|
day 5-may 9
back and traps(heavy/low reps)
back
t-bar row sets/3 reps/8,6,4 weight/95,105,115
lat pulldown sets/4 reps/8,8,4,4 weight/120,120,130,140
dumbbell row sets/3 reps/10,6,6 weight/45,55,55
dead lifts sets/4 reps/8,6,6,4 weight/95,115,135,155
traps
dumbbell shrugs sets/4 reps/10,10,10,6 weight/50,55,60,70
barbell shrugs sets/3 reps/6,6,6 weight/135,185,185
cardio-HIIT
10 minutes on cross trainer
Level 10
0-1:30 on a speed of 30-40 rpm
1:30-2:00 on a speed of 90-100 rpm
2:00-3:30 on a speed of 30-40 rpm
3:30-4:00 on a speed of 90-100 rpm
4:00-5:30 on a speed of 30-40 rpm
5:30-6:00 on a speed of 90-100 rpm
6:00-7:30 on a speed of 30-40 rpm
7:30-8:00 on a speed of 90-100 rpm
level 4-cool down
8:00-10:00 on a speed of 25-35 rpm
notes
today i used my i-pod when i worked out and it worked like a charm. It got me pumped, but I still didn't push much weight. Dead lifts are one of my weaker excersizes, so i gotta work on them. Cardio felt easier, but i sweated more than usual. Week 1 is almost over and i feel great.
__________________
http://www.sherdog.net/forums/f15/starting-my-journey-lose-weight-get-active-776619/
|