Ana's Training Log

[anamcara]

Wednesday - legs/glutes

Squat
1: 10 x 35 12 x 35
2: 10 x 35 10 x 37.5
3: 8 x 35 10 x 37.5

Standing Calf Raise
1: 12 x 60 12 x 65
2: 12 x 65 12 x 70
3: 12 x 70 10 x 75

Back Hyperextensions (body weight only - to failure)
1: 15 18
2: 15 17
3: 15 15

Leg Extensions
1: 10 x 25 11 x 25
2: 10 x 25 11 x 25
3: 11 x 25 11 x 25

Leg Curls
1: 10 x 35 11 x 35
2: 10 x 35 10 x 35
3: 11 x 35 11 x 35

Leg Press
1: 8 x 70 12 x 70
2: 10 x 70 12 x 70
3: 12 x 70 12 x 70

Food

Breakfast: slice of wholegrain rye bread, toasted with 1dsp peanut butter & 0.5tsp cayenne pepper
small glass apple juice with 8g MSM, 4g Vit C, 2g OAKG & 2g Glucosamine Sulphate
mug grapefruit & lemon tea
Protein 16g
Kcals 550

Pre-Workout shake (whey, 1tsp peanut butter, 1 banana, 2g OAKG)
Protein 27g
Kcals 422

Post-Workout shake (whey & 2g OAKG)
Protein 20g
Kcals 98

Lunch: M & S salad (prawns in sauce, pasta, veggies)
Protein 19g
Kcals 390

pm - banana nut pudding (whey, banana, dsp peanut butter, tsp malt extract)
Protein 52g
Kcals 700

Total protein 134g
Total Kcals 2160

[anamcara]

Thursday & Friday - off

Saturday - Abs/Shoulders

Plank & Side Plank
3 sets of each @ 45 secs 3 sets of each @ 50secs

Lateral & Front DB Raise
1: 24 x 4 24 x 4
2: 22 x 4 14 x 5
3: 24 x 4 15 x 5

Roman Chair Lifts (to failure)
3 sets of 10 3 sets of 11

Face Pulls
1: 12 x 15 10 x 25
2: 12 x 20 12 x 25
3: 12 x 25 9 x 30

Fit Ball Crunches (to failure)
1: 30 30
2: 30 30
3: 27 30

Seated DB Shoulder Press (one arm at a time)
1: 12 x 9 12 x 9
2: 12 x 9 10 x 10
3: 12 x 9 10 x 10

Wood chops (10k only - to failure)
3 sets of 20, no breaks between sets 3 sets of 25

Calories 2200, Protein 148g

Re the lateral and front DB raises, sets 2 and 3 fell short of the 8 - 12 range . Does this matter? I obviously increased too soon, but I guess I stick at that weight and push to increase the reps next time, yes?