8/29/12 Legs/Cardio/Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 25 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 60lbs - 15 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: Bodyweight - 15 fast reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 60lbs - 12 reps
Set 3: 20lbs - 12 reps
Set 4: 20lbs - 12 reps
Set 5: Bodyweight - 12 fast reps

Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 20 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps

Single Calf Raise:

Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 60lbs - 25 reps each leg
Set 4: 60lbs - 25 reps each leg
Set 5: Bodyweight - 25 fast reps each leg

20 mins walking at 4.2mph

1/2c Oats
1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA

Those higher weight moves today really burnt and really had to force myself to power thru them. Great workout. Like mentioned yesterday no HIIT today just straight up walking to give my legs some time to rest for Saturday's race!

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Wednesday Evening Workout:

Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 15 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Hanging Bicycle - 15 reps
Repeat once

Decline Sit Ups - 15 reps
Repeat once

50 Burpees