gerdik- Журнал, 12 апр 11

Wow - My limited carbs from yesterday took a major toll on my afternoon workout today!

I didn't even realize I didn't have that many calories in my system overall! Either way. I got through my workout whether it was tougher than normal.

Full Body Push Day

1-Arm DB Snatches
- 35 lbs x 6 each
- 45 lbs x 6 each
- 60 lbs x 3 each
- 60 lbs x 3 each

1-Leg Pistol Squat on Bench + Flat BP
- body wt. x 8 reps + 135 lbs x 10 reps, 10 reps, 8 reps, 8 reps
(4 sets total) - Drop set last from 95lbs - 45lbs.

1-Arm DB Upright to Windmill Stretch
- 25lbs x 8 reps
- 35lbs x 6 reps
- 35lbs x 6 reps
- 40lbs x 3 reps (new record for weight)

Plate Rotations
- 4 sets x 10 reps each side with 10lbs plate

Balance Ball Squats + Knee Tuck to Hip Tuck on Ball
- body wt. x 5 reps, 12 reps total (6 each) x 4 sets

Abs HIIT - 13 minutes alternating
5-6 double unders in a row + regular jump rope alternating 30 seconds with balance ball squats, crunches, 1-leg knee tucks, double knee tucks alternating each exercise.

Ended it with Flag Training and was able to hold it my longest, 5 seconds per side. (woot!)

Laters People!