Today was my worst effort thus far becuase man did I F!@#k the dog on this workout. I felt extremely beat. I didn’t even want to do the workout today. I don’t know why. I’m happy that I did the workout anyhow. Essentially I went through the motions. The funny thing is that my lack of effort IS BETTER THAN a lot of peoples non effort! On a positive note, the fact that I did the workout goes to show me my commitment to results.
Date: April 2nd , 2009
Start time: 8:01 am Workout Duration: 42:01
Calories Burned: 231 Fat Calories: 55%
Max. HR: 131 bpm // 61% my max Heart rate
Avg. HR: 101 bpm // 47% my max HR.
Exercise Time In Zone of (122 – 138): 6:20 minutes
————————————————————————————————–
MY PRE-PLANNED 5 MEALS
MEAL 1 – 9:30 am – Protein Shake (70g protein) with glutamine
MEAL 2 – 11:30 pm– missed
MEAL 3 – 1:30 pm – www.redrobins.com Cheese sticks and Fish burger with fries.
MEAL 4 – 3:30 pm – missed
MEAL 5 – 5:30 PM – Oatmeal with apples
MEAL 6 – 7:00 PM – Chicken thighs with rice and Thai sauce.
–——————————————————————————————–
UPPER BODY – 10 Movements in 10 Minutes
2:00 – 0:00 Warm-Up (I’d reccomend)
10:00 – 9:00 3 x 5 Chest Press
9:00 – 8:00 Lunging Lawn Mower
8:00 – 7:00 3 Level Shoulder Fly’s
7:00 – 6:00 Crazy Eights
6:00 – 5:00 Kick back / Throw combo
5:00 – 4:00 Incline / Decline Chest press
4:00 – 3:00 High / Low Lat Row
3:00 – 2:00 Shoulder Fly / Chest Press combo
2:00 – 1:00 Police Curls
1:00 – 0:00 One-arm Tricep Extension
2:00 – 0:00 Cool down (i’d reccomend)
“start strong, finish stronger”
2:00 – 0:00 Warm-up (recommended)
10:00 – 9:30 Cross Crunch
9:30 – 9:00 Bridge Crunch
9:00 – 8:30 Iso Bike
8:30 – 8:00 Speed Bike
8:00 – 7:30 Golden Gate
7:30 – 7:00 Side arm “O” crunch
7:00 – 6:30 Switch sides – Side arm “O” crunch
6:30 – 6:00 Hip lift kick
6:00 – 5:30 Switch sides – Hip lift kick
5:30 – 5:00 Plank “O” crunch
5:00 – 4:30 3-point Plank Crunch
4:30 – 4:00 Switch Sides – 3-point Plank Crunch
4:00 – 3:30 Lolasana
3:30 – 3:00 the Dawn
3:00 – 2:30 Mountain Climber
2:30 – 2:00 Superman Crunch
2:00 – 1:30 Tic-Toc-Lift
1:30 – 1:00 Peek-a-Boo
1:00 – 0:30 Scissor Crunch
0:30 – 0:00 Scissor Lift.
2:00 – 0:00 Cool-Down (recommended)
—————————————————————————————————————————-
10:00 – 9:00 Combo Run
9:00 – 8:00 Warrior Lunges
8:00 – 7:00 Tires
7:00 – 6:00 off The Line
6:00 – 5:00 Charlestown Kick
5:00 – 4:00 Circle Run
4:00 – 3:00 “The Gretch”
3:00 – 2:00 Defensive Slide
2:00 – 1:00 Side Lunge – Side Kick
1:00 – 0:00 Hop Squat – Run Home
2:00 – 0:00 Cool down (I’d recommend)
“Start Strong, Finish Stronger”
—————————————————————————————————————
TOMORROWS WORKOUT IS
2 MINUES – WARMUP
