This week I planned to stick to my diet completely and I have done so far, really good with it. Everyday I’m hitting my macros and my calories. I’m feeling really good and down 2.5 pounds so far. I’m feeling really strong and I think this is what I needed to get back in my fat burning state of mind.

Monday: Chest/Back

Incline DB Chest Press:
10# x 1 x 15
20# x 1 x 12
22.5# x 1 x 12
25# x 1 x 10
30# x 1 x 6.
30# x 1 x 4

Flat DB Chest Press:
22.5# x 1 x 12
25# x 1 x 12
30# x 1 x 1o
30# x 1 x 8

Decline DB Chest Press:
22.5# 2 x 12
22.5# x 2 x 10

Lat Pulldown:
50# x 2 x 12
60# x 1 x 10
70# x 1 x 10

Close Grip Pulldown:
50# x 1 x 12
60# x 1 x 12
60# x 2 x 5
70# x 2 x 5

Seated Cable Pulldown:
50# x 2 x 12
60# x 2 x 10

Tuesday: Cardio/Abs

Treadmill:
17 minutes incline 1-15%

Step Climber
20 minutes
5-8 lvl – two steps and swings

Cable Crunches:
50# x 4 x 20

Knee Ups on Captains Chair:
3 x 20,
1 x 15

Decline Sit Up:
1  x 15,
1 x 10 (dead)

Sauna: 15 mintues

Wednesday: Biceps/Shoulders

Cardio:
30 minutes elliptical

Machine Preacher Curls:
10# x 1 x 20
20# x 2 x 12
20# x 2 x 10

Barbell Curls:
30# x 2 x 12
30# x 2 x 10

Upright Rows:
30# x 2 x 12
40# x 2 x 10

Machine Shoulder Press:
50# x 2 x 12
60# x 2 x 10

Barbell Shrugs:
65# x 1 x 12
70# x 1 x 12
75# x 1 x 10
80# x 1 x 10

DB Front Raises:
10# x 2 x 12
10# x 2 x 10

Standing DB Curls:
10# x 1 x 15
12.5# x 2 x 12
15# x 2 x 10

Sauna: 20 minutes

I went to Red Robins today with Elvis and his boss. I was a little afraid of going, but I ate fine. I got an apple harvest salad with no dressing, yum! I fit that into my macros perfectly. Sooo I didn’t feel bad at all, plus I didn’t eat all of it 😛

Anyways, today was tough since it was a little later than I’m use to, but it’s all good. I didn’t feel as strong as last week, but that’s okay. I kept with it and my heart was pounding the entire time. Elvis and I tried to keep our breaks to a minimum. Plus I was using a much slower tempo to keep my form proper and to fatigue my muscles better so that could explain why I didn’t feel as strong.

Anyways, tomorrow is Cardio/Abs, and Friday is the dreaded leg/tricep day. But I’m excited about Friday because Elvis is taking me to his MMA place to do some boxing with his instructor. This should be interesting since I’ve never taken a boxing class ever, especially one that is a gym like his, 4oz fighter. I’m tired and it is late, somce I’m off to have some bread and peanut butter 🙂


Thursday: Cardio/Abs

Cardio:
20 minutes step climber
15 minutes treadmill: 5-12% incline

Decline Sit Ups:
12 x 4

Cable Crunches:
60# x 1 x 10 + 50# x 1 x 5 (had to move it down, I wanted to keep it at 15 at most and 60# was a little too heavy beyond 10 reps)
50# x 3 x 20

Knee Ups on Captains Chair
12 x 4

Sauna: 15 minutes

I had a great workout, and I’m getting stronger in my core which was one of my weakest points.  For now I want to keep getting stronger, then switch up some Ab workouts to try new stuff. I definitely love the Cable Crunches though.

Friday: Legs/Triceps

Today is going to be a tough day, I called it Hell Day because legs are so tough, and grueling. But anyways, I’m adding some great links to my wordpress that I’ve used to help along the way.

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