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And although my one-bed apartment now looks like a make-shift gym - I have an elliptical, Power Blocks, resistance bands, exercise ball, a step and now a bench - I can now seriously think of canceling my gym membership! So anyways, getting back to my new program, last night I planned out exactly what exercises I would do...
- bench press
- bench fly
- seated dumbbell shoulder press
- lateral side raises
- one-arm dumbbell row
- weighted pull-overs
- lying tricep extensions
- bench dips
- incline dumbbell curl (my new favorite exercise, btw!)
- hammer curls
- Shakeology + blueberries + chia seeds + 2 handfuls spinach
- protein bar
- chicken breast + mixed veggies + sweet potato
- protein powder + milk
- shrimp + brown rice + salad
- protein powder + 1/2 banana
Oh TRUST! The pictures don't do the cookies justice! They were chewy and soft, like a mix between brownies and cookies, with cream cheese frosting in the cookie!Wish I had the will-power like my friend Kyle!
EXACTLY!! There is no way... so I ate them and they were worth it!
Besides the cookies, everything else was on-point today. Had one of the best workouts in a long time and I attribute it to they type of lifting I'm doing. For each exercise, 5 sets of increasing weights/decreasing reps, with a final but different balls-to-the-walls exercise targeting the same muscle group. For example, 5 sets of bench presses:
first set = 12 reps, 15 lbs.
second set = 10 reps, 20 lbs.
third set = 8 reps, 30 lbs.
fourth set = 6 reps, 40 lbs.
fifth set = 12 reps, 20 lbs.
final exercise = chest flies, 12 reps, 20 lbs.
AMAZING! And you're doing these sets with very little rest in between so it's only suppose to take you 45 minutes... took me 70 minutes tonight to figure out the correct weights to use. Tomorrow is cardio for 20 - 30 minutes... all out HIIT on the treadmill till I die!
Besides the cookies, everything else was on-point today. Had one of the best workouts in a long time and I attribute it to they type of lifting I'm doing. For each exercise, 5 sets of increasing weights/decreasing reps, with a final but different balls-to-the-walls exercise targeting the same muscle group. For example, 5 sets of bench presses:
first set = 12 reps, 15 lbs.
second set = 10 reps, 20 lbs.
third set = 8 reps, 30 lbs.
fourth set = 6 reps, 40 lbs.
fifth set = 12 reps, 20 lbs.
final exercise = chest flies, 12 reps, 20 lbs.
AMAZING! And you're doing these sets with very little rest in between so it's only suppose to take you 45 minutes... took me 70 minutes tonight to figure out the correct weights to use. Tomorrow is cardio for 20 - 30 minutes... all out HIIT on the treadmill till I die!
12 comments:
I think the picture does them justice. Looks delicious ^_^. Ambitious program. Hope it works out for you.
i have nearly the same equipment you do minus the bench and for some reason i have the hardest time getting motivated to use it. when i go to the gym its my only purpose for being there - working out. do u find u have issues getting started at home? any advice?
Damned cookies and thoughtful coworkers! Ah! ;) Way to go....getting back on that horse and riding it hard. Oh ya.
you are going to show us your guns right? After all that hard work....I wanna see!
Whooo girl, you are killing it so far! :) Good job!
I'm not an 'all or nothing' kind of person. I know Tony & some others do it but there are just some things I want a taste of now & then...the trick is keeping it to a taste & you did so it is victory for you (plus you got to enjoy an awesome treat! :)
Have a great week!
Lynn
Oh my gosh, I totally want my treadmill to be fixed!!! Good job on day 1!
As far as the cookies, I am on 2 weeks no sweets, because they are like crack to me!! So, I probably would have taken them home to the boy :( But whined about it lol! At least you got in a good workout!
Ah, but you do have will power...the will to do some killer workouts. This is my faltering...well, I run and bike, but pay minor attention to the strength training. I'd much rather have the will to burn some major calories and be able to choose eating a cookie than having to choose not to because I'm not burning enough.
You got it girl, believe me!
Hi! New reader here...found your blog through Jeff's Dangle the Carrot. Those cookies look awesome! I read a bit about your weight loss path, and I think you've done a great job.
Nice work! Keep it up, you'll be ripped in no time! Very excited for your bench, I've never considered buying one for home, that's a great idea!!
I'm glad I'm not the only one who lives in a gym!
I have a bench too. It is a great piece of equipment to add to a home gym. Hey, gotta love a gal who is setting up her apt like a gym!
I like you increasing weights / decreasing sets. You should build good lean body weight.
Red Velvet COOKIES?!?! OMG. Thank God no one I know, knows how to make them. Red Velvet cake is my #1 favorite.
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