February 21st, of the year 2014.
Morning workout
0730 - black coffee
0800 - Lower body workout
Max 1RM = weight*reps*.0333+weight
Warmups – 40%, 50%, 60%
Work Sets – 65%, 75%, 85%
Max 2/18/14 = 163#
Shin to bar
-1x5
• Barbell exercises
o 60lbs (65)
• Reg Squat w/ calf raise -1x5
• Sumo Squat w/ calf raise -1x5
• Overhead sumo squat -1x5
• Overhead squat -1x5
• Front Squat w/ calf raise -1x10
• Front Sumo Squat w/ calf raise -1x10
• Lunges (front) -2x10
• Good mornings -1x10
• Single leg calf raise -2x10
• Step ups (5lbs) -2x10
• Shin to bar -1x5
o 70lbs (81)
• Reg Squat w/ calf raise -1x5
• Sumo Squat w/ calf raise -1x5
• Overhead sumo squat -1x5
• Overhead squat -1x5
• Front Squat w/ calf raise -1x5
• Front Sumo Squat w/ calf raise -1x5
• Lunges (front) -2x5
• Good mornings -1x10
• Single leg calf raise -2x10
• Step ups (10lbs) -2x10
• Shin to bar -1x5
o 100lbs
• Reg Squat w/ calf raise -1x5
• Sumo Squat w/ calf raise -1x5
• Single leg calf raise -2x10
• Step ups (25lbs) -2x10
• Shin to bar -1x5
o 140lbs
• Reg Squat -1x5
• Sumo Squat -1x5
• Shin to bar -1x5
• Reg Squat w/ calf raise -1x5
• Sumo Squat w/ calf raise -1x5
• Single leg calf raise -2x10
• Shin to bar -1x5
o 110lbs
• Reg Squat w/ calf raise -1x5
• Sumo Squat w/ calf raise -1x5
• Single leg calf raise -2x10
• Reg Squat w/ calf raise -1x5
• Sumo Squat w/ calf raise -1x5
• Single leg calf raise -2x10
Then we took a trip down to San Antonio and ate at:
WOW! All you can eat salad buffet with an amazing selection! Prime cuts marinated in who-knows what kind of heavenly sauce brought to your table. You have a card that you flip, one side is green (for, come bring me meats!) and one side is red (for, please don't bother my table with your juicy steak selection, I'm trying to eat...) it was extrodinary! I had the best garlic marinated steak, and bacon wrapped chicken, and all sorts of other meats I couldn't keep track of. Talk about stuffed!
They also had given me a $25 gift certificate for my birthday so the total was around $70 instead of $95 for the two of us (not including Tip, mind you.) So very pricy, but totally worth it once in a blue moon. Also PERFECT for an Ultra Low Carb night! Just meats, cheeses, and veggies! I mean sure, there were desserts you could purchase for extra $$$, and cocktails for extra $$, but we didn't indulge in those fine creations.. though I bet the dessert was exceptional.
They also had given me a $25 gift certificate for my birthday so the total was around $70 instead of $95 for the two of us (not including Tip, mind you.) So very pricy, but totally worth it once in a blue moon. Also PERFECT for an Ultra Low Carb night! Just meats, cheeses, and veggies! I mean sure, there were desserts you could purchase for extra $$$, and cocktails for extra $$, but we didn't indulge in those fine creations.. though I bet the dessert was exceptional.
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