Summer Ready: Today's Lift!

We did lots of sets with not too many reps yesterday. Today, we're going to do less sets with more reps. Be careful today when doing the exercises! Hack Squats are less dangerous on a machine. Always where a lift belt when doing squats and dead-lifts! Also: You can superset the first three exercises (in red) and the last four exercises if the gym isn't too packed. If the gym is crawling with people, you can super set in groups of two (in the order that they appear in the chart below). 

So, break out your lift book, and jot these down! Remember that the numbers in the second column are *my* numbers. I'm not a complete beast in the gym, but I'm not a wet noodle, either. Play with the weights, warming up with lower weights (or even just the bar) and then adding more weights. You should be able to get to the last set set without failure, or at least close to it. 

Label this chart as 1L. We'll be returning to it!

Hack Squat [4 sets of 15]	270 [4]
Seated Cable Row [4/15]	130 [4]
Crunches (on stability ball) [4/25]	[4]
Stiff Leg Dead Lift [4/15]	110 [4]
Shoulder Shrugs (dumbbell) [4/8]	85 (each) [4]
Leg Raises [4/20]	[4]
Decline Push Up [4/15]	[4]

Just a few quick things: Try not to spend more than an hour in the gym. If you're spending 2 hours there, its just plain too much. Also: try to make sure you get about 25 grams of protein in you within an hour of your lift (ideally, 15 minutes). If you're supplementing with protein, great! Your body can only handle about 50 grams of protein in a sitting, so,  don't over do it. Its far better to eat 5 times at 25-50grams at a go than it is to eat 75 grams twice! Regardless of what you're using for protein, make sure you get a serving of simple carbies to go along with it! It'll help the muscle heal and rebuild much more effectively

I'm getting about 50 grams of protein from my seafood, another 50 from my two protein shakes, and about 12 from my beans/legumes/dairy. Its a little less than I'd typically eat for muscle growth, but for now I'm looking to get leaner muscle, not bulk, so its okay.