I just went for a small evening run of about 4-5 miles or so (can't really tell). The slight drizzle made it quite nice to run, as the air seems easier to breathe when it's raining (for some reason).
flat-bench dumbbell press 1 set of 100
incline bench press 1 set of 100 pec deck flye 1 set of 100
reverse flyes 1 set of 100
shoulder press 1 set off 100
lateral raises 1 set of 100
dumbbell shrug 1 set of 100
crunches 1 set of 100
1 round for time:
400m run
25 pull ups
25 sit ups
25 burpees
25 dips
400m run
25 kbs
25 double unders
25 knees to elbows
25 wall ball shots
400m run
18:40
C2: 1000m TT rest 3 min, hold 3 x 500m (30 sec rest between) at your 500m pace for the 1000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep pull up
For time:
400m run
50 burpees
50 sit ups
400m run
40 burpees
40 sit ups
400m run
30 burpees
30 sit ups
400m run
20 burpees
20 sit ups
400m run
10 burpees
10 sit ups
3 mins bike warm-up
legs (forget what exactly its called)
chest - similar to benching but its a machine and you sit
seated row
calf extension (dunno what its raelly called so now its that)
*then*
bicep curls
leg curls
*then*
triceps
leg extension
*then*
therapy ball wall squats
crunches (im up to 2 sets of 50 )
leg-ups
*then*
obliques (using 35lb free weight)
lower back (its like situps, only you're horizontal and use your back)
*then*
lats (seated row variation type thing)
shrugs
CARDIO: 18 mins on the bike doing intervals (hills), 10 mins on the treadmill. probably gonna stick to the bike today, due to the fresh leg tattoo..
all in all im there for about 2 hours at a time, 3 times a week . need to work more on lower abs though - the muffintop has gone down, but it doesnt show as much progress as elsewhere.
oh and bobby, are you barrel-chested? the bit of fat i have on my chest will always look bigger just because im barrel-chested, methinks. i more or less want to tone up so that i look more like your level of fitness hehe. bastid :squint:
and i think a fair chunk has to do with my eating habits - i really need more apples (i dont like oranges or bananas..) and veggies in my diet! stir-fry tonight, i dont care if i fuck it up :lol:
Being toned up or whatever is a by-product of working hard.
And good nutrition.
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