Hey dudes,
Welp I made it in for legs this past weekend as promised, had a pretty intense session.
squats, walking barbell lunges, extensions, and hip extensions(?) excercise where i bend forward at the hips on a piece of padded equipment where my thighs contact the pads and the rear of my ankle is held down so that I can raise my torso upfrom about a -60° angle up to a positive 45° angle so that its inline with my legs. Similar to a good morning but legs locked into place. I did calves and about 8 sets of box jumps. some onto the box, some over the box.
I rested Monday, and hit chest hard on Tuesday.
Yesterday I did a cool workout, it was prescribed by a strength and conditioning coach:
Full Body with emphasis on heart rate
Body weight squats
Seated dumbbell shoulder press 10, 25, 40
TRX row
Tuck jumps
3X3
Rest
Goblet squats 35, 45, 50, 70
Push-ups
4x6
3 - 0 - x - 0
Rest
Back lunge 30 lb
Vertical TRX row
4x6
0-2-X-0
Heart rate 108
My weight this morning was 214.9, i have been keeping my calories at or under 2300/day, i had been dropping weight pretty quickly, but i notice that on the days where my carbohydrate intake is higher, my weight is higher the next morning. This kind of leads me to believe that they are causing me to retain water (im not sure if its in the gi track, or in my muscles (glycogen). Either way I am anxious to see the weight strt going down again, but im not going to change anything yet. Just going to stick to the 2300 cals/day and try and get at least 180G protein