melonrouge
Maliney

21 | VEGAN | AUS
A collection of my workouts and occasionally food
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Tuesday, 8 September 2015, 14:56
Day 71

I didn't dawdle in bed when I woke up even though I wanted - which was good of me! I need to form this morning routine habit.

Workout
Warm up
1. 1km treadmill at 6 kph
2. Spiderman stretch; i've been feeling so tightly recently
3. 20x body weight squats

EMOM:
1. 1x5 20kg back squats
2. 10x5 25kg back squats
3. 4x5 25kg front squats
4. 3x8 65kg seated leg press
5. 2x5 5kg seated single leg press per leg (wow these were harder than Instagram makes it out to be LOL)

21/15/9 reps for each movement with 12" 30' time cap
Modified push ups
5kg medicine ball sit ups
Burpees/modified when fatigued
Jump squats
Time: 12"

20 reps of each movement as fast as you can:
Russian twists
Leg raises
Crunches
Bent window wipers
Bicycle crunches
V crunches
Straight leg sit ups
Time: 4" 50'

Yesterday I also decided that I will be giving Macro Counting/IIFYM an honest go. So here are my meals!

Breakfast: Green smoothie 19.9g carbs/ 7.8g fats/ 21.1g protein
Snack: Instant coffee 7.3/ 0.7/ 0.6
Lunch: Oatmeal 68/ 19/ 31.7
Snack: Oreo biscuit 7.1/ 2.2/ 0.6
Snack: Green smoothie 18/ 1.1/ 18.6
Dinner: Baked veggies 80/ 3/ 7

Total macros: 200.3/ 33.8/ 79.6
Goal macros: 209.1g carbs/ 37.2g fats/ 99.2g protein

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