Looking good. Now lets see some real photography skills Rake.
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What a difference a day makes. Tuesday rolling was a breeze no knots then Wednesday was so bad I felt like throwing up. That extra 5# on the leg curl warm-ups killed me woke up with sore Hams and that hardly ever happens.
Wednesday:
Biceps/ Hams
5 Min StepMill warm-up
Seated leg curl 45x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 30x30 warm-up (10 lower, 10 upper, 10 full),
40x12x3
SL Deads 50x16x3
Lying Crunch machine 20x4
Rolling
Kneeling curls 30x16x3
Standing WG cable Bi’s 15x16x3
Lying leg curls 40x16, 55x16x2
Thursday:
Chest and Shoulders
Hypers 12x3
Spider walks and other shoulder pre-work
Bench Press 45x25 wide, 65x20x2, narrow, regular grips
Cross bench Pullovers 25x20, 30x20x2
Standing Dumbbell shrugs 20x20x3
Fly Machine 40x20x3
Reverse pec deck 25x20x3
HS Seated crunches 12straight+12 left Oblique+12 right Oblique
Roller work
Plated Lateral Decline Press 45’s x12, 25’s x20x2
Plated Shoulder Press 25’s x20x3
Dual cable Chest Press machine 25x20x3
Cardio: 20 minutes StepMill 1-2
Exciting new plan; since Rake has to go to work without me 4 days a week I'm heading back to the gym for cardio. Today was my first day. Getting in a 'Zumba' class and 'Hot Hula' too! super excited.
What does your diet look like?
Yesterday:
2 Whole Eggs
Flax, glutamine, vitamins,
2 Scoops Gold Standard Whey shake
4 oz Tilapia , coconut oil
4 oz Chicken breast sauteed w/ bell peppers, onions
Hand full Raw Almonds
Med salad, Bleu Cheese dressing
1 Scoop Lemon Casein shake
3+ liters water, Apple cider vinegar w/ lemon juice
1 tsp honey, cayenne
For the past couple months almost all 3 meals were Tilapia, I have sautéed Shrimp and spinach on Sundays sometimes add a touch of bacon.
Another great day! Tomorrow I rest.
Friday:
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 40x60x3 (20 lower, 20Upper, 20 full range)
Seated Tri machine 70x16x3
Hack 0x8 to stops+8 lower-p+8 upper-p 2 sets, 45 last set
Lying crunch bench 20x3
Roller Work
Single leg extensions 40x16x3
Standing DB kick-backs 10x16x3
Seated Press 100x16x3
Trixie - When are we going to see more of Rake's photography skills?
Looks like I will be having scheduled weekends off the gym. Weekend work has been much more demanding than I expected. Today was an unscheduled day off so I have to make that up somewhere. Eating schedule has been challenging also, so we just take a big bag of shrimp with us on Saturday and it's pretty good with some horseradish sauce.
Weight is flexuating 3 lbs. and I can't wait to be at the lower end on a consistent basis.
Change is always difficult. But just stay at it and do the best you can. It about be better not perfect.
Tuesday:
Quads/Tri’s
5 min StepMill warm-up
Bridges
Leg extensions 45x60x3 (20 lower, 20Upper, 20 full range)
Assisted Tri machine 60# counterweight x20x3
Hack 45x12, 90x10, 135x8
HS Seated crunche 12 regular+12 l oblique+ 12 r oblique 3 sets
Roller Work
Single leg extensions 50x12, 60x10, 70x8
Overhead cable Tri’s 20x12, 25x10, 30x8
Seated Press 100x12, 130x10, 160x8
Wednesday:
Biceps/ Hams
5 Min StepMill warm-up
Seated leg curl 45x60x3 (20 upper, 20 lower, 20 full per set)
Standing Preacher Curls, 30x30 warm-up (10 lower, 10 upper, 10 full),
40x36, 12wide+12 narrow+12 reg. grips, 40x12x2, wide & narrow
SL Deads 60x12, 70x10, 80x8
Lying Crunch machine 10x12, 15x12, 20x12
Rolling
Kneeling curls 60x12, 70x9 left, 8 rt, 70x6
HS Plated Bi’s 35x12x3
Lying leg curls 50x12, 60x12, 70x12
Two good workouts for me. Today the first Biceps really got me winded. We worked at a very quick pace today and my form broke down on the second set of single leg curls. Stepped back and got it together for the third. Figured out what we are eating this weekend and had time for meal prep today so we should be good for the week. Rake is starting to bulk so this always makes it harder for me to eat as lean as we do during the summer. I'm already noticing the addition of carbs so I will have to watch it very closely.