16th WEEK: 2nd session YEA BOYYYYY! KEEP IT UP!
136.5lbs and 29%body fat
CARDIO (approx. 450 calories)
• 25 minutes on the elliptical; 20 minutes on treadmill at 4.0 incline and 3.3speed; stairmaster 15 minutes
PLANK
• elbows on floor, with one foot up then reverse…
• push up position for 1 minute, repeat for another minute
SHOULDERS
• steering wheel with 5lb weight…lower arms straight, raise to shoulder height and steer to left bring back down and repeat…do 15 then steer to right. (one leg up for each 15 reps)
• kneeling on incline bench; with 4lb on each hand, raise hands wide working on shoulder…the wider the better 15 reps
• with 4lb on each hand, angle hands out and raise up to shoulder length arms straight, then lower, raise arms forward to shoulder height and slowly lower 15 reps
• raise arms to shoulder height (elbows) and wide (4lb on each hand) 15 reps
ARMS
• pushups with knees on incline 15 reps x 2 sets
• with cable, arms out towards front and bend elbows and do an angled bicep curl, 15 reps x 2 sets
TRICEPS
• with cable, 30lbs at 15 reps, 35lbs at 15 reps, 40lbs at 15 reps
• tricep push ups 15 reps x 2 sets
CORE
• on bosu, crunch while bringing one leg towards you, focus on one knee for 15 reps and then switch
• sit ups on bosu 15 reps x 2 sets
• floor sit ups 15 reps
STRETCH
• stretched calves
• stretched hamstrings & inner & outer thighs
• stretched arms
• stretched chest
i’m so happy with the progress i’m making but i have to burn about 500 calories every 5 days in order to bring my body fat down much more…also guarantees me to lose .5 pound a week or more if i do this aside from my training 2x a week. also still going to yoga 3x a week. and doing a full time job search keeps me busy…all is good.
