MORE THAN JUST FITNESS

MORE THAN JUST FITNESS

Day 1 ~ Legs & Abs




First day back in the gym after three weeks off! I have sprained my ankle last week which is still swollen but need to get some exercise and what better way than to start the week than a legs and abs workout.


Keeping it fresh, I have changed my workout routine to one provided by www.andrewcainefitness.com. Andrew has provided me with a diet and training plan, which will aid me to reach my goal. (Keep my body mass, drop the fat)

I have also opted to change the supplements that I use and gone for the Myprotein Building muscle bundle: http://www.myprotein.com/sports-nutrition/men-s-build-muscle-bundle/11225515.html The bundle contains a whey protein, which is ideal for cutting as well a number of vitamins. 
   
Prior to the gym I have taking the following supplements to aid my workout (30 minutes prior):
X4 Creatine tables

Workout
Set One
Set Two
Set Three
Barbell Squat
12 x 60kg
10 x 40kg
8 x 40kg
Leg Press
12 x 120kg
12 x 120kg
12 x 120kg
Dumbbell Lunges
10 x 8kg
10 x 8kg
10 x 8kg
Leg Extensions
15 x30kg
15 x 30kg
15 x 30kg
Lying Leg Curls
15 x 45kg
15 x 45kg
15 x 45kg
Standing Calf raises
15 x 55kg
15 x 55kg
15 x 55kg
Cable Crunch
12 x 77kg
12 x 77kg
12 x 55kg
V UPs
12
12
12
Weighted Russian Twist
12 x 10kg
12 x 10kg
12 x 10kg

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

The next two weeks, I will not be performing any cardio after my works. After the two weeks are up, I will introduce 10 minutes of HIIT training.

Today’s leg workout achieved 693 calories burnt and took 1hr 18mins.

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.


Tomorrow.... Chest & Triceps 

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