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Kinda took it easy last night. Quad-focused leg day.
leg extensions: 1x20 (quad warm-up)
Seated calf raise: 5x20
Romanian deadlifts: 1x20 (hamstring warm-up)
Barbell squats: 2 warm-ups, 3x12, 3x5
Rowing machine: 5 mins.
Leg extensions: 5x12
Rowing machine: 5 mins.
Lying hamstring curls: 5x12
calf press: 5x12
Rowing machine: 5 mins.
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2259 kcal
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Líp: 107,79g | Prot: 177,94g | Carbs : 141,55g.
Pequeno Almoço: Whole Milk, BPI Sports Whey-HD. Almoço: Gatorade G2 Perform 02 - Strawberry Watermelon (Bottle), Market Pantry Sharp Cheddar Cheese Slice, Pesto Sauce, Hormel Chili with Beans, Pepperoni, Wal-mart Deli Popcorn Chicken, Kroger Chicken Salad, Cedar's Spinach Wrap. Jantar: Food Club Large Egg, Cooked Egg White. Snacks/Outros: BPI Sports Whey-HD. mais...
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3258 kcal
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Exercício:
Remo - 25 minutos, Musculação (Moderado) - 1 hora, Descansar - 6 horas e 5 minutos, Dormir - 8 horas, Trabalho de Escritório - 8 horas, Caminhar (Moderado) - 5/kph - 30 minutos. mais...
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