Thursday & Friday

I'm going to post my nutrition for just today since it was practically the same as yesterday.

Thursday/Friday, August 23-24, 2012

Nutrition
Breakfast, 7:30 AM - protein shake
AM snack, 10:30 AM - apple
Lunch, 1:30 - Celery sticks with peanut butter
PM snack - protein shake
Dinner - "Irish toast" (bread with a hole torn in the middle; crack an egg into the hole, grill on the stove) with cheese and avocado

Thursday Workout: Gluteus minimus, medius, maximus (butt)/ Hamstrings (back of thigh)
Glutes:
1. lying leg press (foot position: narrow stance, feet high on platform - but keep full foot firmly planted, do not let toes extend off platform. press through the heels to target the glutes); 270 lbs; 3/10
2. single leg press (same as above, but one leg - keep the foot placed in the center of the platform, near the top); 75 lbs; 3/12
3. single leg deadlift; 30 lbs; 3/10
4. ball hip thrust with plate; 25 lbs; 3/10
5. bosu deadlift; 45 lbs; 3/15
6. narrow/high stance upright leg press; 135 lbs; 3/12
Hams
1. prone ham curl - single leg; 35 lbs; 3/10
2. prone ham curl - double leg; 60 lbs; 3/10
3. BB pulse lunge; 25 lbs; 3.10
4. BB step ups; 25 lbs; 3/10 each side
5. Plie lying leg press; 270 lbs; 3/10
Yoga cool down 15 minutes

Friday Workout: Back/Biceps
Back (latissmus dorsi, rhombouds, erector spinae)
Rhomboids (mid-back)
1. BB row; 55 lbs; 3/12
2. DB bent over row - one arm; 30 lbs; 3.10
3. plank row - one arm; 15 lbs; 3/10
Lats (sides of back)
1. wide grip lat pull; 60 lbs; 3/12
2. close grip lat pull; 60 lbs; 3/12
3. one arm lat pull; 40 lbs; 3/12
Biceps (front of upper arm)
1. preacher curl; 45 lbs; 3/10
2. concentration curl; 15 lbs; 3/8
3. BB curl; 25 lbs; 3/10
Erector Spinae (low back)
1. back extention; 25 lbs; 3/12

Now I'm going to go soak my sore muscles in a bath. Peace.