Thu 29 Nov 2007
It’s Worse Than I Thought
Posted by Brad under Fat Loss, Fat Loss Black Book, Interval Training, Pain
Oh man…
18.2% body fat
I didn’t know I’d fallen off the wagon THAT far.
But no big deal: I’ve just got work to do.
Okay, yesterday… a little chest and tri’s… although next week we’ll start to get a little more aggressive and switch to upper body and lower body days.
Make sure to check it out.
Warmup: Two sets of pushups immediately followed by a non weighted bar only set of incline bench.
Set One: Incline bench, 10 reps at 135 lbs
Set Two: Incline bench, 12 reps at 135 lbs (I generally need a little more warmup for chest for some reason)
Set Three: Incline bench, 8 reps at 185
Set Four: Incline bench, 4 reps at 205
Compound Set one: Iso wide Hammer Strength with 2 plates on each side followed immediately by 10 bodyweight dips
Compound Set two: Same as above with 3 plates on each side
Compound Set Three: Same as above with 3.5 plates (0.5=25lb plate)
Two sets of pushups (20)
10 25 yd “sprints” at 3/4 speed with a walk back for rest
Cool down for 7 minutes on the bike (mainly just to catch up on some reading… lol)
I had a little extra time to mess around so I also shot basketball for about 20 minutes. While doing this, I was doing a few full court sprints with the ball and converting lay ups.
Diet was a little off yesterday.
Shake in the morning and shake after the workout…
Chicken and veggies for lunch and the same thing for dinner.
I gotta hit the grocery store.
More tomorrow.
