Day 22 of the 75 hard

Hello my loyal disciples! We finally made it to the weekend!  I hope you all kicked ass this week. The battle against the chub rages on tomorrow!

Outdoor workout:

2.5 mile run with hill sprints

Indoor workout:

Rope curls 3x1

Barbell back squat 2 sets, 5-10 reps ( 4 sets, 10 reps)

Leg Extension 4 sets, 10 reps

Back extension 4 sets, 10 reps

Leg Press 4 sets, 10 reps.

Lying Leg Curl 4 sets, 10 reps.

Seated Calf Raise 4 sets, 10 reps.

Calf Press on The Leg Press Machine 4 sets, 10 reps

Meals:

Breakfast:4 duck eggs, 50 grams of whey protein 

Lunch: 6.3 oz. of sweet potato, 3 Chicken drumsticks. 

Snack: 20 gram protein bar 

Dinner:1.full cauliflower pizza 1/3 of another, 50 grams of whey protein