monday
weight was 169-abs are looking good
was tempted to cheat-no cravings, but decided not to
arm is feeling better-i go for my last follow up on thurs-hopefully i can start doing some light chest work next week i hope
legs
walking lunges(double lunge=1 lunge) superset lying leg curls
40 lunges ss 50 x 12
40 lunges ss 70 x 12
40 lunges ss 90 x 12
40 lunges ss 90 x 12
leg press superset rotary calf machine
3 plates per side x 25 ss 100 x 30
3 pps x 25 ss 100 x 30
3 pps x 25 ss 100 x 30
3 pps x 25 ss 100 x 30
hypers superset pistol squats
15 ss 5 per leg
15 ss 5 per leg
15 ss 5 per leg
15 ss 5 per leg
seated calf superset single leg calf raise
70 x 12 ss 12 per leg
70 x 12 ss 12 per leg
70 x 12 ss 12 per leg
70 x 50 ss 12 per leg
diet
4 omega eggs w 3/4 cup oats w 1/4 cup blueberries
greek yogurt w 1/4 cup pumpkin seeds w 1 apple
6 oz salmon w kale, 1/4 cup blueberries, honeydew melon, tbsp etxra virgin olive oil and lemon juice
6 oz salmon w kale and spinnach, 2 kiwis, tbsp extra virgin olive oil and lemon juice
8 oz turkey w 1/4 cup blueberries, 27g pecans