Thursday was simple, 35 minutes of good old MISS via gauntlet style cardio. 5 different pieces of cardio equipment, 7 minutes each back to back no rest. Goes by quick and its a bit more involved so I like throwing this in there now and then for fun.......if you can call it that. Weight was 182.8 this morning.
Friday was Back Attack......here she be: (no weight taken this am, had to be out the door in a hurry)
3pm, base main gym
6 minute cardio warm up, pillar prep, cuff series,
db pull overs:
3x15 @ 50
hammer underhand front pull downs:
95lbs a side x 12 / 4 sets + drop set @ 50% load to failure
hammer leverage rows:
100lbs a side x 12 / 4 sets + drop set @ 50% load to failure
snatch grip rack deads from knee caps:
275lbs x 12 / 4 sets
bw neutral grip chin ups:
3x9 via rest pause as needed to get 9 per set
hammer preacher curls:
65lbs x 11 / 4 sets + drop set @ 50% load to failure
standing db iso pause shrugs:
3x17 w/ 95's
10 minutes post lift MISS cardio.........done and out!
A good meal from Friday night:
Italian Dinner at Astini Italian Restaurant in Gaslamp Quarter of downtown SD
soup
entree item
Today (Saturday) we got the lift on again and this what she look'n like:
LEGS!! (180.8lbs this morning after waking)
3pm at Olde Gym:
6 minute cardio warm up
pillar prep, hip series,
standing calf press:
4x15 @ 95lbs
atg squats:
225x10 / 5 sets + 1 drop set of sumo squats @ 135lbs x 20 reps
seated calf press:
3x15 @ 65lbs
hamstring hyperextensions w/ 45lb plate across chest:
4x14
leg extensions:
3x20 @ 90lbs
prone leg curls:
3x20 @ 90lbs
decline reverse crunches:
3x20
decline sit ups:
3x20
14 minutes post lift MISS via upright/recumbent bikes 50/50 split.......stretching....and done!
Breakfast today.......legs is refeed day so bump the carbs up = me very happy
plate 1
plate 2
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