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Today is leg day! This is the first week with my new change-up.
Squats
Deadlifts
Bulgarian Split Squats
Superset Hyperextension
Leg Extention/ Leg Curl Superset
I will start off with Damien Patrick's,' Workout for mass 101 Series". Since starting back into lifting and dieting, I have done two other programs, which were great for conditioning and weight loss, and now feel its time to step up my game. I am confident that I am ready for his 102 series because I have been doing serious volume already, but I will work this in its entirety for 4 weeks or when my body screams for more.
Here is the leg workout. He has all of the muscle groups for both 101 and 102 series. I like his style and approach. My main emphasis has been improving form anyway, especially for my Squats.
https://www.youtube.com/watch?v=CiQPEZzZ1tU
I will give an update when I return. I am fueled up and ready to rock!
definitely a solid workout. I hate the fact my squats suck. I somehow really need to work on skeletal alignment issues especially in my hips and lower back.
My hips have slowly become more rigid over time even since my late 30s when I could not even do a high kick or roundhouse anymore. This truly is my latest challenge among others as I love the feeling and results of squats. I do not need to go all the way down where my ass is on grass, but as far as I can to get a good stretch and the fullest ROM.
For my KIll22 challenge, I did assisted PUs at the countertop. I did the 22 straight thru. later I did another set.
Thursday will be low carb/calorie day with cardio.
I am contemplating to break up the Friday weights, but cannot decide if I should split during the day or move arms to Saturday.
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2161 kcal
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Grasa: 36,79g | Prot: 318,19g | Carbh: 131,32g.
Desayuno: Tone's Cayenne Pepper, McCormick Ground Cumin, Turmeric (Ground), Tone's Granulated Garlic, Chinese Cabbage (Bok-Choy, Pak-Choi), Global moringa moringa leaf powder, Optimum Nutrition Gold Standard Natural 100% Whey - Chocolate, Great Lakes Gelatin Collagen Hydrolysate, Kirkland Signature Egg Whites, Egg, Hempler's Applewood Smoked Uncured Center Cut Bacon, Tone's Granulated Garlic, Black Beans (Mature Seeds, with Salt, Cooked, Boiled). Almuerzo: Banana, Kirkland Signature Turkey Burgers. Cena: Bananas, MusclePharm Combat Powder - Cookies 'N' Cream, Foster Farms Boneless & Skinless Chicken Breasts, Cooked Japanese Radish (Daikon) (Fat Not Added in Cooking), Bitter Melon Leaves, Horseradish Leaves, Jute Leaves or Radish Leaves (Fat Not Added in Cooking), Great Lakes Gelatin Collagen Hydrolysate, Optimum Nutrition Gold Standard Natural 100% Whey - Chocolate. más...
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5105 kcal
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Ejercicio:
Estiramiento (Yoga) - 20 minutos, Descansando - 14 horas y 55 minutos, Durmiendo - 6 horas, Pesas - 1 hora y 35 minutos, Caminar (Moderado) - 5/kph - 1 hora, Cardio - 10 minutos. más...
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