12/08/15 Back
6:00am
5 minutes jogging (6.2mph)
V-grip pull downs;
100 reps at 62.5lbs (10 reps at a time, with 10-15 seconds rest between each set)
Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
1st set: 40 seconds
2nd set 60 seconds
3rd set 60 seconds
4th set 45 seconds
Reverse fly;
20 reps at 20lbs
Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)
1st set: 25 seconds (each)
2nd set 15 seconds (each)
3rd set 15 seconds (each)
4th set 10 seconds (each)
5th set 10 seconds (each)
db bent over row;
20 reps at 50lbs
-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg
6:00am
5 minutes jogging (6.2mph)
V-grip pull downs;
100 reps at 62.5lbs (10 reps at a time, with 10-15 seconds rest between each set)
Balance ball hip raises (heels on the ball, try to get only the tops of shoulders touching the ground):
1st set: 40 seconds
2nd set 60 seconds
3rd set 60 seconds
4th set 45 seconds
Reverse fly;
20 reps at 20lbs
Horse stance Planks (on hands and knees with diagonally opposed foot and hand extended)
1st set: 25 seconds (each)
2nd set 15 seconds (each)
3rd set 15 seconds (each)
4th set 10 seconds (each)
5th set 10 seconds (each)
db bent over row;
20 reps at 50lbs
-1 fiber gummy
-Opti-Men multivitamin
-Fish oil (11200mg; 5850 mg EPA, 2160mg DHA)
-Flaxseed oil (4000mg; 1800mg of alpha-linolenic acid)
-Vitamin D3, 2000mg