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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
Tot nu toe verloren: 0 kg.
Nog te gaan: 3,2 kg.
Dieet gevolgd: Redelijk Goed.
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1122 kcal
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Vet: 64,06g | Eiwit: 75,31g | Kolhy: 71,24g.
Ontbijt: Sugar, Cream (Half & Half). Lunch: Onions, Iceberg Lettuce (Includes Crisphead Types), Cabbage, Canola Oil. Diner: 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/Andere: Gala Apples, Six Star Pro Nutrition Whey Mix. meer...
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3864 kcal
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Activiteit:
Fietsen (Snel) - 24 km/h - 30 minuten, Fitness (Gewichten) (Matig) - 45 minuten, Rusten - 4 uren, Slapen - 9 uren, Werken in de Tuin (Tuinieren) - 1 uur en 15 minuten, Bureauwerk - 6 uren en 40 minuten, Huishoudelijk Werk - 1 uur en 50 minuten. meer...
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gewichtsbehoud
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