Friday, 5 Sep 2008
For the next three days, I’ll be posting the exact workouts I am doing for the first 4 weeks of the Muscle and Fitness Hers 12-Week Makeover program I am using through November. The program is a three-day training split with a fourth day devoted to cardio only. As of this post, I am starting the fifth round of this four-day sequence and have my weights up to a decent level again.
Today’s workout consisted of the following:
| PART | EXERCISE | SETS | REPS | WEIGHT |
| CHEST | Bench Press | 5* | 8-10 | 105 lbs x 8 |
| Dbell Bench Press | 3 | 8-10 | 35 lbs x 8 | |
| SHOULDERS | Arnold Press | 5* | 8-10 | 25 lbs x 8 |
| Dbell Lat Raise | 3 | 8-10 | 15 lbs x 10 | |
| TRICEPS | Lying French Press | 5* | 8-10 | 20 lbs x 8 |
| Triceps Pressdown | 3 | 8-10 | 80 lbs x 10 |
* Includes 2 warm up sets at 50% and 75% of final weight lifted plus 3 working sets.
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TODAY’S EATS
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1. 60g raisins and oats, 1/2 c. spinach, 3 eggs, 1 whole egg, 1 T. ketchup
2. 3 oz. chicken breast, 1 c. mixed veggies, 1 large nectarine
3. 1/2 T. cocoa, 1/2 c. 1% cottage cheese, 1 packet Splenda
4. 2 oz. chicken wing, 1/2 c. mixed veggies
5. 3 oz. chicken leg, 1 c. mixed veggies, 1 small apple
6. ~1 c. Thai chicken and beef with veggie stir fry, 1 c. rice, 1 summer roll
Water: 16 cups
Supplements: multivitamin, calcium 600+D
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TODAY’S WORKOUT
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* Chest/Shoulders/Triceps (60 min)
* HHA Total Body Burn (40 min)