RCC – WEEK 3 DAY 1
DELTS/TRAPS/ABS
I got a late start today do I had to rush a little more than usual. Today starts week 3 of my 12-week workout routine to go along with the Ripped Rulez Challenge. This week I will combine basic and isolation movements in the same workout - basic movements being performed first in each muscle group. Basic movements will get 3 sets of 8-10 reps while isolation movements get 2 sets of 8-10. Next week the movements swap.
I almost gave in and had a “cheat meal” today but I was able to resist. I have to remain very strict on my eating for the next few days. I am going out of town next weekend and know I will not be able to stick to the plan 100% on my trip. If I stay inline for 7-10 days maybe 3 days of “off the chart eating” will not hurt too much.
Today’s numbers are not that impressive (I certainly have put up bigger numbers in the past) but lately I have been concentrating on form over ego. That being said here is today’s workout.
DELTS
BB Shoulder Press – 2 warm up sets, 3 working sets of 10 @ 70, 10 @ 80 and 10 @ 90
Wide-grip Upright Rows (Charles Glass style) – 3 working sets of 10 @ 50
DB Lateral Raise – 2 sets of 10 @ 20
Bent-over Lateral Raise – 2 sets of 10 @ 30
TRAPS
Barbell Shrugs – 1 set of 10 @ 135, 2 sets of 10 @ 185
DB Shrugs – 2 sets of 10 @ 45, 10 @ 55
ABS
Hanging Leg Raises – 2 sets of 15
Decline Crunch – 2 sets of 15
No cardio today. I am dropping back on the cardio some. I want to see just how much the RRC nutrition plan reduces my BF% with just weight training. After I get my BF% checked next month I will have a better gauge of how much cardio I need to be doing.
Have a great weekend and take good care of yourself.
