[Biskit]

Morning all,


Happy Veterans Day to all who serve or have served this country.

My Father was a WWII Vet, he died 2 years ago on veteran's day. He was 89. I was always so proud of his service. When I was a kid, I thought he was like GI Joe! Thank you to all who are vets and to those who serve.

Warmup: 10 minutes on the upright bike, I didn't keep track of how far. Various calistenics.

NROL FL I Workout B:
(*) = each leg.
Dumbbell exercises are times 2; i.e., 25lb DBs = 50 in my log.

Dead lifts supersetted with DB incline presses
2 warmup sets 65 x 8, 65 x 8
Set 1 80 x 15
Set 2 85 x 15
Set 1 90 x 15
(I decided to warm up heavier, and start heavier than last time. Was hard, but I managed all 15 each time. I felt stronger on the last set.)

DB Incline press
Incline set at 30degrees 25lb DBs
Set 1 40 x 15
Set 2 60 x 14
Set 3 60 x 10, 50 x 5

Bulgarian Split Squats SS with mixed grip lat pulldown
Set 1 30 x 15*
Set 2 40 x 15*
Set 2 40 x 15*
(I tried the 20lb dbs today on the last two sets, heart rate was up, but I managed to do them. I will never like these, but a necessary evil I guess)

Mixed grip lat pulldown
Set 1 7.5 x 15
Set 2 7.5 x 15
Set 3 8.0 x 15
(Getting there)

Romanian Deadlifts ss with swiss ball lateral roll
Set 1 85 x 15
Set 2 85 x 15
Set 3 90 x 15
(I was starting to feel tired at this point, but the last set I felt strong. Maybe just because I knew it was the last set? ))


Swiss ball lateral roll
Set 1 body bar 9lbs x 15*
Set 2 body bar 9lbs x 20*
Set 3 body bar 9lbs x 20*

To finish up I did 25 pushups, and 12 dragon flys.

I increased weight almost across the board in this workout. I am feeling stronger each time I go into the gym. I am 49 years old, and feel in the best shape ever. It's funny, it gives me a charge to know I am in charge, at least when it comes to my health and well-being.

This is my last week of Fat Loss I. I am excited for the next level.

Take care.
Deb