Day 16

Today was a leg day, but we made the workout extremely short.  We only did 2 exercises with a lot of sets, but medium reps and not too much rest in between.  With leg day we always do squats.  Squat is one lift of mine that is really weak and I want to improve it dramatically.


Our first exercise is squats because we don't want to do other lifts and then make our squats more difficult because we are tired.  To squat properly is one of the least natural and difficult things in the gym.  Most people don't go all the way down and that's how I used to squat, but you should almost be in a seated position when you are at the bottom.

2 Warm Up
5 Sets 6-8 reps

Jeff (135,135,135,155,155)

Our second exercise is leg press.  Leg press isolates the quads, but can also workout the hamstrings if you move your feet up on the press.

4 Sets 8-10 reps

Jeff (2 plates, 3 plates, 3 plates, 4 plates)


Probably one of the shortest workouts ever, but this week is hectic and we don't always have a ton of time.  Let's take a look at what I ate today.

 Pepper Crispy Chicken

Pork spare ribs, potstickers, brown rice

Today was a pretty unhealthy day.  The only good thing I can say about it was that I had good carbs in brown rice.  The chicken and pork spare ribs were both fried and contain a lot of fat.  I try not to eat fried foods, but it's mainly what is available at work and sometimes you just have to eat what you can, even if it's bad.