Thursday (also known as "Jersday") August 4, 2011 - QUADS
PRE-WORKOUT MEAL
One tin of tuna
Handful of blueberries
Light Leg Extension - 4 Sets
60lbs x 15/ 60lbs x 15/ 60lbs x 10/ 60lbs x 10
Leg Press - 4 Sets
360lbs x 10/ 450lbs x 10/ 540lbs x 8/ 630lbs x 6
Squats - 5 Sets
135lbs x 10/ 155lbs x 10/ 185lbs x 10/ 205lbs x 8/ 225lbs x 6
Hack Squats - 3 Sets
270lbs x 10/ 270lbs x 10/ 320lbs x 7
Heavy Leg Extension - 4 Sets
165lbs x 10/ 180lbs x 10/ 195lbs x 10/ 210lbs x 8
Stationary Lunges - 2 Sets
Barbell (no weight) x 10
Barbell (no weight) x 12
Total time: 40 minutes
ABS
Crunches 40
Toe Touches 40
Leg Throw Downs 40
Knee Crunchs 40
Side Crunches 40
Total Reps 200
POST WORKOUT MEAL
2 Scoops Peanut Butter Isoflex Whey Protein
Handful of Unsalted Dry Almonds
Now that I can't feel my legs; in the words of my good friend Ronnie Coleman;
"Everybody wants to be a body builder but don't no one wanna lift them heavy ass weights"
