legs and eggs

For those of you who don't understand how to properly perform the workouts below, I recommend going to www.bodybuilding.com and watching the videos.  You don't want to be that idiot at the gym, or the injured one.

To kickstart the week after a light warm-up (cardio and jump squats) here was my WOD:

    Superset #1:

          Deadlifts- 3 drop sets

          Barbell squats- 3x10 reps, moderate weight

(when performing these I didn't completely extend my legs and continued onto the next squat, this keeps your heart rate up)

    Superset #2:

          Single-leg squats- 3 sets to failure, weight them if you can!

          Bulgarian split squats- 3 sets to failure, unweighted

 

    Smith machine glute kickbacks- 4 sets to failure

tip: place a mat under to save your knees

    Cardio: 

5 flights of stair sprints for 25 minutes. 

 I like to do these outside (work on that tan and that sweat) 

and if you're in College Park I recommend running the Comcast center steps...

    Food:

Pre-workout meal (breakfast): egg within a red onion peel sprinkled with cayenne pepper and garlic powder alongside a toasted english muffin topped with natural peanut butter.

Post-workout meal (lunch): whole wheat pasta with tuna, garlic, onion, olive oil, peas and pine nuts