Today is leg day, the most destructive workout of the week. Unfortunately because of the cardio I do every day I have very tired legs, especially the calf area .. so I can not push as I want in workouts.. probably today i will skip the Squat.
Today's Diet
Meal 1
- 6 protein muffin
Meal 2
- eggwhites pancake
- 80g low fat greek yoghurt
- zero kcal chocolate syrup
Meal 3
- 45g whey protein
Meal 4
- 45g spelled bread
- 100g turkey
- 4 oreo cookies
Todays' Workout - Legs
- standing calf 12-12-10-8-8-8-6 with peak contraction
- seated calf 15-12-12-10
- leg press high feet focus on hams 15-12-10-6-15
- leg extension 5 sets of 8/10 reps with peak contraction
- leg press 45° 10-8-7
- hack squat 3 sets of 3 reps with 6'' negative + 2'' stop on max stretch position
- abductor 4x 15/20
- adductor 4x 15/20
- stiff leg deadlift 2 sets of 8 reps with stop of 3'' on the position of max stretch
- cardio 10' on tapis roulant
DESTROYED!
Also some veins on quads starting to coming out, very good.
Meanwhile, today I took advantage of the cooking of meals for next days, making filled protein muffins with the following ingredients:
- 500 ml egg white
- 350g low fat greek yoghurt
- 30g whey protein powder
- 130g instant oats
- 20g nesquik
- yeast
- 100g banana
Really delicious, 24 portions came out of it, and they satisfy me enough even with just about 45 kcal each!
Meanwhile, while I cook dietary meals, my girlfriends is not on diet and she is making normal, delicious, chocolate cookies... a great help to make me stay and keep on a diet.. yeah, a really great help, thank you... ahahahha 😑 👿 😑
