My diet has not been as exact this week, as I was taking a recovery week. With that, my workouts suffered as my diet was off. I also have a lot of subcutaneous fluid retention. I am at 156.6 this morning (5lb increase from the previous week). I am excited to be spot on with my diet, and get through my workouts at high intensity and get this water weight off! I have also begun taking 3 caps now of Wicked Rose. I am noticing some acne on my right shoulder but no where else. Today, Monday, I am reintroducing the AAv2 at 2 caps, 2x's/day BETWEEN meals to see how it goes Today's workout I noticed that I was able to bust through some lifts where I had been stuck at...so I am really enthused to see what I can accomplish now that I have increased the dosage.
seated hamstring curl @ 85 for 20x4
db single leg dealift @ 40B: 12x4
(SS)adductor machine @ 165:20x3
abductor machine @ 195:20x3
(SS) walking lunge w/ 20B for 50x4
plie squats @ 30:15x4
CARDIO: 60 minute group exercise class (trying to change up my routinee by adding calsses in the weekends)
after my morning training I went home and took 2 naps!!! one in the morning and one in the afternoon, and slept 12 hours at night too.
Sunday's W/O: Rest and recovery- I would have gone to a spin class but I was so exhausted still, and made the decision to just take the time to for this week. I am so glad that I did because I am feeling so full of energey, and ready to get **** done!
lying hamstring curls @ 40 for 20
@ 65 for 15x2
@ for 12-@ 40 for 12
hammerstrength standing angled squat machine @ 140 for 12x4
sumo squat@ 105 for 12x4
single leg lunge @ 95 for 15x4
leg extensions @ 55 for 20x4
cable kickbacks @ 50 for 15x4
CARDIO: 35 minutes of intervals walking, lunging, running, while increasing incline gradient