Tuesday December 6, 2011

Today I took it easy in the Weight room but I didn’t take off. My muscles are still sore from the weekend festivities (trail run and basketball). Today's workout included:

Big Guns

Dumbbell Curls
16 reps (8 each arm)
Increase weight up 5 pounds
8 reps (4 each arm)
Increase weight up 5 pounds
4 reps (2 each arm)
Decrease weight 5 pounds
8 reps (4 each arm)
Decrease weight 5 pounds
16 reps (8 each arm)

Complete this 2 more times for a total of 3 sets.
This is a pyramid style arm workout where the weight keeps increasing and decreasing so your arms do not get used to a certain weight. Every time the weight is changed, the muscles in your arms are shocked and helps give you a better workout.

Legs
Narrow Stance Leg Press: 3 Sets of 8-12 Reps
Leg Extension: 3 Sets of 8-12 Reps
Seated Leg Curl: 3 Sets of 8-12 Reps

Abs
50 ab rollers
50 decline crunches
100 Bicycle kicks

Not the hardest workout I have done but it was nice to get some ab work in. Typically I say abs are made in the kitchen so I don’t work them too hard.

Meal 1:
Egg Whites
Meal 2:
Almond Butter sandwich on Wheat Bread
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post Workout Whey Protein Shake
Meal 6:
Chicken, Brown Rice, and Carrots