Tuesday, 9 Sep 2008
…Feeling your muscles harden back up after just 3 weeks back on a regular resistance program.
Nirvana would be SEEING those muscles again after 9 more weeks of clean eating.
My morning workout went very well. I was concerned about losing some strength since I gave up my third lifetime gallon of blood yesterday, but I wound up raising weights and/or reps again on at least half of my exercises. My bench press is still woefully pathetic at 105 lbs, but I bumped up the number of reps I was able to perform from eight to ten since the last workout. I’m optimistic about increasing that again soon since all of these push up workouts for the 100 Push Up challenge are seriously increasing both my muscular strength and endurance in the arms and chest.
Gosh, I love it when my muscles start to harden up again after a training break. Soft is so not where I want to be for more than a few weeks at a time.
| PART | EXERCISE | SETS | REPS | WEIGHT |
| CHEST | Bench Press | 5* | 8-10 | 105 lbs x 10 + |
| Dbell Bench Press | 3 | 8-10 | 35 lbs x 8 | |
| SHOULDERS | Arnold Press | 5* | 8-10 | 25 lbs x 9 |
| Dbell Lat Raise | 3 | 8-10 | 15 lbs x 10 | |
| TRICEPS | Lying French Press | 5* | 8-10 | 20 lbs x 9 |
| Triceps Pressdown | 3 | 8-10 | 100 lbs x 8 |
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TODAY’S EATS
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1. 60g raisins, cranberries, and oats, 3 eggs
2. 1/2 WW pita, 1 slice pepper jack cheese, 1 large slice honey roasted turkey breast
3. 4 oz. lean sirloin, 1 c. green beans and brussels sprouts, 1/2 c. baked sweet potato wedges
4. 1/2 T. cocoa, 1/2 c. 2% cottage cheese, 1 packet Splenda, 1 T. chocolate chips
5. 3 oz. chicken, 1 c. mixed veggies, 1/2 moon cake
6. 4 oz. flounder, 1/2 c. broccoli
Water: 16 cups
Supplements: multivitamin, calcium 600+D
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TODAY’S WORKOUT
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* M&F Chest/Shoulders/Triceps (45 min)
* YF Cardio (30 min)
* 1-mile walk (15 min)
* W2D1 100 Push Ups workout (10 min - Max reps = 55)