Day 4 ~ Legs & Abs

Oh yeah! Legs and abs twice in a week, #loveit.

Today’s workout was about going heavy! Focusing on 5 -8 reps but dramatically increasing weight from earlier in the week where I achieved 12 reps.

I have still following the training plan set out 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)

So far, I feel leaner and can see a difference in my body’s definition however still weigh the same. (So achieving my goal...so far!)

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):

1 scoop of MYPRE http://www.myprotein.com/sports-nutrition/mypre/11047053.html?autocomplete=productsuggestion  I opted for 1 scoop today as I am training during the day and not last thing at night.

X4 Creatine tables

Workout	Set One	Set Two	Set Three
Barbell Squat	5 x 60kg	5 x 80kg	5 x 100kg
Leg Press	8 x 140kg	8 x 140kg	8 x 140kg
Deadlift	5 x 100kg	5 x 100kg	5 x 100kg
Hip adduction	12 x14kg	12 x 14kg	12 x 14kg
Standing Calf raises	15 x 55kg	15 x 55kg	15 x 55kg
Cable Crunch	12 x 55kg	12 x 59kg	12 x 59kg
Weighted Russian Twist	12 x 15kg	12 x 15kg	12 x 15kg

(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 631 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.... Shoulders & Arms