Thursday, August 11, 2011

New Rules of Lifting for Abs - Week 8 - Thursday

I ended up having an apple after I posted my blog last night.

front plank & pulldown 1x12 each side
side plank & row 1x12 each side
Swiss ball jackknife 1x12
cable kneeling cross-body lift 1x12 each side - I can't do this one because I don't have the equipment, but I'm going to keep writing it in

deadlift 1x7x95 lbs 1x5x100 lbs, 1x5x105 lbs, 1x5x100 lbs

barbell step up 4x8x100 lbs each side
one-arm dumbbell push press 4x8x25 lbs each side

dumbbell offload squat 2x8x15&25 lbs - switch sides on second set
(assisted) mixed grip chin up 2x8 - reverse grip on second set

metabolic workout: dumbbell swings (10-12 swings per minute for 11 minutes) - I did 12 swings per minute with a 30 pound bell.

And I forgot to change my reps for my extra strength for this current rotation. At the start of "week 2" I should have dropped the extra exercise by 1 rep per set and increased the weight. Oops.

coffee w/ skim milk [2]
apple & cottage cheese [5]
salad w/ turkey breast, olive oil & salsa [6]
crab cake, carrot sticks & cheese [4]
pork chops w/ (no mayo) coleslaw [9]
yogurt w/ apple & cinnamon [4]

I used all of my daily points and have 40 weekly points remaining.

1570 calories
46 g fat
156 g carbs
28 g fiber
143 g protein


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Becky said...

Thanks for the spam, douche. I think I'll stick to the expert advice.