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2/23/2010 Workout:
Planks (2x40seconds)
Single-Leg Side Plank (1x20seconds each side)
Bench Press (2x10)
Incline Press (1x10)
Decline Press (1x10)
Weighted Calf Raise (2x12)
Seated Dumbbell Shoulder Press (1x10)
Arnold Dumbbell Press (1x10)
Cable Face Pull w External Rotation (2x10)
Hanging Leg Raises w Wipers (1x15)
Pushup Position Row (1x10 each arm)
Swiss Ball Mountain Climber (20 each leg)
Rear Leg Extension (15 each leg)
Standing Dumbbell Fly (2x10)
Side Plank w Touch (10 each side)
Diagonal hand-to-toe Touch (15 each side)
Weighted Cable Side Bends (10 each side)
Cable Wood Chop on Knee (15 each side)
Single Ball Pushup (1x20)
Dips (2x10)
Cardio
View Diet Calendar, 23 February 2010:
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1690 kcal
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Fat: 77.52g | Prot: 135.69g | Carbs: 126.93g.
Breakfast: Double Protein Whole Wheat Bread, Land O Lakes Lowfat Half and Half, Sunbutter, Coffee. Lunch: Milk (Nonfat with Added Vitamin A), Isopure, Banana. Dinner: Olive Oil, Extra Crispy Chicken Whole Wing. Snacks/Other: Isopure, Toasted Sunflower Seeds (with Salt Added), Nonfat Plain Greek Yogurt, Thinkthin, Cashews, Hard Boiled Egg, V8. more...
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 Comments
Pushup Position Row??? that's scary lol! ok, I have to confess, I'm scared of my gym equipment. I feel totally lost and I don't know how to start. How do you know how much weight you can lift? I'll stick with the free weights for now, even though I don't really know if I work hard enough... Impressive workout on your side!!
23 Feb 10 by member: jessyline
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I sent you a workout - the pushup position row was one of the movements --- as far as how much weight you can lift - go light at first - take some time and test the weights - you should be able to comfortably lift 8 - 10 reps of a weight. No veins popping too much. :) Let me know if you need clarifications. You can do it! Don't fear your machines! :)
23 Feb 10 by member: br_e_co
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Going to try to resist weighing myself until Friday.
23 Feb 10 by member: br_e_co
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Thank you so much! I printed it already, and I'll try it tonight. Lots of new things to try, I really like this! The most difficult will be to choose how much weight I can lift without doing too much, or going too easy.
23 Feb 10 by member: jessyline
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Weighing in once a week is good. I found if I do it everyday the fluctuations don't help me to know if I'm going right.
23 Feb 10 by member: jessyline
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