Getting ready to start my new program on Wednesday!
This first week will be my trial week of to see where I am on my weights! I will be doing single sets, supersets and giant sets!
I am looking forward to this stage to give my muscles a shock of there life!
My diet plan doesn't change as I have been doing very well on it!
Hi Mary Jo
I have oatmeal and a banana in the morning for breakfast
I eat egg whites I do have a yolk in it!
I also make cottage cheese pancakes and you can't even taste the cottage cheese, there real yummy!
I eat lots of veggies(thats my new best friend)lol
Chicken breast, tuna, salmon(i do get creative with my chicken)
Rice and baked potato(i have cut my carbs as I have noticed it's making me too fluffy, for the time being)
Cottage cheese, yogurt, rasberries, bluberries and strawberries go in my yogurt or cottage cheese!
I do eat cheese, salads
Almonds, udo's oil 3.6.9 blend
I cook with nothing but olive oil
I have 6 meals a day now that is breakfast, snack, lunch, snack, supper, and I do have a protein shake!
My food is porpotioned and I do measure my yogurt and cottage cheese!
I am calorie counting at the moment!
You have to see what works for you, cause what works for me might not work for someone else!
I don't cheat very often I am not a junk food eater, but I do have cheat meals!
That is some of my food I eat.....lol
New program (getting familiar with it)
This looks easy but my muscles were totally fatigued!
Chest & triceps
increase weight as you go
Incline dumbbell fly (giant sets no rest)
Reps 15,10,8 drop set 15 reps
Incline dumbell press (giant sets no rest)
reps 15,10,8 drop set 8 reps
Close grip dumbbell press flat bench(giant sets no rest)
Reps 15,10,8 drop set 10 reps
Partial chest fly flat bench (single sets)
These were hard...lol
Reps 15,12,10,10 (my weight could not increase on the last set)
Reps 10,8,6,8 (20 sec rest inbetween sets)
Single set overhead tricep extensions
3 supersets overhead tricep extensions & single arm kickbacks
Followed by dips and ins & Outs(no rest inbetween sets) your wiped
My dips were 4 sets of 10 ' s and ins & Outs 30 seconds
Followed by 5 sets each of
Leg raised crunches
Weighted Russian Twists
Weighted side bends
Let's see how sore I am tomorrow for shoulder day! ☺
Good job!..keep it up and stay cool..u will achieve ur goals :)
Seated shoulder press - one arm (giant set no rest)
drop set 10 reps (lighter weight)
Side lateral raise & upright rows(superset)
Side lats-reps - 15
Upright rows - 15 reps
Side lats - reps 12
Upright rows - reps 12
Side lats - reps 8
Upright rows - 8
Drop set - upright rows (light weight) reps 15
Underhand press (giant set no rest)
Reps 15,12,10,8 drop set (light weight) reps 12
Front raise (giant set no rest)
Rear delt raise (single sets 20 sec rest)
Reps 15,8,6 drop set (light weight) reps 10
Dumbell shoulder shrug
Round 1 - reps 15, round 2 - reps 12, round 3 - reps 8
Drop set using same weight as round 2
Scap trap (single sets)
3 rounds - reps 15,12,10
Sagi six way (superset)
This was enough for me I really didn't do a AB workout (i did a plank challenge)
This program I am really feeling it, I thought again I could use weight where I left off......but nope, feeling those giant sets (some exercises I can, but I am pushing harder to get those reps)
This is going to be an awesome challenge!
Took today off as I had a appointment, back at it tomorrow!
Back & Biceps & ABS
Warm up and stretch
Reps 15,12,8,6 drop set reps 10 (same weight as 2nd set)
Ez bar row (giant set no rest)
One arm row (giant set no rest)
Reps 15,12,8 drop set reps 10
Reverse flies standing (single sets)
Incline bicep curl (single sets)
Reps 15,12,8,6 drop set reps 10
1,1,2 hammer curls (single sets)
Ez bar curl (single sets)
Reps 15,12,10 drop set reps 8
Finished off with my own AB workout
I pushed myself with using heavy weights! I love back and Biceps!
Legs (1 hr)& 30 mins cardio
Leg day exercises as follows
Sumo squats (weighted dumbell)
Alternating lunges (weighted dumbells)
Swinging kettlebell squats
Parallel squats ( weighted with bar)
Straight leg dead lifts (weighted with bar)
Single leg calf raises
Two leg calf raises
It was a good leg exercise, I pushed hard!
Completed chest, triceps & AB workout!
This program is kicking my butt in a good way!
I don't know what it is about shoulders.....do I ever love doing shoulders! Was a good workout!
Had it off as my dog came home from having physio and she was sore and wanted me......today will be back at it, if she allows me too....she is real sore and I can always work out, at the moment if she needs me so be it! ☺
45 mins cardio
45 mins leg day
I had a incredible workout today!
On with my day, my fingers are crossed for my dog today off to the vet I go!
Took today completely off
Even had a cheat day
Felt excellent to do nothing but cuddle with my dog!
Back at it tomorrow, along with clean eating!
Worked my butt off today! Chest, triceps and ABS!
Got the best news ever.....the lump my dog has isn't cancer. ....now to work on her getting strength in her back leg again....get this FCE under control for her!
With that I did cardio and Abs today!
Had a awesome workout tonight!
Completed shoulders & ABS
I am rolling along here!
Completed 1 hr Back & Biceps!
Completed leg day and 1/2 hr cardio
Hope I can walk tomorrow....lol
Have a fantastic Friday evening!
Completed 45 mins. Cardio & ABS
Have a great Saturday!
Was suppose to have complete rest today but I felt energetic!
Completed 45 mins cardio and a few challenges!
Happy Sunday Everyone!
Taking today off as my lower back is real sore! Will do some stretches to try and loosen it up!
On the bright side of things bought more plates and heavier kettlebells! Yup winning!
Have a fantastic Monday! ☺
Taking today off due to my lower back, I think I will be good to go tomorrow! I am really itching to do some cardio, I will see how I am doing after work!
On the bright side of things I think I am getting a new elliptical, early Easter present. ....zing WINNING!
Happy Tuesday Everyone!