Felt extremely good today . . . my backside was aching like you would not believe, but I persevered anyhow as it was not that bad that it restricted my movements to the point that I could not function; walk, move, run.
Meals
Breakfast30 g porridge oats
180 ml 1% milk
30 g black seedless grapes
Arrived at gym at 09.30 am
Today I wanted to concentrate on Metabolism, weight loss and muscle to fat ratio;
- Shoulders
- Forearms
- biceps
- toning of body with extra on legs
Sustenance taken to the gym
600 ml water
500 ml Lucozade Energy Revival
1 medium banana
1. Stretches
90/90 hamstring stretches - holding for seconds on each leg x 2
Ankle circles - 10 clockwise, 10 anti-clockwise
All four quad stretches, 10 seconds on each side
Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left
wrist curls - 10 small rotations, clockwise and reverse
Shoulder rolls - 10 backwards, 10 forwards
Dynamic chest stretch 3 x 15 second holds
Elbows stretch; 1 x 10 second hold
Abs - overhead stretch 2 x 10 second hold
Cat stretch - 2 x 10 seconds
Lower back curl - 2 x 10 seconds
Calf stretch hands against a wall - 10 seconds each foot
Seated floor hamstring stretch 2 x 10 second holds
Standing hip flexors - 2 x 10 each leg
Overhead stretch - 1 x 10 seconds
Shoulder stretch - 1 x 10 seconds each arm
Tricep Stretch - 1 x 10 seconds each arm
2. Cycling
30 mins - 4 minutes level 2, 1 minute level 17 (standing) and repeat until time elapsed
Rest 5 minutes
3. Gym work - 30 seconds between reps, 2 minutes between sets
- Shoulders / Forearms / Biceps
Arnold Dumbbell Press - 3 sets -
2 sets / 8 / 8 lbs,
1 set / 6 / 10 lbs
- Barbell Curls lying against an incline - 3 sets -
2 sets / 8 / 4 lbs
1 set / 6 / 4 lbs
- Barbell shoulder press - 3 sets -
Bar + 5 lbs / 10 [each side]
Bar + 7.5 lbs / 8
Bar + 10 lbs / 8
- Close Grip EZ Bar Curl - 3 sets -
Bar + 5 lbs [each side] / 20
Bar + 10 lbs / 10
Bar + 25 lbs / 4
- Dumbbell Scaption - 2 sets -
20 / no weights
10 / 4 lbs
- Seated Dumbbell Palms down wrist curl - 3 sets -
20 / 2 lbs
15 / 6 lbs
8 / 10 lbs
- Concentration Curls with dumbbell - 3 sets -
20 / 6 lbs
10 / 10 lbs
6 / 14 lbs
- Around-the-world - 2 sets -
10 / no weights
10 / 4 lbs
6 / 6 lbs
4. Running - 15 minutes (to warm down)
10 minutes - level 6
1 minute - level 7
1 minute - level 7.5
1 minute - level 8
1 minute - level 8.5
1 minute - level 9
5 minute cool down - level 4
Subsistence
Lunch
Venison Shoulder - fried in 1 tsp olive oil,
3 medium mushrooms
1/5th cucumber
600 ml glass of water
Dinner
100 g Fresh egg noodles (cooked in 1 tsp olive oil + water
10 g Frozen peas
10 g Frozen miniature baby carrots
10 g Frozen sweetcorn
50 g Mediterranean vegetable mix
20 g Sour cream and chive dip as an accompaniment.
600 ml glass of peach squash
Image after workout today:
Another blurred image. You would think that as a qualified photographer I would not stand for this! You are right. I have just found my camera, placed it on charge and tomorrow I will take proper images.
You cannot see much obviously as I am wearing my shirt, but my tummy is now about 60% gone and I can see just a hint of a muscle or two. This does make me feel great.
Hope I am inspiring you. Cannot wait for day 7 so I can weigh myself!
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