Cardio is on the rise. This didnt happen last year...I just leaned out super fast. This time my legs are holding on to all they can so I have to outsmart them. Started circuits. Many thanks to a trainer at the gym who I pestered for advice.
Heres how today went...and I only had 90 minutes! (Did 40min cardio sprint intervals at 5AM, tho) . Focus was on back, tho...
First circuit x 3
Bent over barbell rows 12 (I think I only added 20 lbs)
DB Plank rows 12 (with 15 lb dbs)
KB swings 25
Circuit 2 x 3
Standard deadlifts with 50 lbs added only (usually can add 90...not today so much) x 10
SUMO squats holding 30lb db x 15
BB lunges with 45 bar only x 12 reps per set
Circuit 3 x 3
BOSU over the tops
Single arm Db rows w/30lb DB
STep ups w/20lb dbs
Circuit 4 x 6 sets
T bar rows 25, 25, 20, 20, 20, 15
Low jump squats x 30 sec rounds x 3
Low squats 25 x 3
Circuit 5
Lat Pull Down x 5 sets
BOSU single leg glute raise x 15 x 3
On black side BOSU Stiff legged deadlifts 2 sets w/20 lb dbs, 2 sets w/15 lb dbs
Back flye machine to finish myself off...4 sets SUPERSLOW & CONTROLLED @ 55 lbs then I realized my time was up & I had to haul ass outta there & get the kids otherwise theyd be calling my name over the gym PA system! YIKES!
Food looks like this now:
breakfast still the same only with dry oatmeal
15 almonds
3/4 cup egg whites, 1/4 cup dry oatmeal, 2 T PB2 peanut butter w/4 celery stalks, 1/2 cup raw cucumners & 1 cup steamed green beans
Snack:4oz tilapia & 1 cup raw red peppers, 1 T PB2 & 1 no sodium rice cake
Snack at 4:30 should be 3 oz tilapia, 2 cups steamed asparagus
Dinner: 5 oz lean ground turkey + green veggies
before bedtime...1/2 scoop max pro protein powder + steamed broccoli
O I lied...it was 60 min sprint intervals this AM! Then...I went back for 30 mins HIIT on the stair climber...ouch!
ReplyDeleteWow you are on FIRE!!!!!
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