Today was a short ST workout but it was a great one. I did not do any cardio today as my knee was feeling great so I wanted to give it a rest for tomorrows run. Guess the ice bath helped! Even though todays lifting was short and sweet, I felt a great burn! Off to get a protein shake in….
Full Upper Body ST – Fast paced circuit format- do not stop between moves and complete 2 sets for each muscle group, resting between sets for a few seconds – NOT minutes.
Chest Set 1 –
Wide fly military push ups – 20 reps
DB Flys – 15 reps with 25 lb DBs
Chest press – 15 reps with 25 lb DBs
Chest Set 2 –
Wide fly military push ups – 20 reps
DB Flys – 15 reps with 17 lb DBs
Chest press – 15 reps with 17 lb DBs
Biceps Set 1 –
Alternating Hammer curls – 20 reps with 25 lb DBs
Alternating Bicep curls – 20 reps with 25 lb DBs
Standard 21’s – 21 reps with 17 lb DBs
Biceps Set 2 –
Alternating Hammer curls – 16 reps with 25 lb DBs
Alternating Bicep curls – 16 reps with 25 lb DBs
Standard 21’s – 21 reps with 17 lb DBs
Shoulders Set 1 –
Seated Alternating Shoulder press – 16 reps with 25 lb DBs
Standing straight arm front raise – 15 reps with 11 lb DBs
Standing bent over side raise – 15 reps with 11 lb DBs
Shoulders Set 2 –
Seated Alternating Shoulder press – 12 reps with 17 lb DBs
Standing straight arm front raise – 12 reps with 11 lb DBs
Standing bent over side raise – 12 reps with 11 lb DBs
Back Set 1 –
Close grip pulldowns with 40 lb P90X resistance band – 20 reps
Wide grip pulldowns with 40 lb P90X resistance band – 20 reps
One arm bent over rows – 15 reps with one 35 lb DB
Back Set 2 –
Close grip pulldowns with 40 lb P90X resistance band – 20 reps
Wide grip pulldowns with 40 lb P90X resistance band – 20 reps
One arm bent over rows – 20 reps with one 25 lb DB
Triceps Set 1 –
Two arm tricep pulldowns with 40 lb P90X resistance band – 20 reps
Two arm laying down tricep extension – 20 reps with 11 lb DBs
Dips – 20 reps
Triceps Set 2 –
Two arm tricep pulldowns with 40 lb P90X resistance band – 20 reps
Two arm laying down tricep extension – 15 reps with 17 lb DBs
Dips – 20 reps
Totals for the day –
Time – 31 mins
Calories Burned – 253
AHR – 132/69% MHR – 164/85%
Totals for the week – MTWTH
Time – 125 mins
Calories Burned – 1,143
Daily Intake – 10/30
Calories Consumed – 1,497
Protein – 34%
Fat – 23%
Carbs – 43%
Meal 1 – 3.5 oz of chicken breast, leg – no skin with 3/4 cup of couscous ( leftovers from last night- weird I know for breakfast but it was good! ) 1 cup of Chi tea. 1/4 cup of low fat yogurt.
Meal 2 – 1 cup of raw cabbage, 1 tomato, 1.75 oz of chicken breast and 1 tbsp of Newman’s light baslmic vinegar/olive oil dressing
Meal 3 – 1 scoop of protein powder and 1/2 cup of frozen strawberries, 1 cup of milk.
Meal 4 – 1/2 cup of couscous with 3.5 oz of chicken breast, legs – no skin with 1 raw cucumber, 1 cup of steamed broccoli sauteed with Indian Biryani mix.
Meal 5 -1/2 cup of oat mixture, 1/2 cup of yogurt and 15 almonds. 1 scoop of protein powder with water.