Wednesday August 3, 2011 - BACK
PRE-WORKOUT MEAL
One tin of tuna
Handful of blueberries
One cup of red grapes
Dead-lifts - 3 sets
135lbs x 15/ 225lbs x 8/ 275lbs x 6
Machine Over Head Pull Overs - 3 sets
135lbs x 10/ 150lbs x 10/ 165lbs x 8
Hammer Strength Pull Downs - 3 sets
70lbs x 10/ 80lbs x 8/ 80lbs x 6
One Arm Cable Rows - 3 sets
45lbs x 10/ 45lbs x 10/ 60lbs x 8
Freestanding Rope Rows - 3 sets
120lbs x 10/ 140lbs x 10/ 160lbs x 8
Lat Pulldowns - 3 sets
135lbs x 10/ 150lbs x 8/ 165lbs x 5
Highcable Rope Pulldown Superset (+) with Chin Ups - 3 sets
30lbs x 15 + 5/ 30lbs x 15 + 6/ 30lbs x 15 + 7
ABS
Set 1 Set 2
Crunches 40 40
Side Crunch 40 40
In/ Outs 40 40
Knee Crunches 40 40
Toe Touches 40 40
Total Reps 400
CARDIO
20 minutes on the Stairmaster;
Program: Fat Burner
Level: 10
My workout was done in 45 minutes with 20 minutes for ABS and another 20 minutes for cardio. This entire routine was done in an hour and twenty five minutes... Now I'll stop bragging as long as you promise to go get sweaty!
POST WORKOUT MEAL
Chicken Stir-fry
So in the words of my good friend and Jedi Master Yoda;
"Do or Don not. There is no Try"
