July 13, 2016 2 min read
Wednesday is my leg day, so I wanted to post about what I did at the gym this morning. I started off with fasted cardio for 25 minutes and then jumped into my workout. I love doing fasted cardio to get a sweat in, and to loosen up the muscles before I start throwing around weights!
I started with heavy back-squats and then did a circuit of 4 different exercises. You do 1 set of the first exercise and go through all four. Do the 4 exercise circuit for a total of 4 times.
***Make sure to only rest as long as it takes to change weight, or get a drink of water. If you do this correctly your heart-rate will always be elevated and you will get a crazy burn!***
So onto the exercises, sets, and reps:
Depending on ability, 225lbs - 315lbs for 3 sets. Max reps each set.
4 total sets. Max reps for each set, increasing weight. (I did a total of 62 reps)
4 total sets. Max reps for each set, increasing weight. (I did a total of 69 reps)
Seated Calf Raises:
4 total sets. Max reps for each set, increasing weight. (I did a total of 114 reps)
4 total sets. Max reps for each set, holding dumbbells & increasing weight (I did a total of 53 reps for each leg)
After this workout, you should barely be able to walk! My post-workout meal consisted of a protein smoothie by using PeScience Select Protein. I threw two scoops into a blender with a few other ingredients and it tasted great! Snickerdoodle Select Protein is amazing!!
You can check out all of our protein selections by clicking here!
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Thanks for reading.
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