gerdik- Журнал, 19 апр 11

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9.9% Body Fat

Leg Day

Barbell Squat
- 45lbs x 12 reps
- 65lbs x 12 reps
- 95lbs x 10 reps
- 135lbs x 10 reps
- 155lbs x 8 reps
- 185lbs x 8 reps
- 185lbs x 8 reps

1-Arm Deadlift aka Suitcase Deadlifts
- 45lbs x 8 reps
- 65lbs x 8 reps
- 65lbs x 8 reps

Barbell Overhead Lunge + Goblet Squats
- 45lbs x 10 reps pause 10 reps + 50lbs x 12 reps
- 45lbs x 10 reps pause 10 reps + 50lbs x 12 reps
- 45lbs x 10 reps pause 10 reps reverse lunge and knee up. Then 10 reps back + 50lbs x 12 reps

Good Mornings + Overhead Squats
- 45lbs x 10 reps + 45lbs x 6 reps
- 45lbs x 10 reps + 45lbs x 8 reps
- 45lbs x 10 reps + 45lbs x 8 reps

Stand on Balance Ball Squat + 1-Leg Lying Hip Extension on Ball
- body wt. x 6 reps + body wt. x 8 reps
- body wt. x 6 reps + body wt. x 8 reps
- body wt. x 6 reps + body wt. x 8 reps

Abs Circuit: Squatting Cable Crunch + Plate Corkscrew + Plate Crunch

- 60lbs x 20 reps, 10lbs x 8 reps, 10lbs x 12 reps (3 sets total)

54,4 кг Потеряно до сих пор: 2,3 кг. Еще предстоит сделать: 0 кг. Следовательность диеты: Достаточно Хорошо.

Потеряно 5,7 кг за Неделю

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Комментария

I think I'd die if I tried to do the things you do!!! This looks like an intense workout! Goodluck with it - and thanks for the advice on the pre-workout suppliment. I am going to GNC soon and will ask them about something. I actually got the idea from some girl on fatsecret!

19 апр 11 написано членом: healthy_allie

Allie - I think you'd keep up just fine! The workouts can be intense as you want it to be but the movements can be done. Some just take more work to figure out than others! Give one or all of them a shot whenever you hit the gym and I know you'll reap some sort of benefits from it!

19 апр 11 написано членом: gerdik

It looks like I could definitely take advice from you on some strength training. I mostly just do cardio, and I feel a little lost in the strength training world. I do have a gym membership, but I definitely prefer to do my workouts at home, or running through the woods or something. I know how to the circuit training at the gym, but I'm not sure it's something I want to make a part of my daily life - the gym just doesn't do it for me. I love to be outside!

19 апр 11 написано членом: dadams10

dadams - There's always a way to work around what you like! Have you ever tried any crossfit workouts? There are groups out there that do these things outdoors, either early in the am or evening time. Tire flips, shed pulls, outdoor full body movements, etc. I would suggest you look around your area and see if there are any outdoor type crossfit or army bootcamp classes that incorporate an alternative style weight training and cardio session. Hopefully that helps!

19 апр 11 написано членом: gerdik


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