T Nation

Follow 2 Leads Log

Today I ate like crap but will start posting my hopefully strict diet diet tomorrow.

Mon.

Lower Body

Warmup
HIIT
6 reps 30 sec. each

Squat
135x5
165x5
185x5
205x5
225x5
Leg Curls (the 120 is stuck to the 135)
80x12
90x10
100x10 supposed to do 8 but was easy
110x10 supposed to do 6 but was easy 120 would probably be ideal
135x6 hard
Leg Press
415x12
415x10
Jump Rope
5x1 min.
Lunge (non weighted)
1x12

Would like to add leg extension but machine is broke at my school

any advice would be helpful

support would be great too

TODAY

Meal 1- 3 Egg whites, 1 egg , 2 servings of salsa and 5 strawberries

Meal 2- Whey Protein Shake 2 31 G scoops

Meal 3-1 Can of tuna, 1.5 servings of cottage cheese, 2 servings of salsa, 1 stick of celery and 2 table spoons of all natural PB

meal 4- Whey Protein Shake 2 31 G scoops

Meal 5- 1 Chicken Breast,1 seving of cottage cgeese, 2 servings of black beans, 1 serving fresh broccoli 2 servings salsa

meal 6- apple

meal 7- 1 serving all natural almonds, 1 serving smokehouse almonds, and 5 strawberries

Upperbody

Flat bench
135x6
150x6
160x5
175x5
185x4
Decline Bench
135x12
135x10
Incline Bench
95x12
115x10
Dumbell Curls
20x12
25x10
30x8
35x6
25x12
Barbell Curls
40x12 Upper motion
40x12 lower motion
40x12 full motion
Overhead 2 hand Tricep Ext. Dumbells
25x12 EASY
30x10 EASY
35x8 EASY
40x6 EASY
have to increase weight next time
Bench Dips (non weighted)
1x12
Dumbell Shoulder press
20x12
25x10
30x8
35x4 <-- hard back cramped
(GOOD)
Machine Rows (no cable)
90x12
100x10
110x8
120x6
100x12
Good Mornings
1x115

Off day

will post diet later