I had a great workout this morning! I bumped up my weights in squats, reverse lunges, and seated leg curls. I could be wrong, but this might have been the first time I’ve gotten my seated hamstring curls up above 105 lbs to 112.5 lbs. This was also the last workout in month 1 of the March 2005 Muscle & Fitness Hers 12-week program. On Wednesday I start lifting in the 10-12 rep range instead of 8-10 as I move into month 2.
From the workout:
Select a slightly lighter weight, one with which you reach muscle failure between 10 and 12 reps. You’ll also make exercise substitutions, swapping out movements to add variety and new stimulus to your workout.
My measurements haven’t changed that much so far. I did drop almost two inches off my waist (down to 26.75 from 28.5), but my abs are always the first thing to come in because I’m so long-waisted. In an odd and totally unprecedented turn of events, my chest is actually larger now (34.75 up to 36.0) than when I started! I don’t know how this could be unless my back got wider from the combination of M&F workouts and the 100 Push Ups program (possible) or I recorded my starting measurement incorrectly (more likely).
Haha…oh well. I will take measurements again tomorrow to confirm. I’m slightly bloated from yesterday’s eats, too, so some of these numbers could be skewed. I want a full day of clean foods with minimal dairy and no wheat plus at least a gallon of water in me before I finalize this set of numbers.
|LEGS||Squat||5*||8-10||155 lbs x 8|
|Bulgarian Split Squat||3||8-10||25 lbs x 10|
|Reverse Lunge||3||8-10||30 lbs x 10 +|
|Seated Hamstring Curl||3||8-10||112.5 lbs x 10|
(+) Indicates that I need increase the weight used at my next workout
(*) Includes two warm-up sets at 50% and 75% of work set weight
0. (Pre-workout) 1/2 banana
1. 60g raisins, cranberries, and oats; 3 egg whites
2. 1 Fiber One bar
3. 3 egg whites, 1 whole boiled egg, 4 c. mixed spinach and lettuce salad, 1 T. walnuts, 1 T. dried cranberries, 2 T. Light Asian sesame ginger dressing, 1 plum
4. 1/2 T. cocoa, 1/2 c. 2% cottage cheese, 1 packet Splenda, 1 T. chocolate chips
5. 2 slices honey roasted turkey breast, 1 c. green beans, 1/2 Moon cake
6. 4 oz. salmon, 1 c. broccoli
Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules
* M&F Legs (45 min)
* 100 PU W3D1 Workout (10 min)
* 1-mile walk (17 min)
* PDB Stairs mini-challenge (10 min)