Friday, February 20, 2009

ChaLean Extreme - Week 3 - Friday

Burn Circuit 3 today - 1 set of 12 (or at least 10) to failure of the following:

sumo squat /w overhead press [10 lb dumbbells]
lunge w/ calf raise [15 lb dumbbells]
squat w/ lateral raise [7.5 lb dumbbells]
lunge w/ frontal press [10 lb dumbbells]
squat w/ calf raise [45 lb EZ Curl Bar]
sumo squat w/ deltoid raise [7.5 lb dumbbells]
squat w/ overhead press (+1 set of 3 presses, super slow) [10 lb dumbbells]
lunge w/ lateral raise [7.5 lb dumbbells]
extreme pushups - All 3 on my toes, again! I didn't go as slowly as the video does, but it was still slow!
sumo squat w/ calf raise (+1 set of 3 squats, super slow) [45 lb EZ Curl Bar]

No walk today. I went grocery shopping so I didn't have time.

6:35 AM - apple & cottage cheese

10:00 AM - waffles w/ peanut butter

10:35 AM - coffee w/ half-and-half & Splenda

12:50 PM - chicken meatloaf

5:40 PM - roast & spaghetti squash, coffee w/ half-and-half & Splenda

8:30 PM - Cheerios w/ skim milk

Calories - 1550
Carbs - 150 (16 fiber)
Protein - 136
Fat - 46
C/P/F Ratio - 38.4/34.9/26.7


Hayley said...

That sounds like a tough workout! I'm trying to picture how you do the lunge with the calf raise?? Is it a stationary lunge or walking/fwd/reverse? Which leg do you do the calf raise in or is it both? Good ideas for training! :)

Becky said...

It's a stationary lunge, and you do the calf raise with the leg you lunge with. I like these better than the sumo squat w/ calf raise.