I've been lazy - I saw the infomercial for Tapout XT, I've ordered it for some much needed cardio. the mere suggestion of getting a six pack in three months has me motivated already. I hope i arrives soon.
todays workout:
Rack Pulls from just above the knee - maxed at 3 singles x 230kg (needed straps from 200kg - disappointed)
Decline Crunches - 2 x 25
Switched my general routine from 3 x 15 to 4 x 10. Second week and still really feeling it - love that!
Tue workout - legs, lower body, big lifts
8 min. warm up on the elliptical (4 min forward, 4 min backward)
4 x 10 dumbbell supersets: deadlifts & squats
4 sets hip raises (glutes & hams) - varied holds (knees in feet out/feet in knees out) 30-35 seconds
4 x 10 dumbbell sets: weighted calf raises
Thu workout (still quite sore from Tue!) - chest & abs
8 min. warm up on the elliptical (4 min forward, 4 min backward)
4 x 8-10 dumbbell supersets: flat bench press & incline bench press (hammer/neutral grip, so I don't kill my shoulder again!)
4 x 10 dumbbell supersets: flat bench flyes & decline bench press
3 supersets of dumbbell side bends (8-10 reps) & weighted decline crunches (20-25 reps)
Was a bit concerned when I started these as I tweaked something in my lower back on Monday but everything felt great. Looking forward to Monday and hitting it hard again.