Hey Steemians !
As I said yesterday, today I started the 12 weeks workout challenge ! After few weeks of break I got my ass back to the gym and I feel very motivated to do this.
First training - Legs day
A lots of people skip this muscle group because of the discomfort of the training and because of the fever which comes after (last time I couldn't walk for a week) but for me this is not a problem.
Legs are half of our body so is very important to don't skip them !
Let's jump to the training :
10 minutes warming to prevent injuries !
Exercise 1 :
Barbell Squat - 4 sets of 8 reps
Exercise 2 :
Dumbbell Rear Lunge - 4 sets of 8 reps
Exercise 3 :
Standing Leg Curl - 4 sets of 8 reps
Exercise 4 :
Seated Calf Raise - 4 sets of 8 reps
Meal 1 :
Glass of kefir early in the morning
Meal 2 :
Wild rice with pork, before going to gym
Meal 3 :
Spinach with pork , after gym.
I try to eat every 4 hours. Probably will be one more before going to bed which will contain fruits.
3 tablets of vitamins per day (morning/afternoon/evening)
1 cup of amino acids before gym and 1 after the gym
1 cup of creatine before gym
I have to say that I was quite content after the training , everything went well, the time spent in gym was for about 1.5 hours.
That's all for today , see ya tomorrow !
If you would like to support myself into this challenge please use your mouse to push the upvote button , it means a lot for me as all funds will be invested to get it to the end !
Also don't forget to follow @denisoi for further updates !
Thanks for reading, have a wonderful day/night.