M&F W4D4: Leg Workout (Month 1)

Well, well…It’s leg day again! Here is my Month 1 leg routine from the Muscle and Fitness Hers workout. I’m deliberately going a little light on weights because I don’t want my lower back to flare up again and, quite frankly, I already have quads and calves that most of the chicken-legged bench press boys at the gym could only DREAM of achieving. I don’t even have to work that hard to maintain it.

Muahahahahaha!

PART EXERCISE SETS REPS WEIGHT
LEGS Squat 5* 8-10 145 lbs x 10 +
Bulgarian Split Squat 3 8-10 25 lbs x 10
Reverse Lunge 3 8-10 25 lbs x 10 +
Seated Hamstring Curl 3 8-10 105 lbs x 10 +

(+) Indicates that I need increase the weight used at my next workout
(*) Includes two warm-up sets at 50% and 75% of work set weight

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TODAY’S EATS
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0. (Pre-workout) 1 banana
1. 60g raisins, cranberries, and oats, 3 egg whites, 1/2 c. Mexibell pepper
2. 1 Fiber One bar
3. 4 oz. sauteed ginger flounder, 1 c. Brussels sprouts and green beans, 1 plum
4. 1/2 WW pita, 1/2 slice pepper jack cheese, 1 large slice honey roasted turkey breast
5. 2 oz. sirloin steak, 1 c. green beans, 1 apple
6. 1/2 T. cocoa, 1/2 c. 2% cottage cheese, 1 packet Splenda, 1 T. chocolate chips

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

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TODAY’S WORKOUT
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* M&F Legs (40 min)
* 100 PU W2D2 Workout (10 min)
* 1-mile walk (17 min)
* Rodney Yee’s Yoga Conditioning for Athletes DVD (30 min)

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