I worked out for 3 hours and 10 minutes today, split between two rounds. I wish that was my typical day =) I also ate 100% clean today and I’m proud of it. I then packed my cooler bag with just over 1,000 cals of 100% clean food to get me through the day tomorrow. All this stuff makes me feel great. I made my abs a big focus today. I want them to be sore tomorrow, but I don’t feel it yet. I’ll be so happy if they develop it overnight though =) I can guarantee you that my triceps will be hurting for sure, I already feel them. My squats topped out at 155 lbs, instead of my record 165 lbs. On the 4th rep I was at the bottom of the squat and for a split second felt immobilized like I couldn’t push it up, I did two more reps after gritting through that one, but decided to behave, acknowledge the fact that my testosterone is only mental, and wuss out (I mean err on the side of caution), and let that be the top weight today. All in all though, a very positive training day! =)
Day 37
Sunday, February 13, 2011
9:00 am Breakfast
1 scoop delicious vanilla MyoFusion with ice and water in my bullet
½ cup oatmeal with 1/3 cup blueberries & sprinkle cinnamon
Coffee
Training Legs & Abs @ Gold’s 10:05 am – 12:00 pm
1)Squat Pyramid
Set 1: 95 lbs x 12 reps
Set 2: 115 lbs x 12 reps
Set 3: 125 lbs x 10 reps
Set 4: 135 lbs x 10 reps
Set 5: 145 lbs x 8 reps
Set 6: 155 lbs x 6 reps
Set 7: 125 lbs x 10 reps
Set 8: 95 lbs x 20 reps
2)Walking Lunges 3 Ways + Dynamic Lunges
Set 1: 20 lb dumbbell walking lunges x 16 reps
Set 2: 20 lb dumbbell walking lunges x 16 reps
Set 3: 8 lb MB side twist walking lunges x 16 reps
Set 4: 8 lb MB side twist walking lunges x 16 reps
Set 5: leg lift / glute squeeze walking lunges x 16 reps
Set 6: leg lift / glute squeeze walking lunges x 16 reps
Set 7: 20 lb dumbbell walking lunges x 16 reps
Set 8: 20 lb dumbbell walking lunges x 16 reps
Set 9: 8 lb MB side twist walking lunges x 16 reps
Set 10: 8 lb MB side twist walking lunges x 16 reps
Set 11: leg lift / glute squeeze walking lunges x 16 reps
Set 12: leg lift / glute squeeze walking lunges x 16 reps
Set 13: 30 dynamic lunges
3)Lots of quad and hamstring stretching with a resistance band
4)Decline Bench Weighted (10 lb DB) Crunches
Set 1: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 2: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 3: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 4: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 5: 16 reps, 5-5 sec holds at varied angles, 5 more reps
Set 6: 16 reps, 5-5 sec holds at varied angles, 5 more reps
On my 5th set a random guy walked by and held out his hand for a high 5, haha. When my PT first had me do these awhile back I had said I really wanted my abs to hurt one day so I knew I was working them. She said the first time she did these hers were sore for 4 days, but she had done 6 sets (I only did 3 that day). So here we go, 6 it is, I want it to hurt to laugh tomorrow. That will make me smile! =)
5)Abs Circuit
Round 1:
Alternating Toe Touches (20 reps total)
Shoulder Crunch (my favorite abs thing) 15 reps each side (full set, then switch)
Side to Side taps with an 8 lb MB 30 total reps
Round 2:
Alternating Toe Touches (20 reps total)
Shoulder Crunch 15 reps each side (full set, then switch)
Side to Side taps with an 8 lb MB 30 total reps
Round 3:
Alternating Toe Touches (20 reps total)
Shoulder Crunch 15 reps each side (full set, then switch)
Side to Side taps with an 8 lb MB 40 total reps
6)Cardio 25 min (should have been 40+, but out of childcare time)
StairMaster
“Fat Burner” program WAY EASIER than the “plus” version, way fewer cals burned too though :(
Level 10
120 floors climbed, 248 cals burned, 2.51 miles
12:30 Lunch
8 oz. chicken breast
¾ cup baby carrots
½ cup brown rice
Grapefruit
3:30 pm Snack
8 oz. 2% milk (there wasn’t any NF to be had)
Training Shoulders / Biceps / Triceps Late 1980s style
(I have a family member who used to lift obsessively in high school (80s) and has been bugging me to try it a certain way to build myself up bigger faster, so what the hey I gave it a go. The weights are weird as it was a home gym setup)
1)Triceps Pulldown (short straight bar, hands gripped as close as possible, elbows firmly rooted in sides)
Warm-up: 17 ½ lbs x 12 reps
Set 1: 22 ½ lbs x 10 reps
Set 2: 27 ½ lbsx 7 reps
Set 3, Dropset (zero break, not even letting go of the bar):
27 ½ lbs x 8 reps
22 ½ lbs x 8 reps
17 ½ lbs x 20 reps
12 ½ lbs x 15 reps
Set 4, Dropset (same style):
32 ½ lbs x 6 reps
30 lbs x 6 reps
27 ½ lbsx 6 reps
25 lbs x 6 reps
20 lbs x 6 reps
15 lbs x 6 reps
Ate a spoon of honey to feed the torn muscle. My triceps were on fire as promised and bigger muscles are accomplished through scar tissue so there ya go. I told you this was some old school shit ;)
2)Triceps Standing Overhead Extensions
Set 1: 25 lbsx 8 reps
Set 2: 15 lbs x 10 reps
Set 3: 15 lbs x 15 reps
3)Reverse Incline Lat Pulldowns Dropset (no break, not letting go of the bar)
47 ½ lbsx 8 reps
37 ½ lbs x 6 reps
27 ½ lbs x 6 reps
22 ½ lbs x 16 reps
4)Incline Dumbbell Fly Combo
Set 1: 15 lbs x 8 flies x 10 full circle flies (like a figure 8 almost not sure what they’re actually called)
Set 2: 15 lbs x 8 flies x 10 full circle flies
Set 3: 15 lbs x 6 flies x 6 full circle flies x 6 reps incline bench press
5)EZ Bar Curl Crazy Combo Thing (zero rest between all these btw)
1. 15 lb dumbbells hammer curls (both arms simultaneously standing) x 12 reps
2. EZ Bar Military Press 30 lbs x 10 reps
3. Close grip 30 lb EZ Bar Curl x 10 reps
4. EZ Bar Military Press 30 lbs x 10 reps
5. 15 lb dumbbells hammer curls (both arms simultaneously standing) x 12 reps
6. Deltoid Flies with Plates 5 lbs x 12 reps
7. Front Deltoid Raises with Plates 5 lbs x 12 reps
8. Wide grip 30 lb EZ Bar Curl x 10 reps
9. Deltoid Flies Dropset: 10 lbs x 12 reps, 5 lbs x 12 reps, 2 ½ lbs x 12 reps
10. Front Deltoid Raises Dropset: 10 lbs x 4 reps, 5 lbs x 12 reps, 2 ½ lbs x 12 reps
6)Flat Bench Triceps Pullovers
Set 1: 20 lbs x 10 reps
Set 2: 20 bs x 8 reps
Set 3: 20 lbs x 10 reps
7)Side Bends
30 lbs x 10 reps x 3 sets each side
8) One last round of abs
1. Decline bench 10 lb plate on stomach crunches x 12 reps
2. Shoulder Crunch 10 reps each side
3. Decline bench 25 lb plate on stomach crunches x 8 reps
4. Shoulder Crunch x 10 reps each side
5. Mini Crunches x 20 reps
6. Alternating Toe Touches x 20 reps
7. Plank Leg Raises x 20 reps
8. Side Plank Dips x 15 each side
9. Plank Leg Raises x 20 reps
4:50 pm Snack
8 oz. 2% milk
6:30 pm Dinner
10 oz. Tilapia baked with lemon and Italian seasoning
½ cup corn
2 cups broccolini steamed with lemon
9:15 pm Bedtime Snack
1 Blueberry Chobani NF Greek Yogurt
1 T Peanut Butter
Hot tea
Daily Cal Tally
1,815 Ingested
(1,448) BMR
(1,223) Training ~ yeah baby that’s a good day ;)
(856) Net Loss
No comments:
Post a Comment