I've been so busy here that I have been lacking updates. Sorry, fellas!
Lift Friday was great. I forgot my Cordygen and MAN DID I FEEL IT! I was winded early and had to take extra breaks throughout. But the good news is strength was still up. Just took a bit longer than usual at 54:00. Cardio Saturday was solid as ever.
Today's lift was good. I could feel my poor food choices from going out to celebrate Mother's Day yesterday. I had 3 desserts and it felt like they were coming through my pores today.
I was good again, strength-wise and clocked in at a respectable, but slow 52:45.
Brawn continues to do it's thing and I'm enjoying the ride. Never thought a natty product would do so well for me!
Here's the workout format I use on lift days, along with today's numbers -
Round 1
Punch Pushup (kinda warmup still) - 18
Hero Row L/R (band) - 60x8
-Pull band down across body w/one hand, twist into it
Hop Squat - 16
-Frog hops, alt. front and backward
Arch Press - 45x16
-Press DB from side of shoulder, up then down to other shoulder, in arch shape
Preacher Curl - 45x9
F16 Hammer Kickback L/R - 45x12
-Arms point outward at extension, like an F16
Sweeping Crescent Lunge L/R - 8/8
-Yoga crescent pose, lean forward, sweep straight arms down and back horiz to floor, then back up to cresent
Round 2
4 Point or Side to Side Pushup - 26
-Pushup, walk hands/feet 1/4 turn, repeat. Reverse every 4
Press Backs (band) - 60x16
-Kneel, w/straight arm push band down and slightly beyond knee
Lateral Squat Jump - 16
-Squat, leap to other side, repeat
One Leg Arch Press - 45x16
-Same as above, on one leg
Lying Supine Curl (band) - 60x16
Back Stabber - 50x16
-Lying DB tricep ext, but hand finishes toward center of body
Warrior 3 Lunges - 16
-Yoga warrior 1 to warrior 3 (hold 5 sec), repeat
Round 3
Bird Dog Crunch Pushup - 16
-Pushup, at top extend hand and opp leg, crunch elbow to opp knee, back down, repeat
Balance Row L/R Leg (band) - 60x8x2
-High row on one leg, alternate regular and reverse grip
The Rockette L/R - 8/8
-Lift one foot off floor, squat with other leg and touch outside toe with opp hand, then come up and extend opp arm up and leg straight out.
Diving Dolphin - 16
-In plank, bring feet in, raise butt in air, then dive down and extend shoulders over wrist, then reverse back up. Like dive bomber pushup
Eccentric Combo Curl (alt. Regular/Hammer) 3 sec down - 50x8
Eccentric Tricep Ext - 50x8
Warrior 2 - Half Moon - 16
-Yoga warrior 2 to half moon, repeat
Bonus Round
Wide Pushup - 20
Pike Press - 8
Hammer Curl - 60x8
Overhead Tricep Ext (single DB) - 60x16
Calf Raise L/R - 60x20x2
Forearm Twist - 25x16
Forearm Reverse Grip Curl - 25x16
Forearm Curl - 25x16
Wall Squat - 1:30
Face Pull (band) - 60x16
Bonus Bonus Round
Diamond Pushup - 16
Drop Set Curl - 45x10
