Every day I work to be stronger than my last session, training to beat my numbers from bench day or squat day. Whether it's more reps or more weight, I will never be as weak as I was yesterday. I inspire myself to be better. I am my motivation.” – Luigi Fagiani // Powerlifter
Sunday, March 1st 2015 – Squat Day
I squat at least once a week usually on Sunday mornings and I may add a squat session in on Wednesday if I'm feeling good.
9:30am Breakfast/Preworkout Meal |1 cup of eggs whites, 3-4 whole eggs and 2 slices of wheat toast with a glass of Orange Juice.
10:30am Preworkout | As I start to get ready I'll make my pre-workout which is either Jack3d or AminoLIFT depending on what kind of workout it is. Today’s workout will be working with about 40-60% of my max for 5x3 with paused squats. It'll be a longer than normal workout out so I'll take AminoLIFT to keep me going.
11:00am Workout | After I get all my stuff ready and get dressed I’ll mix up 2 1/2 scoops of ModernBCAA+ (my favorite two flavors are grape or watermelon) and I'll drink this throughout my workout.
Warm up, stretch and roll out with the foam roller (I have the rumble roller which I feel like is the best roller in the market, very well made and really digs in.) Today's workout is 45-60% of Max. Today I'm using 405 for 5 sets of 3 paused warm ups which will include:
Barx10 135x2x10 225x10 315x5 365x5
Then my work sets will be 405x5x3. After this I'll roll out again and move on to leg curls and leg extensions, superset, moderate weight for 5 sets of about 12-15. Finally, I finish the workout off with some hyper extensions with a band at the bottom and then looped around my neck to add some added resistance. After my workout I'll stretch out again and drink a Gatorade with 1 1/2 scoops of ModernCREATINE.
1:00 Post Workout Meal | Steak and potatoes
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Stay tuned for next week’s blog as we follow a day in the life of NPC Bikini Competitor Amanda Gable!
Prepared by Luigi Fagiani
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