SergioZ07 's dagbok, 13 sep 14

today I did legs!!!!! you know what they say... you can't spell legendary whithout leg day!!!!!!!

-Front squats 4 sets of 8-10 reps
-Front pause squats 2 sets of 5 reps
-Leg press 4 sets of 8 to 10 reps
-rear lunges with dumbbells 3 sets of 20 steps
-leg extensions 3 sets of 8-10reps
-stiff legged deadlift 4 sets of 8-10reps
-4 superset lying leg curls 10-12reps
standing calf raises 15reps

this is a brutal workout!!!!!!

---

3421 kcal

Fett: 86,27g | Prot: 209,03g | Kolh.: 184,92g.   Frukost: Oats, Tuna in Water (Canned), Tilapia (Fish) (Cooked, Dry Heat), 1% Fat Milk, Apples, Egg, Hershey's Natural Unsweetened Cocoa, Egg White, Barlean's Extra Virgin Coconut Oil, Brown Rice, Carrots, Optimum Nutrition Gold Standard 100% Whey - Vanilla Ice Cream, Bananas. Middag: Chili's Burger Patty, Cheeseburger, Smirnoff Vodka. Snacks/Annat: Beer, Tuna in Water (Canned), Hard Candies, Egg White, Apples. mer...

2179 kcal

Träning: Styrketräning (Måttlig) - 1 timme och 30 minuter, Sömn - 8 timmar, Vila - 14 timmar och 30 minuter. mer...