Lean Circuit 3 - 1 set of 12 (or at least 10) to failure of the following:
squat w/ cross-body chop (+1 set of 3 squats, super slow) [20 lb dumbbell, a pair for the breakdown set]
reverse lunge w/ Arnold press(+1 set of 3 presses, super slow) [20 lb dumbbell] - failed at 10
chest fly w/ hip lift (+1 set of 3 hip lifts, super slow) [20 lb dumbbells]
kneeling overhead press w/ center crunch (+1 set of 3 presses, super slow) [20 lb dumbbells] - failed at 10
push up w/ side plank (+1 set of 3 push ups, super slow)- My arms were so shaky I only managed 2 on my toes and 10 on my knees, and the breakdown set of 3 was on my toes
dead lift w/ frontal press (+1 set of 3 presses, super slow) [15 lb dumbbells] - failed at 10, even though this is the same weight I did last week - my arms were just wrecked!
traveling push ups (+1 set of 3 triceps push ups, super slow) - all on my knees, even the breakdown set
chest fly w/ abduction (+1 set of 3 flies, super slow) [20 lb dumbbells] - failed at 10
Army crawl (+1 set of 3 planks w/ leg lifts per leg, super slow)
I bumped just about every exercise up by 5 pounds this week, and was able to make it to 10 reps. This was my last time with this circuit, so I'm pleased with the progress, especially considering how I thought I'd have to really back off on the weights for this phase. This particular circuit was really great.
The news about my air conditioning is not good. The outside compressor needs to be replaced, and no one has any idea when that can be done. I do know it's crazy hot in this house and working out this morning sucked!!!
I'm really hungry today. You'd think with the heat, I'd have no appetite. But I definitely feel like I could eat and eat. I think it's because I'm cranky. I always want to stuff my face when I'm cranky. I could have eaten all damn night.
6:10 AM - apple & cottage cheese
9:00 AM - toast w/ butter, turkey bacon, scrambled eggs w/ onion, green pepper & picante sauce; coffee w/ half-and-half & Splenda
12:20 PM - round steak, broccoli & coleslaw
3:00 PM - sno-cone; I didn't log the 5 calories in this.
4:40 PM - chicken salad w/ tuscan romano dressing, piece of cheese hot dog
6:00 PM - another sno-cone
7:25 PM - Total cereal & banana w/ skim milk
Calories - 1614
Carbs - 161 (28 fiber)
Protein - 133
Fat - 50
C/P/F Ratio - 39.4/32.7/27.8
squat w/ cross-body chop (+1 set of 3 squats, super slow) [20 lb dumbbell, a pair for the breakdown set]
reverse lunge w/ Arnold press(+1 set of 3 presses, super slow) [20 lb dumbbell] - failed at 10
chest fly w/ hip lift (+1 set of 3 hip lifts, super slow) [20 lb dumbbells]
kneeling overhead press w/ center crunch (+1 set of 3 presses, super slow) [20 lb dumbbells] - failed at 10
push up w/ side plank (+1 set of 3 push ups, super slow)- My arms were so shaky I only managed 2 on my toes and 10 on my knees, and the breakdown set of 3 was on my toes
dead lift w/ frontal press (+1 set of 3 presses, super slow) [15 lb dumbbells] - failed at 10, even though this is the same weight I did last week - my arms were just wrecked!
traveling push ups (+1 set of 3 triceps push ups, super slow) - all on my knees, even the breakdown set
chest fly w/ abduction (+1 set of 3 flies, super slow) [20 lb dumbbells] - failed at 10
Army crawl (+1 set of 3 planks w/ leg lifts per leg, super slow)
I bumped just about every exercise up by 5 pounds this week, and was able to make it to 10 reps. This was my last time with this circuit, so I'm pleased with the progress, especially considering how I thought I'd have to really back off on the weights for this phase. This particular circuit was really great.
The news about my air conditioning is not good. The outside compressor needs to be replaced, and no one has any idea when that can be done. I do know it's crazy hot in this house and working out this morning sucked!!!
I'm really hungry today. You'd think with the heat, I'd have no appetite. But I definitely feel like I could eat and eat. I think it's because I'm cranky. I always want to stuff my face when I'm cranky. I could have eaten all damn night.
6:10 AM - apple & cottage cheese
9:00 AM - toast w/ butter, turkey bacon, scrambled eggs w/ onion, green pepper & picante sauce; coffee w/ half-and-half & Splenda
12:20 PM - round steak, broccoli & coleslaw
3:00 PM - sno-cone; I didn't log the 5 calories in this.
4:40 PM - chicken salad w/ tuscan romano dressing, piece of cheese hot dog
6:00 PM - another sno-cone
7:25 PM - Total cereal & banana w/ skim milk
Calories - 1614
Carbs - 161 (28 fiber)
Protein - 133
Fat - 50
C/P/F Ratio - 39.4/32.7/27.8
2 comments:
I am right there with you on the eating thing. For some reason I want to eat everything in sight, and I'm doing a pretty good job of it too! LOL! Just wanted to let you know you aren't alone in that feeling lately :)
That was me last week ladies. Thank goodness I've got it under control this week (the bad food is mostly out of the house - that's probably the real reason).
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