Yesterday (wednesday) was ARMS days and another GREAT workout even with calories dropping a bit more and cardio still being done daily through work each morning. Here we have it....
35 minutes mild cardio run with FEP group class I lead at 745am.....
615-730pm....mission rancho 24 hour fitness
theme was for each muscle group was 4 sets of really heavy sets in the 8 rep range with slightly longer rests and then 2 sets of lighter sets in the 13 rep range with shorter rests.....here we go!
cuff series, shoulder prep, band warm up...
seated machine shoulder press....warm ups only....2x20
seated db press: 45'sx8 for 4 sets, 50x6 for 2 sets
seated machine shoulder press: 2x13
standing ez bar curls: 4x8
supine seated row bench cable curls: 2x13
seated ez bar overhead tricep extensions: 4x8
standing cable rope attachment overhead tricep extensions: 2x13
bb shrugs: 4x15
seated hammer shrug machine: 2x25
Today was a rest day so no lifting. Just some cardio this morning which was again part of a spin class I lead. 30 minutes advanced/express spin class. 460 calories in 30 minutes baby! Soaked and solid workout!
Tonight I am attending my first ever San Diego Chargers game at Qualcomm Stadium after scoring a free ticket from a hook up I got yesterday via the NFL PLAY 60 event we held on our carrier. Talk about sweetness! I may be a die hard Packers fan at heart sure.....but I am a fan of live NFL football any day!
Today's Grub:
845am
6 oz lean pork cuts
2 cups green beans
12 noon
4 oz lean pork cuts
4 oz deli turkey
3 cups normandy blend
8 cherry peppers
4pm
large garden and vegetable salad with walden farms dressing
1 pack syntha 6 isolate
8pm
2 quest bars, cookie dough!
11pm
2 cups fat free plain greek yogurt with splenda, cinnamon and cocoa
Peace out folks! My Packers are playing right now so I have a game to get back to!!
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