I woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!
It is c-day 15 for me and I am sore, but feeling good! My workouts the past two days have been GREAT~ here they are:
Monday’s workout-
Warm up r-bike 20 mins
Cybex lat pulls 130#x10 for warm up
Assisted pull ups
20×10 under hand
20×10 over hand
20x 8 under hand
paired with upright rows with DB’s
15’sx10
20’sx8
15’sx10
Rows- seated
90×10
100×10
110×9
paired with DB bicep curls
25’s with twistx10×2–all very hard!
25’sx6 no twist
Lat pull downs
80×10
100×8
110×6
100×6
paired with one arm at a time lateral raises (alternating arms)
15’sx10×3
Standing “W” DB miliary
20’sx10×3
paired with hanging sit ups
3 sets to failure
Barbell bicep curls
45×10
55×6
55×5+45×5
paired with knee ups
15to front+10 each side x 3 sets
intervals on the stair mill
3 min warm up
1min hard;1min easy for the remainder of the 20 mins– total floors 118
6;8
6;8
7;9;7;9;7;10
7;9;7;9;7;10
I was dead at the end of that!
Then todays:
Warm up r-bike 11 mins
Squats
45#x10
95#x10–back pain so I stopped
One leg at a time- Hammer Seated leg press
45×10
70×8×2
80×8– this is a pb for me on this…about a month ago 45# was very heavy!!
paired with seated calf raises
80×10
100×10×2
45degree squat
machinex20
90×10
140×10×2– very happy with this also, my pain is gone for the most part on these
paired with laying side leg raises- very slow
20each legx3sets
Smith Lunges
50#x10×3
paired with
one set side lunges-no weight 20 reps
and 2 sets walking lunges
20#db’sx15
Leg Extensions
110×10 toes out really focused on VMO, short ROM
130×10×3
paired with leg curls
90×10×2
85×10
Then I tanned…
For eating so far
PPPP (boca, salmon, eggs)
CC (strawberries and 1/2 slice of pb&jelly toast, carrots)
G(spinach)
FF(salmon, eggs andI woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!
Stay Relentless, It works!!
-M