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Today's High intensity leg session, I can't Wait.
10 min Cardio Warm Up
Stretching:
Lower Back Stretch: 1 set of 6 reps, each side
Hamstring stretch (keeping legs straight): 1 set of 6 reps
Glute stretch: 1 set of 6 reps
Lifting:
Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)
Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Moderate Stance. Squat below parallel.
Hamstring Curl:1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Have partner lift weight to exhaust negative.
Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)
Perform rest-pause sets to push beyond failure.
Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
Perform full extension and control when training calves
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3011 kcal
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Líp: 81,52g | Prot: 270,08g | Carbs : 310,22g.
Pequeno Almoço: Egg (Whole), Pepperidge Farm 100% Natural Whole Wheat Bread. Almoço: Cucumber (with Peel), Tyson Foods 99% Fat Free Boneless Skinless Chicken Breasts, Fiber One 90 Calorie Chewy Bars - Chocolate Peanut Butter, Taste of Inspirations Nonfat Greek Yogurt - Blueberry, Fiber One fruit snacks (mixed berry). Jantar: Dry Roasted Unsalted Almonds, Dymatize Nutrition Elite Fusion 7, Egg, Bob's Red Mill Quick Cooking Rolled Oats, Pepperidge Farm 100% Natural Whole Wheat Bread. Snacks/Outros: Bananas, Now Foods Dextrose Powder, MET-Rx BCAA 5000, Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Chocolate. mais...
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3080 kcal
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Exercício:
Musculação (Moderado) - 1 hora e 30 minutos, Caminhar (Rápido) - 5,5/kph - 10 minutos, Descansar - 6 horas, Dormir - 7 horas e 50 minutos, Trabalho de Escritório - 8 horas, Caminhar (Moderado) - 5/kph - 30 minutos. mais...
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