Whats your weight at now?
IW |
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today was endurance legs, so here is the workout:
downhill skiers 2mins iso calf raise 2mins sumo squat 1min 1 min rest alt side lunge then 4 mountian climbers 2mins reverse/forward lunge 2mins iso hip bridge 1min 1 min rest 10 split squats with each leg repeat 2mins iso good mornings 2 mins overhead squat 1 min 1 min rest front, side, roundhouse kicks 4 mins basic footwork movement 1min 1 min rest alt step ups with knees 2mins alt side lunge 2min deck squats 1min 1min rest squat thrust 1min alt reaching lunge 2mins downhill skiers 2mins(killer by this point) 1 min rest then move to finale which is...... 100 bodyweight squats legs are jello!! |
i will be back post again next monday the 26th
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here was todays chest back and shoulders depletion workout:
incline flyes 4x15 supersetted(SS) pulldowns 4x15 flat flyes 4x15 ss cg seated rows 4x15 decline flyes 4x15 ss sb pulldowns 4x15 db millitary press 6x15 side raises 6x15 db shrugs 3x15 |
here is todays legs arms and abs depletion workout:
leg ext 12x15 ss seated leg curls 12x15 standing calves 6x15 seated calves 6x15 mach curls 4x15 ss mach tri ext 4x15 cable peaks 4x15 ss benckh dips 3x15 1 arm cable ext 1x15 hanging leg raises 2x15 standing cable crunch 2x15 db side crunches 2x15 each side |
wow forgot about this log ill be posting dajily
this is the TNT(targeted nutrition tactics) advanced workout plan workout a 3 secs down 1 sec pause and up at fast as possible rep speeds bulgarian split squat 3x 8 45 65 85 90 sec rest between sets bentover bb rows 3x8 95 60 secs rest bench press 3x8 95 115 135 60 secs rest planks 3x60 secs 60 secs rest pullups 3x5 4 4 60 secs rest those shorter rest periods really keeps your heart rate up so i got a good cardio workout today as well, so i see why cardio is optional on this program, but im gonna do cardio 2 times a week perscribed by the book, so tomorrow i will be doing 4 high intesity intervals of 30 secs on 90 secs off |
Are you trying to cut down?
IW |
Quote:
did 4 intervals of 30 secs on 90 secs off HIIT today on the exercise bike |
todays workout: 3 secs down 1 sec pause explode up
front squat ss seated rows 2x20 30 sec rest between each exercise good morning ss pushups 2x20 30 sec rest between each exercise standing millitary 2x15,12 60 sec rest pullups 2x5,4 45 sec rest leg raises 2x15 45 secs rest |
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