DeltaWave
Senior Member
- Joined
- Feb 5, 2019
- Messages
- 100
- Reaction score
- 63
- Points
- 0
23/02/19 - Rest
Meal 1
400g oats, honey, spoonful of peanut butter
Meal 2
2 chicken schnitzels, sauce, salad
Meal 3
Marinara pasta and loads of cheese, salad, 4-5 slices of bread
Wasn't too hungry today. Got the majority of carbs/fats but definitely missed out on a good 100+ grams of protein. Will make up for it tomorrow.
24/02/19
Legs today. Good day. Got those legs warmed up then destroyed 'em with a compound lifts.
May start measuring circumference of muscles. Dunno if a good idea or not though.
Leg Extensions (warmup)
3x15x110
Leg Press (60-90 seconds between sets)
Set 1: 1x12 x (1 plate on either side)
Set 2: 3x12 x (3
Hack Squat
Set 1: 1x12 x (1plate on either side)
Set 2-4: 3x12 x (2 plates on either side)
Standing One-legged Curls
Set 1: 1x8x22
Set 2-6: 5x8 x (1 plate)
Leg Extensions to finish off
3x12x110
Meal 1
200g oats, honey, spoonful of peanut butter, cookie
Pre workout
20g carbs, 20g protein, pre workout mixed together
Meal 2
5 eggs, 2 pieces of toast, greek yogurt
300g pasta with sauce
Meal 5
200g tuna with vegetables and hotsauce
Protein = 220-240g
Carbs = 520g
Fat = 100g
Total calories = 3900-4000 calories
Meal 1
400g oats, honey, spoonful of peanut butter
Meal 2
2 chicken schnitzels, sauce, salad
Meal 3
Marinara pasta and loads of cheese, salad, 4-5 slices of bread
Wasn't too hungry today. Got the majority of carbs/fats but definitely missed out on a good 100+ grams of protein. Will make up for it tomorrow.
24/02/19
Legs today. Good day. Got those legs warmed up then destroyed 'em with a compound lifts.
May start measuring circumference of muscles. Dunno if a good idea or not though.
Leg Extensions (warmup)
3x15x110
Leg Press (60-90 seconds between sets)
Set 1: 1x12 x (1 plate on either side)
Set 2: 3x12 x (3
plates on either side)
Set 3-7: 5x5 x (6 plates on either side)Hack Squat
Set 1: 1x12 x (1plate on either side)
Set 2-4: 3x12 x (2 plates on either side)
Standing One-legged Curls
Set 1: 1x8x22
Set 2-6: 5x8 x (1 plate)
Leg Extensions to finish off
3x12x110
Meal 1
200g oats, honey, spoonful of peanut butter, cookie
Pre workout
20g carbs, 20g protein, pre workout mixed together
Meal 2
5 eggs, 2 pieces of toast, greek yogurt
Meal 3
200g tuna, 200g corn chips
Meal 4200g tuna, 200g corn chips
300g pasta with sauce
Meal 5
200g tuna with vegetables and hotsauce
Protein = 220-240g
Carbs = 520g
Fat = 100g
Total calories = 3900-4000 calories