I did what I said I would do and that was just go to the Gym no matter what and get in my workout and stay on track.......had I not gone honestly I would have kicked myself and ended up feeling like I let myself down.
My workouts looked like this:
Saturday - Legs
Hamstring Leg Press: 4 sets of 8 Reps @ 510lbs
Hanging leg raises 3 sets of 10/15 Reps
Dumbbell Stiff-legged Deadlift: 10/12 Reps 2 Sets with 45lb Dumbbells
Bicycle Crunches: 15 Reps 3 Sets
Lying Leg Curls - 35lb dumbbell between my feet 10/12 Reps 4 Sets
(Gym doesn't have the Machine)
Crunches 10/15 Reps 3 Sets
Donkey Calf Raises 10-15 Reps 4 Sets
Standing Calf Raises - 180lbs 8 Reps 3 Sets
Sunday - Back/Rear Delts
Pullups and Chin ups: until failure
Rack Pulls: 150lbs 4 Sets 6/8 Reps
Back Extensions: 4 Sets 10 Reps holding onto 45lb weight
Pull-Downs: 4 sets 8/10 Reps 80lbs
2 Sets of Rear Delt Exercises
* Also I channeled Valerie Waugamon on a couple of exercises (Can't think of the names right off) but I think they are highly effective!!!
Monday - Cardio/Abs
Crunches With a 45lb plate on my chest
Laying leg raises on a stability ball
30 Minutes of Cardio......Ran a minute/walked a minute (back and forth)
After the Cardio I pushed the kick boxing bag the length of the aerobics room 4 times just for a little burn on the Quads and booty in a squated position.
Tuesday: Chest and Tri's
Inclines: 10sets of 10 @ 75lbs (Really weak and it pisses me off!)
Unassisted Dips 2 sets of 15 reps with a 22lb dumbbell held between my feet (Dropped the weight at 9 reps and continued until I got to the 15 Reps)
Tricep Pushdowns 4 Sets of 10 @ 70lbs
Tricep Extensions: 4 Sets of 10 60lbs
* Oh and during the 10sets of 10 inclines I supersetted with Standing Calf Raises
My goal for next week is lifting heavier.......not to compare myself with anyone else but I see the weight others are pushing out and it makes me feel like a slacker! Especially the Inclines, one of my Gym friends saw me today and mentioned how she thought I was much stronger then that! I guess we all have our own weak points and that my friends is mine, probably why I don't like to do them......kindof like Bowling I suck so it really isn't fun for me!
Tomorrow will be a rest day, no Cardio or weights........just stretching
Then on Thursday it will be a leg day again (focusing on my Quads)
On the Food front I did pretty good except I really need to start drinking more water especially with the Creatine that I'm taking..........in a perfect World I would like to drink a gallon of Regular Coca Cola but I guess I'd better stick with water!
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