Looks like I gave you 8 days last week, so you only get 6 this week. Wait. Who am I talking to?? Is anybody reading?? Doesn't matter. This is my time capsule.
82911 - Day 72 181 19.5% Body Fat.. this is just a guideline, I don't believe it's accurate b/c it fluctuates too much. Anyway - this drop is typical after a night off of work and no "meal." Up early today running errands, realizing I won't get them all done.. The no-priority stuff will have to wait. However I MUST lift today.. I feel strong and even if I am a bit sleepy, once I get in the gym I'll be energized. As predicted.. energized, even tho i didn't get 30 on the leg press I got 2 on the dumbbell chest press.. 1st & 4th sets.. awesome!! added triceps push downs today.
Exercise list:
Inverted leg press,
dumbbell swings,
potato sack squats,
calve presses (inverted & standing),
shin flexes, 25 lbs-35lbs...
Dumbbell press 50 lbs.
DB pull overs 70 lbs (15, 12, 10)
Lat pull downs, (90lbs)
db shoulder press 35s 3 sets,
triceps cable press down.. 3 sets 100 lbs 12-15 reps.. that's all folks.
83011 - Day 73.. 181.5 (drop from 185.5 when I got in) i think the trail mix (home made0 put the weight on. but even though I was heavier I felt very lite yesterday and the morning (Night shift). I earned my shake today Cobbs Creek Parkway workout, run thru woods, then up hill 4x (was going for 6) then calisthenics, pull ups, jump ups, etc... more later.
83111 Day 74 182 Goodbye August - the intensity of the last 2 days has shown up today. Even though I got some high energy jump intervals, I felt sluggish and heavy.. Oh well.. got a lot of stuff done, a couple of first time activities, jumping the bench, no hands.. and dips.. did dips and plyo bench dips.. pretty easy, awaiting the burn. Also couldn't do as many plyo push ups as before and no plyo pull ups at all. Will have to wait til next week I suppose.. or... nope the WC won't be open this weekend. Maybe it's a good time for a break. A short one.
SEPTEMBER
90111 - Day 75: I feel like at this point I am getting the days mixed up. Feeling yesterday's session esp in the shoulders, (inverse push ups, and some on a stability ball). Group fitness today and that's pretty much it. ate a cheese danish... GX at the Y, pizza after, no big deal. Tired tho...
90211 - Day 76: Turned out to be a pretty good workout, started with deadlifts 135 (got 2 20+ and 2 16s) tri-setted these with foot flexers (may have to photo/explain this one) and smith machine calf raises. (30 reps) Bent rev grip barbell rows, bent flys (50s, which was too much for reppin high). Barbell incline bench press 8-16-16-14 (95 lbs) decline db press (50s) 12 reps, 3 sets i think. then my shake.. Feels good to shock the upper body again, and give the legs/thighs/glutes a break. Thinking about a break, but my break will probably be light running ad stretching and yoga.
90311: Day 77 Household chores today, didn't even get the wt yet - (Ha gonna have to upload this later.... ) 182.5. 16% Not bad. I don't think I could maintain this if I didn't exercise vigorously.. and, I don't want to find out. Of course I couldn't NOT work out, so I did a lil old school arms rotation, tris-bis and 4's (arms that is) and a lil neck work too.. I need to activate the neck array, stretch and strengthen. just using 10s, 20s and 30s, can barely curl the 30 dumbbell... my isolation has gotten week, I think b/c I've been training biceps as a secondary muscle. Did I mention no meat this week, how ironic it's a cook out weekend. Also no vitamins and no supplements until Tuesday.. I'll probably be back with a vengance. I probably won't even notice the results.
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