Day 5 ~ Legs and Abs

Great Leg work out today!! Really pushed harder than last week and achieved a new personal best in my squat! A lot of you professionals will frown, but I achieved 90kg :)

I will be working my legs again in a couple of days, but today was just increasing my strength and power!

As well as my legs, I have done a small about of abs work. However, due to my fat levels around my waist, I have decided to limit this until it’s dropped.

As a pre work out snack I have consumed half a pot of cottage cheese with pineapple mixed in. As per all my workouts, prior to the gym I have taking the following supplements to aid my workout (30 minutes prior):

BCAA’s – 5g
Arginine Alpha Ketoglutarate – 2g
Creatine Ethyl Ester HCL – 5g

Set One
Set Two
Set Three
Set Four
Barbell Squat
12 x30kg
10 x 50kg
8 x 70kg
6 x 90kg
Leg Press
12 x 60kg
10 x 100kg
8 x 120kg
6 x 140kg
Lying Leg Curls
12 x 45kg
10 x 45kg
8 x 45kg
6 x 60kg
Leg Extensions
12 x30kg
10 x 30kg
8 x 30kg
6 x 30kg
Standing calf raise
12 x 35kg
10 x 41kg
8 x 48kg
6 x 61kg
Hanging knee raises

Torso Rotation
12 x 35kg
12 x 35kg
12 x 35kg

(Please note that exact results may vary based on the individual)

I don’t ever follow a leg workout with any cardio. As my legs are weak and wouldn’t cope with the stress.  

As a post workout supplement, I have taking MyProtein’s Hurricane XS. Great shake which hits your required carbs and protein, as well as creatine and HMB.

Today’s workout was done at 11.30 – 1.30pm. Getting home, I have made Chicken, brown rice and peas. Hhhmmmm

Tomorrow.... Arms!  

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