February 20/Lower Body
1. Barbell Squats
- Working sets: 4 sets of 12 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 15 reps with 300 lbs
3. Leg Press
- 3 sets of 18 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 15 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 18 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 15 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
February 20/Diet
Breakfast: - Whole grain cereal (1 cup) with milk and sliced banana (1 medium)
- Whole grain toast (2 slices) with almond butter (2 tbsp)
Snack: - Greek yogurt (1 cup) with a handful of mixed nuts (1/4 cup)
Lunch: - Baked salmon (6 oz) with orzo pasta (1 cup) and roasted Brussels sprouts (2 cups) drizzled with olive oil (2 tbsp)
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Lamb chops (6 oz) with couscous (1 cup) and roasted vegetables (eggplant, zucchini, bell peppers) drizzled with olive oil (2 tbsp)
- Greek salad (2 cups)
Snack: - Protein bar (1 serving)
1. Barbell Squats
- Working sets: 4 sets of 12 reps with 300 lbs
2. Romanian Deadlifts
- 3 sets of 15 reps with 300 lbs
3. Leg Press
- 3 sets of 18 reps with 465 lbs
4. Bulgarian Split Squats
- 3 sets of 15 reps per leg with 205 lbs
5. Leg Curls
- 3 sets of 18 reps with 170 lbs
6. Standing Calf Raises
- 3 sets of 15 reps with 230 lbs
7. Core: Planks (weighted Chinese plank hold) 88lb - 3 sets of 60 seconds
February 20/Diet
Breakfast: - Whole grain cereal (1 cup) with milk and sliced banana (1 medium)
- Whole grain toast (2 slices) with almond butter (2 tbsp)
Snack: - Greek yogurt (1 cup) with a handful of mixed nuts (1/4 cup)
Lunch: - Baked salmon (6 oz) with orzo pasta (1 cup) and roasted Brussels sprouts (2 cups) drizzled with olive oil (2 tbsp)
- Hummus (1/4 cup) with carrot sticks (1 cup)
Snack: - Cheese sticks (2) with a small handful of grapes
Dinner: - Lamb chops (6 oz) with couscous (1 cup) and roasted vegetables (eggplant, zucchini, bell peppers) drizzled with olive oil (2 tbsp)
- Greek salad (2 cups)
Snack: - Protein bar (1 serving)
