avatarfx’s BodyBlog

Following Muscle and Fitness 12-week Rock Hard Challenge (Month 1)

* Incline Bench - 3 Sets/ 6 Reps, 1 Set/ 10 Reps, 2 Sets/ 12 Reps

* Flat Bench - 3 Sets/ 6 Reps, 1 Set/ 10 Reps, 2 Sets/ 12 Reps

* Decline Fly - 4 Sets/ 12 Reps

* Bench Dips - 2 Sets/ 6 Reps, 1 Set/ 10 Reps, 2 Sets/ 12 Reps

* Close-Grip Bench - 2 Sets/ 6 Reps, 1 Set/ 10 Reps, 2 Sets/ 12 Reps

* Lying Tricep Extension - 2 Sets/ 6 Reps, 1 Set/ 10 Reps, 2 Sets/ 12 Reps

Took 100 minutes to complete

Cardio

• 45 Minutes steady state in morning on Lifecore Recumbent - Level4

Weight Training (Chest/Triceps)

 Supplements

•  Betastax
• One in morning, one at 2PM (directions one cap x2 daily for 7 days, then 2caps x2 daily)
• Day 5
• Slept best yet - 2pm second dose seems like a good time

Condition

• Back still sore - uncertain if recumbent is adding to stiffness
• Right knee pulls when walking down stairs - right over knee cap and below
• Feeling some light DOMS in upper/middle lats - (Thank God - missed that feeling

Random Thoughts/Mood

Diet

• Coffee in morning - six teaspoons instant coffee, 4 sugars (yeah I know)
• Protein Shake
• Oats N Whey, Peanut Butter 1Tbsp, 6oz Fat Free Yogurt, 6oz 1% Milk, 1/4 Cup Blueberries
• Instant Oatmeal, Cinnamon Quaker Weight Control - 1/8 cup Blueberries 

Cardio

• 45 Minutes steady state in morning on Lifecore Recumbent - Level4
• Light swimming with kids 

Weight Training (Back at the NAT)

Light workout -kids in pool - still sore lower back from last week

• Pullups - various grips
• Hammer Strength Rows
• Front Lat Pulldown
• Reverse-grip Pulldowns
• Bent-over rear laterals

 Supplements

•  Betastax
• One in morning, one at 2PM (directions one cap x2 daily for 7 days, then 2caps x2 daily)
• Day 4
• increased energy, breathing alittle tight, fingers tingly

Condition

• Back still sore - uncertain if recumbent is adding to stiffness

Random Thoughts 

• Do not like Hammer Strength rows, missed T-Bar row machine
• Missed working out for last 7 days due to back injury