Day 5 - Calves, Quads, and Bi's

November 5th, 2009

8:00am - coffee

8:30am - workout - consumed 4 rice cakes, 2 scoops of protein, 2 servings of ON CGT-10 while training (it was long workout, woke up late and wanted to get to the gym asap!).

11:00am - 8 egg whites, 1 cup oatmeal, 1 banana

2:00pm - tuna sandwhich

5:00 - Sloppy Joes!!! (my own recipe contain whole wheat buns, lean ground beef, and some other secrets).

8:00pm - Cliff Builder Bar

10:00pm - 1 scoop ON NItro Core, 1 scoop whey isolate, fat free milk.



Workout:

Calves
1-legged standing
Set. Lbs. Reps
1. 105. 20
2. 150. 15
Rise to. 200 hold 30 sec
Rise to 240 hold 20 sec

Seated calve raises
Set. Lbs. Reps
1. 45. 30. Toes out
2. 90. 30. Toes in
3. 135. 30. toes str8
4. 90. 10. Toes in
10 toes str8
10 toes out
5. 90. 15 1/3 reps, in
15 1/3 reps out
15 1/3 reps str8
6.. 45. 100

Leg extensions - 1 legged
Set. Lbs. Reps
1. 40. 20
2. 70. 20
3. 100. 15
4. 145. Hold for20 sec

Front squats
Set. Lbs. Reps
1. 100. 20
2. 150. 10

Hack squats
Set. Lbs. Reps
1. 90. 20
2. 180. 15
3. 270. 12
4. 360. 10
5. 90. 50

Leg extensions 2 legged
2 sets, hold max weight as long as possible

Bi's
Dumbell curls on preacher
Set. Lbs. Reps
1. 30. 10
Drop to 20. 15
2. 30. 12
Raise to 40, hold 20 sec
Raise to 50, hold 10sec
Drop to 35, hold 15 sec

lat pull station, grip bar with palms facing you, curl bar behind head. No name for this one yet.
Set. Lbs. Reps
1. 40. 14
2. 40. 10
3. 40. 12

Cable dbl biceps pose
1. 40. 20
2. 60 Hold dbl pose 20 sec
3. 80 Hold dbl pose 10
Drop to 60, hold 20, force neg 10 sec.
4. 40lbs 20reps
Rise to 80lbs, hold 10 sec
drop to 60s, force neg 10 sec.

***Force negatives are when your workout partner foces the weight in the opposite direction you are holding it.