Anyway I have been sticking to my training plan (an earlier post) and nutrition wise, I've also been doing well and haven't really felt like I need to cheat much. I really like the idea of having a cheat day, it gives me something to look forward to.
This morning before work I hit the gym for leg day:
-5 minutes elliptical
-15 x 2 sets bodyweight squats
-12 x 3 sets plie/sumo squats @ 15lbs
-12 x 3 sets straight leg deadlifts @ 20lbs per dumbbell
-12 x 3 sets hamstring curls, @40, 50, 60 lbs
-12 x 3 sets seated calf raises @ 30lbs
Had a bit of a stretch and was on my way.
On the way home I picked up some more branched chain amino acids since I was almost out:
They have been part of almost every workout for the past two months. I really think that they help with recovery and I have heard them be referred to as your protein "insurance" which makes a lot of sense. Muscle is made up of approximately 1/3 branched chain amino acids and by increasing intake, muscle recovery should be faster and more efficient. I drink them right before, during and after my workouts until I get home to a protein shake.
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