- Joined
- Dec 11, 2014
- Messages
- 3,648
Sunday did quads before work , 10 mgs sd
didnt have time to really finish so did what I could
bike warmup 10 mins
leg extensions many sets light reps
bodyweight squats -it takes a lot for my knees to warm up. Ive had a serious injury to my left leg in 2017 and havent been able to push things like I used to due to knee giving out esp on hack squats, which is the exercise I hurt it on
leg press (close stance wait some minutes then wide stance)
1 plate 10, 10
3 plates 10,10
5 plates 10,10
6 plates 10, 10
hack squat
1 plate-10
2 plates 8 leg gave out
2 plates and 25- i forget
different angled leg extension machine
then work
after work went back did hammies
seated leg curl
50lbs-15
90lbs-15
110lbs-10
130lbs-8
150lbs-5
*did a little physical therapy on my arms as left elbow been aching a bit.
incline glute ham raises set of 10
hang upside down from dont know the name you hang upside down and stretches back out
lying leg curls
50lbs-5
80lbs-5
110lbs-5
125 lbs-5
Nutrition is all on point. Some days I throw in a cheat meal
just for reference here was my day. Some days I eat cleaner than this, usually not too dirtier.
middle of night
30 grams protein
30 grams fat
meal one
1 cup eggwhites
1.25 scoop protein powder mixed in half cup oatmeal, with banana sliced in it, with some organic sgredded coconut for a little fat.
supplements , multi, vit c 1 gram, joint supplement, greens supplement, cycle support supplement, 1500 mgs epa and dha
protein 50 grams
carbs 50 grams
fat 10 grams
meal two post-training
40 grams wpc, 10 grams bcaas with glutamine (ajipure and ajamoto)
60 grams from dr pepper
30 mins later 5 grams l glutamine (ajipure)
40 mins later
two cans tuna with mayo, sliced pickle, salt and pepper
medium sized idaho potato with salt and margarine
protein 50
carbs 40
fat 10
two slices pizza, three chicken wings, and 35 gram high quality whey shake
protein 50
carbs 50
fat 25
10 grams bcaa and l glutamine intra workout
post training
roast beef 35 protein
rice 30 protein
asparagus
supplements multi, vit c, joint supplement, probiotic, tudca
two hours later
40 grams from cottage cheese, 1500 mgs epa and dhea, small dose of finasteride, and 30 mgs ralozifene
40 grams protein
15 grams carbs
15 grams fat
so todays nutrition count
290 grams protein
245 grams carbs
90 grams fat
20 grams bcaas
15 grams l glutamine
thats looks low to me unless I counted miscorrectly.
*remember 5 grams bcaas equal the equivalent of 20 grams whey protein, you'd have to take in 20 grams whey to get the l leucine, valine and isoleucine grams in whey to get that bcaa amount*
didnt have time to really finish so did what I could
bike warmup 10 mins
leg extensions many sets light reps
bodyweight squats -it takes a lot for my knees to warm up. Ive had a serious injury to my left leg in 2017 and havent been able to push things like I used to due to knee giving out esp on hack squats, which is the exercise I hurt it on
leg press (close stance wait some minutes then wide stance)
1 plate 10, 10
3 plates 10,10
5 plates 10,10
6 plates 10, 10
hack squat
1 plate-10
2 plates 8 leg gave out
2 plates and 25- i forget
different angled leg extension machine
then work
after work went back did hammies
seated leg curl
50lbs-15
90lbs-15
110lbs-10
130lbs-8
150lbs-5
*did a little physical therapy on my arms as left elbow been aching a bit.
incline glute ham raises set of 10
hang upside down from dont know the name you hang upside down and stretches back out
lying leg curls
50lbs-5
80lbs-5
110lbs-5
125 lbs-5
Nutrition is all on point. Some days I throw in a cheat meal
just for reference here was my day. Some days I eat cleaner than this, usually not too dirtier.
middle of night
30 grams protein
30 grams fat
meal one
1 cup eggwhites
1.25 scoop protein powder mixed in half cup oatmeal, with banana sliced in it, with some organic sgredded coconut for a little fat.
supplements , multi, vit c 1 gram, joint supplement, greens supplement, cycle support supplement, 1500 mgs epa and dha
protein 50 grams
carbs 50 grams
fat 10 grams
meal two post-training
40 grams wpc, 10 grams bcaas with glutamine (ajipure and ajamoto)
60 grams from dr pepper
30 mins later 5 grams l glutamine (ajipure)
40 mins later
two cans tuna with mayo, sliced pickle, salt and pepper
medium sized idaho potato with salt and margarine
protein 50
carbs 40
fat 10
two slices pizza, three chicken wings, and 35 gram high quality whey shake
protein 50
carbs 50
fat 25
10 grams bcaa and l glutamine intra workout
post training
roast beef 35 protein
rice 30 protein
asparagus
supplements multi, vit c, joint supplement, probiotic, tudca
two hours later
40 grams from cottage cheese, 1500 mgs epa and dhea, small dose of finasteride, and 30 mgs ralozifene
40 grams protein
15 grams carbs
15 grams fat
so todays nutrition count
290 grams protein
245 grams carbs
90 grams fat
20 grams bcaas
15 grams l glutamine
thats looks low to me unless I counted miscorrectly.
*remember 5 grams bcaas equal the equivalent of 20 grams whey protein, you'd have to take in 20 grams whey to get the l leucine, valine and isoleucine grams in whey to get that bcaa amount*