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Day 2

Core Workout: 1 minute each exercise with 1 minute break between sets.

Plank
Right side plank
Left side plank
Leg flutters
Bridge Raises

Leg and Shoulders: 3 sets of 10

Hamstring curls 60lbs
Leg extensions 100lbs (started at 60), I do these quick up, 2 sec hold, 2 sec lower
Calf raises 200lbs
Squats 280lbs (new personal best)
Thigh Adductor 220lbs
Thigh Abductor 200lbs
Seated Row 60lbs (extremely slow and controlled with a 2 second hold)
Straight arm pull-down 60lbs
90 degree bent over cable fly 10lbs each arm
Shoulder shruggs 55lbs
standing shoulder fly’s: 12.5 dumbells

Meals:

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Buddha bowl: 6 oz chicken, 1/2 cup black beans and 2 cups spinach

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6 egg white scramble with potato, turkey sausage and 1 oz avocado

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Tofu Tikka Masala with Quinoa and spinach salad.

Cheers.

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