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):

½ scoop of MYPRE http://www.myprotein.com/sports-nutrition/mypre/11047053.html?autocomplete=productsuggestion

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.

http://www.myprotein.com/sports-nutrition/hurricane-xs/10530268.html

Tomorrow.... Chest & Triceps