Becomming A Fitness Competitor

Well it’s been a week since I started my new workout/diet plan. Today I weighted and I’m happy to inform you… I’ve lost 5 lbs in 1 week. It seems a lot but I think I have to be thankful for the thing they call “muscle- memory”.

I’ve worked out hard and made healthy food choices. Ok I had 2 slices of pizza Friday, but it had only cheese topping. AND it was a medium size pizza AND extra thin crust. I usually eat a whole large by myself. LOL. Still, I had 6 portion controlled meals through out the day.

Ok it’s Monday! This will be my workout for today. I’ll do supersets. Maybe my notion of what superset means inaccurate, but here is what I’ll be doing.

Legs (4x 15 reps), Biceps & Triceps (12,10,8 reps.)

Smith Machine Squats     No rest     Smith Machine Lunges 

Rest 1 minute

Seated Leg Extensions    No rest    Seated Leg Curls
Rest 1 minute

E-Z Bar Bicep Curls         No rest    E-Z Bar Lying Skull Crushers (triceps)
Rest 1 minute
Preacher Curls                 No rest    Overhead DB Extensions
Rest 1 minute
Alternate DB Hammer Curls    No rest  Triceps Kickbacks 

Rest 2 minutes

HITT Cardio:  Treadmill 12 minutes, level 6: lowest speed 5 km/h,   highest 9.3 km/h. Steps 12 minutes, level 7
 

Stretching exercise Total workout: 1.5 hours