RedLefty, you kill me. ROTFLMAO
Today I had an AMAZING workout. I made it up and that was fun too. My elbow is a bit sore so I made up a workout that did not put a lot of strain on that.
All rests 60 seconds
warm up = 1.0 miles at 2% incline and 6mph
squat 1x15bw, 1x15(45lb)
Superset 1
Squats 3x10 (95lb) - This felt secure and I felt great in the cage. Much improved from the time last week with my trainer where the very weight of the bar freaked me out a bit. Today is we as feeling good.
Step ups 3x15 (50 lb) 12 inch step - focus was on engaging hips
Superset 2
hanging leg raise 3x15 (+25lb)
Swiss ball crunch 3x15 (+25lb)
swiss ball v-ups 3x10 - these are still really hard for me. This superset caused me to lie down on the ground for my 60 second rest and pant.
Superset 3
swiss ball cable fly 3x15 (10lb) - this is more about stability though it does work out the pecs
flat db fly 3x15 (25lb)
calf raises 3x15(90lb)
This workout I was able to push me about as hard as my trainer pushes me and by the time I was finished I was whipped. I also discovered when I got home that I was low on cals for the day which contributed to my being tired.
My average cal intake is 1960 per day and my macros are 45, 41, 18 (protein, carb, fat) for this week. My intention is to bulk and so far I am discovering that I am loosing so next week I will likely boost to 2200 per day. My very useful calorie tool shows that I am burning at a rate of just over 2400 kcals a day so I will have to really learn how to eat a lot over the next weeks.
