes at ~4 MPH
Leg curls - 3 sets - 8 reps - 95 lbs
Leg extension - 3 sets - 12, 10, 8 - 120 lbs
Horizontal calf - 5 sets - 12 reps - 140 lbs
Seated leg press - 5 sets - 15 reps - 200 lbs *hory shet*
Hip adduction - 3 sets - 10 reps - 205 lbs
Hip abduction - 3 sets - 12 reps - 190 lbs
Tricep extension - 5 sets - 10 reps - 70 lbs (ROFL)
Abdominal crunch w/ weight - 3 sets - 17 reps - 90 lbs
Weight yesterday: 176 lbs
Body fat : 10.2%
135.9g of Protein
53.0g of Fat
378.4g of Carbs
Total: 448 calories 11.3g of fat 67.1g of carbs 24.0g
570 13.5g 118g 14.5g
4 scoops of Monster Mass in 20 oz. milk
640 17g 71g 50g
816 11.2g 122.3g 47.4g
You aren't taking in nearly enough calories nor are you eating a sufficient number of meals a day to recover and grow on a schedule like that.
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