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Despite the previous entry, I decided to add 5 reps X set to all movements. Current schedule:
Mon: legs resistance (50lbs) dead lift X 75; 18" step-ups X 75 each leg;non-resistance calisthenics: 30 jumping squats; 30 deep lunges each leg; 30 deep squats. Ride bike 30 minutes at +/- 15 mph. No resting between sets.
Tues: upper body resistance (50 lbs) bench press X 75; butterfly X 75; overhead extension X 75; standing curl X 75; preacher curl X 75; triceps pull down X 75; row X 75; shoulder press X 75; tricep extensions X 75; lat pull down X 75; upright row X 75; reverse curl X 75. No rest between sets.
Wed: core resistance (50 lbs) ab crunch X 75; non-resistance calisthenics: knee lifts X 90; super crunch X 90; glut flex X 90; leg lift X 90; sitting row X 90; superman X 2.25 mins; plank X 2.25 mins; mountain climbers X 2.25 mins. No rest between sets.
Repeat for a total of six days, and rest on the 7th day.
I do 3 sets per movement, so for example, 90 reps is accomplished in 3 sets of 30. Definitely tired by the third set on each day. I have to make some custom calculations for this routine because the exercise table here doesn't take into account rest periods, etc.
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89,4 kg
Bisher verloren: 0 kg.
Still to go: 3,2 kg.
Diät befolgt: Recht gut.
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1122 kcal
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Fett: 64,06g | Eiw: 75,31g | Kohlh: 71,24g.
Frühstück: Sugar, Cream (Half & Half). Mittagessen: Onions, Iceberg Lettuce (Includes Crisphead Types), Cabbage, Canola Oil. Abendessen: Light Tuna Fish (Drained Solids In Water, Canned), Bell Peppers, Jalapeno Peppers, Cabbage, Iceberg Lettuce (Includes Crisphead Types), Onions, Roasted and Salted Sunflower Seeds, Canola Oil. Snacks/Sonstiges: Gala Apples, Six Star Pro Nutrition Whey Mix. mehr...
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3864 kcal
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Bewegung:
Radfahren (Schnell) - 24 Km/h - 30 Minuten, Krafttraining (Mäßig) - 45 Minuten, Ruhen - 4 Stunden, Schlafen - 9 Stunden, Gartenarbeit (Gartenbau) - 1 Stunde und 15 Minuten, Schreibtischarbeit - 6 Stunden und 40 Minuten, Hausarbeit - 1 Stunde und 50 Minuten. mehr...
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konstantes Gewicht
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