I think for the next month or so I am not going to be sticking to any particular split or plan. I will keep just a basic upper body, then lower body see saw thing going. My exercises are going to be limited and I am just going to hit what I can and feel good with as I try to finish recovering from these little injuries. Lower body stuff last night, forgot to hit some calves though, I'll do some next time. Anyway couldn't get in the squat rack either, people in there the whole time, that sucked too! But.... did get some decent work in.
Lying Leg Curls - 3 sets both legs, 2 sets one leg - pyramid up
reps: 25,20,16, then 16,12
Leg Abduction Mach.
4 sets pyramid up in weight - reps: 25, 20, 20, 20
Leg Extensions - 3 sets both legs, 2 sets one leg - pyramid up
reps: 25,20,15, then 16,13
DB Bulgarian Split Squats
bw x 8
12s x 8
15s x 8
20s x 8
My Pseudo Rvs. Hypers on Bench with Exercise Ball
bw x 15
10lbs. strapped to ankles with a belt - 3 sets of 15 - this felt good, going to keep adding weight to this, I don't know how high I will be able to go with the belt rig up, we'll see. Hopefully no one is standing behind me when it gives way...
Hip Thrusts
bw x 8
135 x 8 x 3 sets - I am going to love this exercise when my hammie gets better and I can push it, my hams get really pumped just doing this much, I am really holding back as I don't want to bust up the healing process, the injured one feels as if it may cramp on me by about rep 7 each time
Pull Down Abs
3 sets of 25 - pyramid up in weight
So I started the calorie drop off a couple of days ago, no cardio yet. Macros yesterday: 3971 calories, 332 pro, 225 carbs, 204 fat. Weigh-in today: 206. Already down a few pounds.