Monday
Back to the grind with clean eating.
- Breakfast: Egg whites scramble with spinach, onions and mushrooms in a wheat tortilla
- Lunch: Mixed green salad and salmon.
- Afternoon Snack: Greek yogurt with granola.
- Dinner: Albondiga and vegetable soup with banana and milk.
Cardio
Pushed hard during my walking to jogging training. My RPM during indoor cycling was pretty low no matter how hard I pushed. I kept on going regardless.Weight training
Below are the details of the weight training rotation. I have been following the last three weeks and will follow the same routine during week 4. I will be changing the rotation in week 5.
Upper body
Chest- dumbell incline press and dumbell flyes.
Back- wide grip lat pull down and one arm dumbell rows.
Shoulders - lateral raises and reverse flyes.
Biceps- alternate dumbell curls and hammer curls.
Triceps- tricep kickbacks and bench dips
Chest- dumbell incline press and dumbell flyes.
Back- wide grip lat pull down and one arm dumbell rows.
Shoulders - lateral raises and reverse flyes.
Biceps- alternate dumbell curls and hammer curls.
Triceps- tricep kickbacks and bench dips
Lower body
Quadriceps - barbell squats and single leg extentions
Hamstrings - dumbell lunges and lying leg curls
Calves- standing heal raises and seated calf raises
Abs - cable crunches and oblique floor crunches.
Quadriceps - barbell squats and single leg extentions
Hamstrings - dumbell lunges and lying leg curls
Calves- standing heal raises and seated calf raises
Abs - cable crunches and oblique floor crunches.
I follow the body for life plan when it comes to the number of sets. The first week is usually trial and error to determine at which weight range to start in.
To getting stronger.
