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03 сен 19
Mike531- Журнал, 03 сен 19
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Yesterday started week 3 of Max size. Today is Quads and Hamstrings.
Complete alternating sets of squats with deadlifts until all 20 sets are complete. BARBELL SQUATS REPS: 10
• SETS: 10 Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so, however this will be less likely now that you are performing alternating sets (giving you more rest between sets of this exercise). Rest exactly 60 seconds between sets of alternating exercises. BARBELL DEADLIFTS REPS: 5
• SETS: 10 Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets.
• ISO PRO-PAIN FINISHERS QUADS ISO PRO-PAIN FINISHER REPS: 60 SECOND WALL SIT ==> PRISONER JUMP SQUATS
• TIME: WITHIN 9 MINUTES! Perform a wall sit for 60 seconds (or until failure) and complete your original failure number reps of prisoner jump squats (from your previous quad pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a wall sit for 30 seconds. HAMSTRINGS ISO PRO-PAIN FINISHER REPS: LONG LEG BRIDGE HOLD ==> PB HAMSTRING CURLS
• TIME: WITHIN 9 MINUTES! Perform a long leg bridge hold for 60 seconds (or until failure) and complete your original failure number reps of physioball hamstring curls (from your previous hamstring pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a long leg bridge hold for 30 seconds.
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Жир: 46,62г | Белк: 159,02г | Углев: 236,15г.
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Dunkin' Donuts Iced Coffee with Cream & Sugar, Dannon Two Good Vanilla Greek Yogurt, Kellogg's Special K Protein Cereal, Giant Eagle 1% Low Fat Milk, Coffee with Cream and Sugar, Bananas.
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Italian Sausage, White Rice.
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Spinach , Farm Rich Boneless Skinless Chicken Breast.
Перекус/Другое:
GNC Wheybolic Natural Chocolate, Kashi Chewy Granola Bars - Dark Mocha Almond.
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Apple Health - 24 часа.
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The prisoner jump squats were the worst. After a 60 second hold I only crank out 10 jump squats before my legs were jello. The 20 10-By’s didn’t help either. 😂
03 сен 19 написано членом:
Mike531
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