Oh and if any of you want online training or diet work...the man in the quotes..Future...is the guy to see!
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Started with dumbell front raises for 10 reps x 4 sets
Moved to dumbell overhead presses with dumbells turned in and fingers facing me for 10 reps supersetted with 30 mountain climbers on the dumbells x 4 sets.
Then we did machine flyes in a full circle for 15 reps supersetted with inside handle presses facing the seat pad for 10 reps x 4 sets.
Then we used the smith rack and did 15 pulls to the chin supersetted with 15 decline bench medicine ball ab sit ups x 4 sets.
Then we did 20 shrugs into a1/4 lateral..hit a few things and called it a day.
Will do 45 min of treadmill cardio at a moderate pace.
Taking no prisoners huh?
My reply is always the same - "that would be going through the motions, which neither reduces body fat or accrues LBM - why bother".
If you aren't fighting to grow, you are fighting to fade away.
Evolutionary Muse - Inspire to Evolve
BPS - Where Body meets Performance
Flawless Skin Couture - We give you the tools to make you Flawless
Started at 2 sets of dumbell presses for 15 reps and 2 sets heavier at 10 reps.
Then we did 4 sets of 10 coreboard shakes with a push up as 1 rep, we did 10 reps.
Then we did heavy overhead lying extensions for 15 with 6 heavy flyes for 4 sets.
Then we did a single set of 60lb crunches.
Then we did incline press for 15 reps x 4 sets.
Then we did 15 heavy pulses on the pec dec with 6 flyes.
Then we did a single set of coreboard shakes for 200 reps.
great job C, keep it up!
Have a great 4th Christine!
Back/ Bi day
I decided to throw in biceps today and skip arms tomorrow. Its the big firework show downtown and I want to take the kids.
We started with wide grip pull ups for 10 reps and 4 sets.
Then we did single arm cable rows for 10 per arm and 4 sets.
Then we did 6 wide grip heavy pulldowns tripled with sumo deadlifts for 10 reps and 10 barbell curls for 4 sets.
Then we did seated cable rows wide grip for 10 reps and then I did laying curls with the cables for 10 reps and 4 sets.
Then I did 10 dumbell squats with 10 alternating supinated curls for 10 per arm and 4 sets.
Then we did 2 sets of 20 front shrugs and 20 side shrugs and 10 full circle shrugs.
I know we did other stuff but my mind is foggy and tired.
Oh and Nat wants a comp diet buddy in 2 weeks. I'm considering it. I need to check on how many weeks out from the O that would be. That will make a difference on how long I do it for.
But honestly, diet is the only way to hit a true competition shape. And thats what I want for this years O. So I will have to suck it up and hit it hard this year.
i did a full hour of cardio today as part of my O prep
Today was leg day again. We seem to be getting in a good groove and I'm not getting sick lately!
We started with 4 sets of 15 rep leg extensions at 70lbs to warm up.
Then we did 3 sets of dumbell squats balanced on a reebok balance thing for 10 reps supersetted with dumbell pump lunges from one end of gym to the other.
Then we did 4 sets of the dumbell deads on the same core board for 10 reps supersetted with stationary step up lunges with dumbeels onto the board for 10 per leg.
Then we did seated leg curls for 15 reps and 4 sets.
Then we hit 4 sets of 90 degree leg presses wide stance at 225lb for 10 reps supersetted with 10 per leg on the kneeling butt blaster.
Then we did 3 sets of 30 rep clave raises at 90lbs.
All in all an easy day!
Diet will kick in this weekend or Monday all the until the O!