17th WEEK: 1st session KILLLLERRRR!
136.5lbs and 29%body fat
CARDIO (approx. 500 calories)
• 1 hour walk outdoors, 30 minutes on elliptical, stairmaster 5 minutes
LOWER BODY
• bridge pose - lots of holding and burning x 2 sets
• squats 15 reps - lots of holding and burning as well
CHEST
• machine - press 2 different grips 25lbs. 15 reps x 2 sets
BACK
• pull ups on machine - 15 reps x 2 sets
TRICEPS
• dips on machine - 15 reps x 2 sets
SHOULDERS
• with 12lb bar, raise bar to chin height (elbows up) 15 reps x 2 sets
BICEPS
• with band under feet, bicep curls 15 reps x 2 sets
PLANKS (arms were shaking with these - BURNED, I DIE!)
• on bosu, push up position 45 seconds HOLD x 2 sets
• same position, working with core, bring left leg towards chest, then right HOLD 15 reps x 2 sets
STRETCH
• stretched calves
• stretched hamstrings & inner & outer thighs
• stretched arms
• stretched chest
the session was sooo fast i didn’t really take much breaks…by the time i knew it, it was over…i know i’mma be hurtin tomorrow UPPER BODY for sure…i can feel it already
