SIX Supersets of the following with NO REST done in 10 minutes
Pushup to Prone Jackknife Combo - 6 reps
Reverse Lunge with 20 lb dumbbell on opposite shoulder - 6 reps
FIVE Supersets of the following with NO REST done in 10 minutes
Squat with DB overhead Press 12.5 lbs - 6 reps
Assisted Band Pull-ups - 6 reps
HIIT - 6 rounds of 30sec/90sec
Came home and did a mile with the pup.
Doesn't look like much on paper, but I'm telling you....that was a killer workout!! My GWF burn today is off the charts for some reason. I'm already at 2500 and that's usually my normal for the entire day!
Well, my GWF is on the shelf for a while. I developed an irritation/infection and had to go to the doc today and I am on antibiotics and can't wear it until it clears up. The last few days have been showing a much higher burn rate than usual....I wonder if it was measuring the heat from the infection starting??? Yesterday, I was over 3,000, and the day before was 2,800. My usual burn during the week is 2400-2600.
Superset with Full Rest Barbell Bench Press
6x45 warmup
3x55 warmup
6x65
6x70
6x75
3x80
*most repst at 80. Did extra sets here because I've been focusing on my bench these days
3-point DB Row
6x35's
6x40's
6x40's
FOUR Supersets of the following with NO REST done in 10 minutes Barbell Romanian Deadlift
12x95
12x95
12x95
12x85
Swiss Ball Crunch with feet on bench and straight arm overhead
12xbw
12xbw
12xbw
12xbw
Two Supersets of the following with NO REST done in 10 minutes Step-up
12x7.5's
12x7.5's
Dumbbell Swing
12x20 lb DB
12x20 lb DB
*I was still hurting from all my squats on Monday and by the time I finished the RDL superset, my legs were jello. All I could squeeze out were 2 sets
HIIT Intervals - 3 intervals of 120 sec/120 sec -- total 12 minutes
Again, I was fried after this workout. A combination of the no rest, lower calories, and sore muscles made this a tough one! Now, off to dinner!!
FIVE Supersets of the following with NO REST done in 10 minutes
Pushup to Prone Jackknife Combo - 6 reps
Reverse Lunge with 20 lb dumbbell on opposite shoulder - 6 reps
FIVE Supersets of the following with NO REST done in 10 minutes
Squat with DB overhead Press 12.5 lbs - 6 reps
Assisted Band Pull-ups - 6 reps
HIIT - 6 rounds of 30sec/90sec
Whew!!!
Day 5 on plan with food and going good. Tomorrow is a cardio day and then Sunday NO CARB rest day!
Jane,
Have you read the book Water for Elephants? Good book, kinda dark but it is based on carnie life.
Thanks for the recommend! I haven't heard of it, but it sounds just like something I would like! Now that school is over, I can read for pleasure again!
Today is my rest day, so no workout other than just walking the dog several times today and general neat (housework, shopping, gardening, etc). This is the hardest day of the week because it's NO carbs.
Scale down 5 lbs since start of WSFL.
Had a great weekend. I took off half day Friday to go get all of my veggies for the garden. I have a 20' x 20' plot, so lots of stuff to get. It was a beautiful day! I had to work Friday midnight until 6AM, so my sleep kinda got screwed up, but I recovered by this morning. Short work week this week and then 4 days off! Yeah!
Fab picture of y'all Jane and you look hot in your pictures
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Congrats X 2! You have my admiration that you are in formal education....not sure I could do it again!
And you are totally ROCKIN' WSFL so major kudos there! I am impressed with how hard you are hitting the exercise and your diet sounds spot on.....no wonder you are seeing the payoff on the scale and in the mirror.
Linear Mode
