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Despite the previous entry, I decided to add 5 reps X set to all movements. Current schedule:
Mon: legs resistance (50lbs) dead lift X 75; 18" step-ups X 75 each leg;non-resistance calisthenics: 30 jumping squats; 30 deep lunges each leg; 30 deep squats. Ride bike 30 minutes at +/- 15 mph. No resting between sets.
Tues: upper body resistance (50 lbs) bench press X 75; butterfly X 75; overhead extension X 75; standing curl X 75; preacher curl X 75; triceps pull down X 75; row X 75; shoulder press X 75; tricep extensions X 75; lat pull down X 75; upright row X 75; reverse curl X 75. No rest between sets.
Wed: core resistance (50 lbs) ab crunch X 75; non-resistance calisthenics: knee lifts X 90; super crunch X 90; glut flex X 90; leg lift X 90; sitting row X 90; superman X 2.25 mins; plank X 2.25 mins; mountain climbers X 2.25 mins. No rest between sets.
Repeat for a total of six days, and rest on the 7th day.
I do 3 sets per movement, so for example, 90 reps is accomplished in 3 sets of 30. Definitely tired by the third set on each day. I have to make some custom calculations for this routine because the exercise table here doesn't take into account rest periods, etc.
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89.4 kg
Lost so far: 0 kg.
Still to go: 3.2 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 27 February 2014:
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1122 kcal
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Fat: 64.06g | Prot: 75.31g | Carbs: 71.24g.
Breakfast: Sugar, Cream (Half & Half). Lunch: Onions, Iceberg Lettuce (Includes Crisphead Types), Cabbage, Canola Oil. Dinner: Light Tuna Fish (Drained Solids In Water, Canned), Bell Peppers, Jalapeno Peppers, Cabbage, Iceberg Lettuce (Includes Crisphead Types), Onions, Roasted and Salted Sunflower Seeds, Canola Oil. Snacks/Other: Gala Apples, Six Star Pro Nutrition Whey Mix. more...
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3864 kcal
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Exercise:
Bicycling (fast) - 15/mph - 30 minutes, Weight Training (moderate) - 45 minutes, Resting - 4 hours, Sleeping - 9 hours, Yard Work (gardening) - 1 hour and 15 minutes, Desk Work - 6 hours and 40 minutes, Housework - 1 hour and 50 minutes. more...
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steady weight
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