Tuesday, June 16, 2015
Legs HypertrophyPretty good workout today despite not feeling 100%. I cannot believe how sore my back is! When I was foam rolling today, I really wanted to cry. I haven't winced that much in a long time. I had a killer pump going to. You know your pump is epic when you're wearing black compression pants and see the vascularity through the dark color. I did modify the session though from the way boone outlined it. I did 5 sets each for calves instead of 3 each.
As far as my day today, just filled out a bunch of out of state teaching apps and a new one in my state. Also went to my grandmothers to put her AC in for here. Better to do it now before it gets too hot. Also, I forgot how parking is at the gym at 9 in the morning. Too many damn soccer moms doing their classes!TrainingFront Squat 60 - 90 second rest
This week calls for 6x8 with the last set being AMRAP. Haven't done front squats in forever, I was happy with these. I also forgot how taxing front squats are as far as breathing goes. I felt like it was a cardio session with that rest period.Leg Press 60 - 90 sec rest
230x10, 10, 12
This week calls for 3 sets of 10 with the last set being AMRAP. We have 3 different leg presses. A squat press, the platform pivots and is not a sled, a new leg press which seems so damn easy, and this older one which no one uses because you cannot go as heavy. I love it because no one uses it and because I like the challenge.Seated Hamstring Curl 60 sec rest
95x15, 12, 12
Hold on the contraction and had a negative of 2-3 seconds. Yes, I counted on a clock. Provided for a killer pump.Leg Extensions 60 sec rest
100x13, 10, 10
I adjust the seat so that my lower back is on the back pad, but my body is as upright as possible. I have found by doing that and not leaning back, it makes it a lot harder to cheat.Standing Machine Calf Raise 45 - 60 sec rest
150x12,11,11,10,10Seated Hammerstrength Calf Raise 45 - 60 sec rest
- Sat. - 20g
- Poly. - 12g
- Mono. - 30g
Post workout today - Sweet Potatoes, Volume Proats with almond milk, egg whites, natty, pb, and CPBC Select, raspberries, and regular fiber one cereal (it's just bran cereal with 0 sugar). I dumped the cereal and raspberries with the oatmeal after the picture. Also, I call them volume oats because right before all the milk is absorbed, I add in more water, then once all that is almost gone, I add in the egg whites. All the additional liquid gives it so much more volume than it would initially have.
The reason why I am showing you all some of my meals is because I am an advocate of flexible dieting/IIFYM. As you could see all of my foods in that meal, and for the entire day, were "clean foods". Yesterday, I had a serving of muddy buddies and a serving of cereal which can be seen as "dirty". It is all about moderation. I want people to see that this is how IIFYM should be practiced and viewed.
Homemade muffins coming tomorrow long with C4 reviews!