Wed, Jan 23rd, 2013.
I got just one more week off, then I return teaching, my passion. Highlights
Yesterday I didn't poste because I had some things to do around house...
Had a pretty consistency in diet and training, with a solid cardio workout. My body feels better when I do cardio in one day and alternate the weights. Like, Mondays, Weds and Fridays I go on weights. Tuesdays, Thrusdays and Sats, I go on cardio and abs. I rest on Sundays, but rest means some walking at the park.
So, today is LEG day and SHOULDERS.
As I got a injury on my right shoulder and lower back, there are some exercises I can't do, such as squats and deadlifts. Instead, I do farmer's walk and lunges. I can do most of shoulders but I need to go easy on the weights.Today is going like this
* DB laterall raises superset with DB front raises @ 6kg each side.
* barbell shrugs @ 40 kg each side.
* farmer's walker @ using 4 kg each dumbbell
* leg extensions @ 30 kg
* hips machine @ 30 kg
* lying leg extensions @ 25 kg
* glutes kickbacks @ 20 kg
* leg presses @ 20 kg each side
* calves @ 60 kg
For shoulders 4 sets x 15-12-12-10 reps
Legs: 3 sets x 17-15-15 repsDiet
Cutting phase isn't easy.
Taking a lot of Vega (www.veganproteins.com
) shakes, as Vega One (vanilla), lots of fruits and veggies and grains, such as Brazil Nuts, my favorite source of fat as well as avocados.
At the end of the day, I'll share my estimated totals intakes.