Wed morning
Lower body/core
Dynamic warmup-10 mins
Core:
Stability Ball Leg Curl/Leg Raise
2 sets of 8
Dead Bug against wall
2 sets of 12
Box jumps superset Cable Squats
15 ss 55 x 12
15 ss 65 x 12
15 ss 75 x 12
Bulgarian Split Squat w/ defecit superset Stability Ball Rotations
3 sets of 40lbs x 15 per leg ss 25 rotations per side
Single Leg Romanian Deadlifts
3 sets of 40lbs x 12 per leg
Palof Press
iso-30lbs x 40 secs
30lbs x 15 presses
Incline plank reverse leg extensions
2 sets of 12 per leg
stair calves ascending
16 steps
changed my diet
am eating asparagus with my meals now instead of kale-i really like it
so the diet looks like
5 omega eggs w/ 100g blueberries
post workout-3 scoop mass maker, 1 scoop muscle provider, 1.5tbsp mac oil,cinnomon,1 apple or peach or plum
8 oz chicken w asparagus, 35g pistachios, tomatoes, mustard
8 oz chicken w asparagus, 30g walnuts or pecans, tomatoes, mustard
8 oz wild sockeye salmon, spinnach, tomatoes
6 oz turkey w mixed greens, handful pumpkin seeds, tomatoes, mustard