|
[NEW ROUTINE FIXING STILL] [Increase reps by 3] [2 week mark use weights]
aGENDA: Gaining Muscle/Resistance/Strength
[Protein 69g^][low carb carbs in lunch and post workout][high fiber][phyestrogen][low fat but no concern]
Morning:
Intake 1DQ,
Back is arched straight and stomach is contracted during warm ups and through out workout
[after stretching]
squeeze butt with legs hanging out of bed and kick
table leg lift 15 for each leg 3 times each scissor your legs on chair or floor
Basic LUNGES till failure
side lunges 15-20 on each leg
one leg deadlifts
dumbell deadlift: being hips in and up/down motion
step ups see how long you can go rest for 10 seconds and do another
Afternoon:
Intake 2SP,1CRB,1TBMA,1½TBAJE
Intake a high protein meal with soy milk
Back is arched straight and stomach/butt is contracted during warm ups and through out workout
2 hours after eating lunch
[Stretch]5 deep squats/pile squats: go as low as you can
sprinting:body going as much as can go [against wall knee hit chin at least over torso] slow to a stop
deep jumps: 4x bend down to squat and jump arms over head back down on heels
rest body for a couple seconds and do the entire for 25 minutes
Basic Lunges 2 sets 12-15 reps with [1 min.rest]
Bridge on the floor 2 sets of 15+ reps with [30 sec.rest]
spread leg and close when pulling up push through heels
Step back lunges 2 sets of 10 reps [1 min.rest]
explode through heel when coming back up
Bridge on the floor 2 sets of 12-15 reps [30 sec.rest]
spread leg and close when pulling up push through heels
Night:
Intake 2SP,1CRB,1TBMA,1½TBAJE
Intake a high protein meal with soy milk
Back is arched straight and stomach/butt is contracted during warm ups and through out workout
2 hours after eating dinner
donkey kick bent knee 15 reps each leg [3 sec.hold]
back is straight and hands supporting upper bodydonkey kick straight 15 reps each leg [3 sec.hold]
low leg not touching floor back is down and hands supporting upper body
firehydrant 15 reps each leg [3 sec.hold]
back is straight and hands supporting upper body
Leg extension: 2 sets 15 reps
hold chair for support
rise leg to side as high as can go
rise leg to the front as high as can go
rise leg to the back as high as can go
squeeze butt with legs hanging out of bed and kick
|
1573 kcal
|
Fat: 72.16g | Prot: 109.27g | Carbs: 117.67g.
Lunch: Arnold hearty wheat health full bread, Scrambled Eggs, Bacon Supermarket Brand, Light Tuna Fish (Drained Solids In Water, Canned). Dinner: 14" Original Crust Pizza - The Meats. Snacks/Other: quaker chewy granola bar oatmeal rasin, Bottled Water from AC. more...
|
|