jessta
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Ok sorry I skipped my post last week. My classes are keeping my super busy and plus work..so here we go a week behing..but still as focused as ever.
I am in my 4th week of supress -C =complete vein popping craziness. :stooges:I seriously cant believe the blugginess of my veins. WOW is all i can say...so way to go to the supress-C cortisol suppliment.
Also I have recently changed my diet ..im carb cycling (bla bla bla) 100 to 200 2 low days 1 high...2 low days 2 high. Hopefully this will kick that metabolism into high gear and help drop some body fat %%%% ...its all i want..so I plead that my body will stop rejecting success and get on the wagon with me. :box::box::box::box: GO HARD OR GO HOME :flirt:
My diet is attached and here is a list of this last weeks workouts...(GET IT:spam:
Sunday: 10 miles rollerbladding
ABS
-Standing Dumbell Obliques -40lbs, 20 Reps, 4 Sets
-Bench Knee Tucks -30 Reps, 4 sets
-Lying leg Rotations -10 Each direction ,4 sets
-Side to Side Twist-8lbs ball on half balance ball 30 Reps, 4 sets
-V ups on half balance ball-20 Reps, 4 Sets
Low Carb day
Monday: Treadmill -30 mintue intervals, 15 mintue eliptical intervals
Back and Bis
-Dumbell curls, 25lbs, 10 Reps, 4 Sets
-Stright Dumbell Raises, 20lbs, 10 Reps, 4 Sets
-Rear Detoid Flys , 45lbs, 10 Reps, 4 Sets
-Lat pulls, 55lbs, 10 reps, 4 sets
-Assisted pull ups (70lbs assist) 10 reps 4 Sets
Diet: Low Carb
Tuesday: Treadmill-10 mintue warm up, 30 mintue eliptical intervals
Abs
-Stand oblique dumbells, 40lbs, 15reps, 4 sets
-bench knee tuck , 30 reps , 4 sets
-side cable weighted obliques, 30lbs, 13 reps, 4 sets
-captians chair leg raises, 13 reps , 4 sets
-Reverse Ball Crunch 20 reps, 4 sets
-planks 40 second holds, 4 sets
Diet: Low Carb
Wednesday: Treadmill 30 mintue intervals, 15 mintue eliptical intervals
Chest and Triceps
-dumbell overhead extensions 25lbs 10 reps, 4 sets
-V Bar press Down, 25lbs, 8 Reps, 4 Sets
-Bench Dips, 20 Reps, 4 Sets
-pec flys 55lbs, 12 reps, 4 sets
-inclined bench press w dumbells, 25lbs, 10 reps , 4 sets
-chest bench press(flat) 20lbs, 10 reps. 4 set
Diet: High Carb
Thursday: Treadmill-10mintue warmup, 30 mintue eliptical intervals
LEGS:dance2:
-Deadlifts, (40lbs Bar,)10lbs 15 reps, 1 set;20lbs, 15 reps, 1set;40 lbs , 12 reps, 2 sets
-Leg Press, 80lbs 2 sets 15 reps; 90lbs 1 set 15 reps; 120lbs, 1 set , 15 reps
-plier squat w/ dumbell 40lbs 1 set, 20 reps; 55lbs, 3sets, 15reps
-Glut kicks, 30 reps 4 sets
-Back leg extensions 60lbs, 12 reps 4 sets
-squats on half balance ball w/ 12lbs weight ball, 30 Reps, 3 sets
Low Carb
Friday: Day OFF -Low Carb
I am in my 4th week of supress -C =complete vein popping craziness. :stooges:I seriously cant believe the blugginess of my veins. WOW is all i can say...so way to go to the supress-C cortisol suppliment.
Also I have recently changed my diet ..im carb cycling (bla bla bla) 100 to 200 2 low days 1 high...2 low days 2 high. Hopefully this will kick that metabolism into high gear and help drop some body fat %%%% ...its all i want..so I plead that my body will stop rejecting success and get on the wagon with me. :box::box::box::box: GO HARD OR GO HOME :flirt:
My diet is attached and here is a list of this last weeks workouts...(GET IT:spam:
Sunday: 10 miles rollerbladding
ABS
-Standing Dumbell Obliques -40lbs, 20 Reps, 4 Sets
-Bench Knee Tucks -30 Reps, 4 sets
-Lying leg Rotations -10 Each direction ,4 sets
-Side to Side Twist-8lbs ball on half balance ball 30 Reps, 4 sets
-V ups on half balance ball-20 Reps, 4 Sets
Low Carb day
Monday: Treadmill -30 mintue intervals, 15 mintue eliptical intervals
Back and Bis
-Dumbell curls, 25lbs, 10 Reps, 4 Sets
-Stright Dumbell Raises, 20lbs, 10 Reps, 4 Sets
-Rear Detoid Flys , 45lbs, 10 Reps, 4 Sets
-Lat pulls, 55lbs, 10 reps, 4 sets
-Assisted pull ups (70lbs assist) 10 reps 4 Sets
Diet: Low Carb
Tuesday: Treadmill-10 mintue warm up, 30 mintue eliptical intervals
Abs
-Stand oblique dumbells, 40lbs, 15reps, 4 sets
-bench knee tuck , 30 reps , 4 sets
-side cable weighted obliques, 30lbs, 13 reps, 4 sets
-captians chair leg raises, 13 reps , 4 sets
-Reverse Ball Crunch 20 reps, 4 sets
-planks 40 second holds, 4 sets
Diet: Low Carb
Wednesday: Treadmill 30 mintue intervals, 15 mintue eliptical intervals
Chest and Triceps
-dumbell overhead extensions 25lbs 10 reps, 4 sets
-V Bar press Down, 25lbs, 8 Reps, 4 Sets
-Bench Dips, 20 Reps, 4 Sets
-pec flys 55lbs, 12 reps, 4 sets
-inclined bench press w dumbells, 25lbs, 10 reps , 4 sets
-chest bench press(flat) 20lbs, 10 reps. 4 set
Diet: High Carb
Thursday: Treadmill-10mintue warmup, 30 mintue eliptical intervals
LEGS:dance2:
-Deadlifts, (40lbs Bar,)10lbs 15 reps, 1 set;20lbs, 15 reps, 1set;40 lbs , 12 reps, 2 sets
-Leg Press, 80lbs 2 sets 15 reps; 90lbs 1 set 15 reps; 120lbs, 1 set , 15 reps
-plier squat w/ dumbell 40lbs 1 set, 20 reps; 55lbs, 3sets, 15reps
-Glut kicks, 30 reps 4 sets
-Back leg extensions 60lbs, 12 reps 4 sets
-squats on half balance ball w/ 12lbs weight ball, 30 Reps, 3 sets
Low Carb
Friday: Day OFF -Low Carb
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