ANGblonD
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Sorry about lagging on the updates, it's been a busy week. Here is what I've been up to this week, school has just started and I've been trying to squeeze in as much gym time as I can around my school and work schedules.
Thursday Garrett (GMG760) and I worked legs, I also did some core work at my school in the morning.
Abs/Core
Crunches on fitness ball
Planks
Leg Raises
Legs
Squats - 45x12, 65x10, 65x10, 65x10 - I am still holding back on any heavy load with squats as it will be the last thing to return to me from my recovery from surgery. I want to make sure to keep my blood-pressure and heart-rate from raising excessively high.
Lunges - 30lbs barbell x15 reps per leg x 4 sets
Calves on leg press - 90x20, 180x20, 180x20
Quad Extentions - 70x10, 70x8, 70x8
Hamstring Curls - 60x10, 60x10, 70x10
This workout really kicked my butt. The core workout in the morning had pre-exhausted me, so I had to really push myself to get through the workout.
On Saturday we did a back and bicep workout.
Back
Pull downs - 50x10, 60x10, 60x10
DB rows - 20x10, 25x10, 25x10
Lower lat straight arm pressdown (not really sure what to call these) - 20x12, 20x12, 20x12
Biceps
dumbell curl - 10x10, 15x10, 20x10
We have since worked out Chest and Shoulders, and I will update that in a day or so.
My diet has lately consisted of
Breakfast - 1 whole wheat waffle, 2 eggs, half a grapefruit
Snack - yogurt and granola, or a protein shake
Lunch - Half a chicken sandwich with spinach and tomatoes
Snack - Carrots or grapes or strawberries... my fruit selection varies but I normally eat some carrots and fruit at this time of the day.
Dinner - Chicken with salad, feta cheese, almonds, fruit and oil/balsamic vinegar dressing.
I drink water all day long with the occasional diet soda.
If anyone has any comments or suggestions I would love to hear your thoughts/opinions.
Monday:9-6-10:feedback:
Shoulders:
Upright barbell rows- 30x10 30x10 35x10
Military dumbell press- 15x10 20x10 20x10
Arnold press-15x10 15x10c 20x8
front and lateral raises-8x10 8x12 10x8
Back:
Seated row- 50x10 55x12 60x10
Wide grip lat pull downs- 50x10 60x10 60x12
Bent over row- 45x 10 45x10 45x10
Cardio:
45 minutes eliptical
10 minutes stair stepper
Thursday Garrett (GMG760) and I worked legs, I also did some core work at my school in the morning.
Abs/Core
Crunches on fitness ball
Planks
Leg Raises
Legs
Squats - 45x12, 65x10, 65x10, 65x10 - I am still holding back on any heavy load with squats as it will be the last thing to return to me from my recovery from surgery. I want to make sure to keep my blood-pressure and heart-rate from raising excessively high.
Lunges - 30lbs barbell x15 reps per leg x 4 sets
Calves on leg press - 90x20, 180x20, 180x20
Quad Extentions - 70x10, 70x8, 70x8
Hamstring Curls - 60x10, 60x10, 70x10
This workout really kicked my butt. The core workout in the morning had pre-exhausted me, so I had to really push myself to get through the workout.
On Saturday we did a back and bicep workout.
Back
Pull downs - 50x10, 60x10, 60x10
DB rows - 20x10, 25x10, 25x10
Lower lat straight arm pressdown (not really sure what to call these) - 20x12, 20x12, 20x12
Biceps
dumbell curl - 10x10, 15x10, 20x10
We have since worked out Chest and Shoulders, and I will update that in a day or so.
My diet has lately consisted of
Breakfast - 1 whole wheat waffle, 2 eggs, half a grapefruit
Snack - yogurt and granola, or a protein shake
Lunch - Half a chicken sandwich with spinach and tomatoes
Snack - Carrots or grapes or strawberries... my fruit selection varies but I normally eat some carrots and fruit at this time of the day.
Dinner - Chicken with salad, feta cheese, almonds, fruit and oil/balsamic vinegar dressing.
I drink water all day long with the occasional diet soda.
If anyone has any comments or suggestions I would love to hear your thoughts/opinions.
Monday:9-6-10:feedback:
Shoulders:
Upright barbell rows- 30x10 30x10 35x10
Military dumbell press- 15x10 20x10 20x10
Arnold press-15x10 15x10c 20x8
front and lateral raises-8x10 8x12 10x8
Back:
Seated row- 50x10 55x12 60x10
Wide grip lat pull downs- 50x10 60x10 60x12
Bent over row- 45x 10 45x10 45x10
Cardio:
45 minutes eliptical
10 minutes stair stepper
