Hardcore - you know the score
Well yesterday was a good day.
Breakfast - Salmon and Eggs
Snack - Chicken and nuts
Lunch - Soup and bread and a piece of chicken
Snack - Chicken and nuts
Dinner - Salmon and Brocolli
As for my workouts, it was good and intense. It was legs and back day
So for my legs, I did
Legs - Squats (60kg), Lunges (20kg), Leg Extension (27kg), Calf Extension (27kg)
Back - Deadlift (110kg), Bent Over Rows (40kg), T-bar row (45kg).
That made me all achey and good and it was a good workout, felt good, although I did feel a bit dizzy, queazy and sore. All good, all good.
Then I did a routine called Deck of cards. The suits represent an exercise.
Spades - Crunches
Diamonds - Pullup
Clubs - Russian Stepup with 15kg dumbells in each hand
Hearts - Pushups
Article explaining it below. In short, it makes you sweat and ache and you might want to cry depending on what exercises you’ve chosen (you can sub any exercises you want).
The "deck of cards" routine can be adapted to almost any level of fitness, can be completed in 30 minutes or less, and, best of all, will increase your muscular endurance, and cardiovascular fitness in a relatively short amount of time. The only equipment needed is an ordinary deck of playing cards.
The most basic "deck of cards" workout consists of assigning black cards to push-ups and red cards to squats. Start by shuffling the deck and drawing a card. If, for example, you draw a black seven, do 7 push-ups. Similarly, drawing a red nine would mean doing 9 squats. All face cards are assigned a value of 10 and aces a value of 11. A well-conditioned athlete should be able to complete the deck in 20-30 minutes if little or no rest is taken between exercises. However, unless you’ve been doing bodyweight exercises regularly, you will probably not be able to get through the entire deck at first. That’s okay. Start
out with the 2’s, 3’s, 4’s, 5’s, and 6’s (or as few or as many as you need to) and add an additional card every week or two until you are doing the entire deck. Since this is cardio, it’s more important to keep the amount of rest between exercises to a minimum than to increase the number of repetitions.
Different variations of the basic workout can be constructed. For example, you can substitute sit-ups or leg raises for squats, or instead of two exercises, you can use four exercises–one each for diamonds, clubs, hearts, and spades. An example of such a workout would be squat thrusts, push-ups, squats, and sit-ups.
