Thursday December 8, 2011

Today was all about the legs. I completed a muscle building workout to help strengthen my legs and gain the muscle I need to tackle the hills in the Tough Mudder.

Leg Extensions
2 warm up sets of 15 reps
1 working set to failure of 10-12 reps
Leg Press
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Hack Squat
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Seated Hamstring Curl
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Stiff Legged Deadlifts
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Calf Press on Leg Press
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps
Seated Calf Raise
2 Warm up sets of 10-12 reps
1 Working set to failure of 10-12 reps

This workout was nothing special or intense, it was meant to build and repair the muscles in my legs to make them stronger. This next week I will focus on muscle building and strengthening then the week after that I will get back into Hi intensity.

Meal 1:
Egg Whites
Meal 2:
Almond Butter sandwich on Wheat Bread
Meal 3:
Chicken and Brown Rice
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post Workout Whey Protein Shake
Meal 6:
Chicken and Broccoli