Monday's Workout with Charlie...I should mention it looks awesome but I was SOOOO tired and was dragging it through most of it, so much so that my trainer went over time with me to complete what he wanted me to do...my cardio is sooooo far gone, I really have to get back in there and get it back! Anyways, here goes:
Ball Squat Warmups
Bosu Ball Step Ups x 20 each leg
Bosu Ball Alternating Knee Push Ups x 30
Mini Squats on Bosu x 15
Bosu Ball Step Ups x 20 each leg
Kneeling on Bosu Ball Hands on Bench Push Ups x 30
Mini Squat then Shoulder Press x 25 each side
(squat rack bar (40lbs) with one end on the floor other end in my hand)
Standing on Bosu Ball Mini Squat then 50lb Cable Row x 20
Bosu Ball Step Ups x 20 each leg
Kneeling on Bosu Ball Hands on Bench Push Ups x 30
Standing on Bosu Ball Mini Squat then 70lb Cable Row x 20
Then Mixed in some Pad Training:
1-2, Left Hook, Step Right, Left Hook, Right Hook x 25
1-2, Step Backward, Set Up, Power Right x 25
Kneeling Bosu Ball Alternating Push Ups x 30 (put a plate on my back for these, dunno how many lbs tho…25?)
Holding 25lb plate in front: Getting up from Bench, stepping up onto Bosu Ball, Mini Squat, Stepping down off bosu, sitting on bench x 25
Then Mixed in some MORE Pad Training:
1-2, Left Hook, Step Right, Left Hook, Right Hook x 25
1-2, Step Backward, Set Up, Power Right x 25
Pitter Pat Speed Hits to Failure
Standing on Bosu: Mini Squat then Curls 25lbDB’s x 20
Standing on Bosu on ONE LEG Cable Curls (alternate legs every 10 curls) x 40lbs x 20reps
Bosu Ball Step Ups x 20 each leg
Bosu Ball Alternating Knee Push Ups x 30
Crunches on a ball x 25 x 2 sets (second set alternating sides)
I was literally DYING after the pad training sessions mixed it...felt particularly pathetic, but like Charlie says, at least I was there!!!!
Tuesday's workout: Elliptical 40 mins
Today's Workout:
Bosu Ball Step Ups x 20 each leg
Tire Push Ups (knees on bosu hand on tire) x 30
Standing on Bosu with Bands:
Squat then Flys one arm at a time x 15 each arm
Squat then Curl both arms at the same time x 25
Off the bosu:
Squat then Overhead Press with bands x 25
Squat then twist with bands x 15 each side
Tire Flips x 20
Tire Sledgehammer x 15 each side
Pad Training:
Left, Right, Power Right x 15
Left, Right, Right Hook, Step Right, Right Hook, Left Hook x 15
Tire Pushups x 30
Bosu Ball Step Ups x 20 each leg
Tire Flip x 20
Edit: forgot to mention the 50 mins cardio I did after this!!!
DONE. I was utterly and competely exhausted today. Breathing hard and everything. He took it easy on me after seeing me almost yuke on his shoes on Monday. Who knows what he'll have up his sleeve for Friday!!! I'm not used to and do not like this...it shall not happen for much longer...gonna whip my sorry ass back into shape!!!
And as promised here's the food for the three days...my macros and calories that I'm trying to hit are as follows:
Workout with trainer Days:
1685cal, 118gC, 130gP, 77gF
Non Workout with trainer Days:
1386cal, 63gC, 126gP, 70gF
Well...since this site SUCKS NOW, and I can't attach a file...here's the breakdown:
Monday:
Calories: 1521
Fat: 64.2
Carbs: 135.4
Protein: 112.8
Tuesday:
Calories: 1341
Fat: 57.7
Carbs: 68.7
Protein: 133.2
Wednesday:
Calories: 1118
Fats: 46.4
Carbs: 114.3
Protein: 66.4
Not bad, I will have to work on keeping my protein up and carbs down tho. Also, I was on a plan where I worked out with Charlie only twice a week, and now I am doing 3x a week to kickstart myself so I've consulted with the great and powerful diet wizard to see what he says about the high cal verus low cal days...dunno if it makes sense for me to each high cal three days a week or not!
Anywhoooo...that's all for now...and if I don't find an easier way to get the food info in here it may not happen...cause this typing it in crap is just annoying!!
FIX THE EEFFING ATTACHMENTS DAMMIT!!!! RAWR!!!