You can do it.......I have faith!
IN for this one.
PM me with any order questions and concerns
Started with single arm dumbell presses alternating at 6 per arm 35lb then dropped one and did overhead extensions for 15 reps. These were all done laying on a bench for 4 sets.
Then I did decline bench presses for 15 reps and dropped the dumbells and did 15 sit ups for 4 sets.
Then I did the pec dec for 15 reps at 60lbs supersetted with 10 push ups with feet on bench hands on floor for 4 sets.
Then I did inside handle chest press machine for 15 reps and then hit the the squat rack with bar on third peg and did 10 pop pushups on it for 4 sets.
It was a quick easy day!!
Once I was there I was fine.
We started in the cable rack and did standing bent over wide grip pulldowns for 15 reps supersetted with 6 per arm 55lb single arm bent over rows with dumbells for 4 sets.
Then we stayed in the cables and dropped the pulley down and in squat position we used a handle and did rows to the chest for 15 reps at 90lbs and then did 6 squat thrusts on the floor for 4 sets.
Then we did 15 between the legs 70lb hyper extensions for 4 sets.
Then we did seated pulldowns with a wide bar and pulled the bar to one side of our head and then the other for 10 per side and then did 6 regular pulldowns for 4 sets.
Then we did dumbell work, we did a with feet shoulder length apart and a 25lb dumbell between the legs on floor. We go down in a squat grab the dumbell with one hand and come up as a deadlift and bring the weight up into a dumbell high pull for 10reps per side and 4 sets.
We did a few other things and then called it quits.
I did 15 min of morning cardio and plan to hit 35 min before bed.
rolling a long nicely C
Controlled Labs Rep
adam @ ControlledLabs.com
CONTROLLED LABS products are produced in a GMP for Sport certified facility
We started with the weighted dip machine seated using 110lbs for 15 reps supersetted with the tricep pushdown machine at 50 lbs for 10 reps and 15 crunches for 4 sets.
Then we did 15 tricep pushdowns on the cables with a narrow grip supersetted with 10 tricep pushups hands on a medicine ball for 4 sets.
Then we did 15 curls in the cable rack pulley on floor supersetted with 6 walkouts balanced on med ball rollin it out and back in for 4 sets.
Then we did 10 per arm of concentration curls for 4 sets.
Then we did bent over tricep kickbacks supersetted with 10 hammer curls for 4 sets.
Then we did a ladder set of barbell curls. We started at 10 reps, put bar down she timed it at 4 sec rest, then we did 9 reps, 4 sec rest, 8 reps..all the way to 1 rep. Then we put the bar down and did a single set of 10 reps and that was all!!
Did am treadmill cardio for 15 min.
I took yesterday off so today will be shoulders maybe with some legs, depends.
Your workouts give me some further ideas for some tough workouts . Good luck with the cut, I'm definitely going to be doing this myself after my cycle. Still trying to get in 3-4x/week of 60mins fasted cardio to keep the fatloss down and its some prime reading time on the elliptical
We started on the chest press machine only I used inside handles and was facing the seat with chest on the pad and did a version of behind the neck overhead shoulder press with it for 10 reps. These were supersetted with 15 side lateral raises in a full circle over the head for 4 sets.
Then we took a 35lb easy bar and did a version where I started at nose level with a wide grip and then too it up and over my head and behind the neck for a 1-2 rep. We did 12 of these and did 3 overhead presses with it for 4 sets.
Then I took the bar and did 15 upright rows with it for 4 sets.
Then I used dumbells and did 10 per arm on alternating side raises with 10 push ups on my dumbells for 4 sets.
Then I did 15 front raises with a twist at the top supersetted with 6 pronated presses.
We did a few other things and then finished off with 1 set of 50 35lb shrugs.
I'll do some cardio tonight before bed as well.
Started with 6 back to back sets of 6 rep dumbell presses at 45lbs.
Then we did 15 flat bench flyes with 25lb dumbells and then held them straight up and did 10 leg lifts for 4 sets.
Then we did 45lb overhead extensions for 15 reps and then supersetted them with 10 per arm alternating presses for 4 sets.
Then we did my favorites we used a step up platform, put hands on it in push up stance and put our feet on a 25lb plate and extended our feet out pushing the plate. Then drug it in and up to our chest with our feet. we did 10 of these and then leaving feet on the plate we did 10 push ups hands on platform for 4 sets.
Then we did 4 sets of the incline presses at 15 reps.
For some reason I can't remember the rest of it.
I have also added in sublingual B12 pellets and Gaspari Mitotropin and phosphatidyl choline.
I will be slowing down and not doing a competition style cut. My daughter has decided based on my competition weight that she is fat. Well neither one of us is. However she sees Natalie and others critiquing my bodyfat and me not eating things I want and is getting a bad image based on this.
It is a fine line we walk with kids and their perception of the sport. So I have been eating some things that I would not normally so she sees that I don't die and blow up if I do...
So this will be a slow process!
Yes, the kids come first. It will just mean either not getting as low as I want to go or taking longer to get there. All the while explaining to her the whys and the differences between cutting for shows and the rest of the world.
you could have at least sent me the link ya big jerk
Millennium Sport Technologies Representative/Sponsored Athlete
Better that she grow up with a HEALTHY self-image and knowledge of what's good and what's not than screwed up and with eating disorders and psychological issues like many females these days.