Narrative (120min)
First back day on the new regiment; it was ok. Â I felt really tired towards the end of the workout. Â I did get most of my lifts in, but I had to pull out of the Hyperextensions; I just felt too tired for it. Â At any rate, I feel pretty good overall. Â The additional reps are really taxing my body, but I am already seeing the shredding taking effect.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Oblique (L and R) Crunches – 4 sets of 25 reps each side – 200
- Decline Crunch – 4 sets of 25 reps – 100
- Reverse Crunch – 4 sets of 25 reps – 100
| Thursday – Back | |||
| Back | |||
| Exercise | Sets | Reps | Weights |
| Smith Machine Barbell Row | 4 | 15, 12, 10, 10 | 90,110,110,90 lbs |
| Bent Over Dumbbell Rows | 3 | 15, 12, 10 | 50,50,50 lbs |
| Wide Grip Pulldown | 3 | 15, 12, 10 | 100,120,120 lbs |
| Seated Rowing | 3 | 15, 12, 10 | 100,120,120 lbs |
Cardio: 60 mins
Distance: 5.0 (Morning + )
Calories: 1466
Crunches: 400
Tracker
Total Distance: 194.99 miles (Goal 400/205.01 remain) *
Total Calories: 50,633 (Goal 80,000/29,367 remain) *
Total Crunches: 1975 (Goal 25,000 / 23,525)
Good livin’…keep movin’!
-R-