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So...it's been snowing/sleeting, unsafe to drive for almost 2 days!!! Ahhh...I'm going stir crazy! I think once the freezing rain stops, I'm heading to the gym later to get my 2nd weight circuit session in for the week. Below is the plan Sal gave me to follow, and boy is it tough:
Circuit One (complete 3x)
20 reps - Leg Press 50 lbs.
20 reps - Power Squat with front shoulder raise 5 lb. plate
15 reps - Chest press 10 lbs (alternating)
15 reps - Triceps extension 30-40 lbs pulley rope
Circuit Two (complete 3x)
20 reps - Leg Extensions 30 lbs
15 reps - Bicep curls 10 lbs
25 reps - Overhead ab crunches 5 lb. ball on bosu
12 reps - Reverse lunge with dumbbell shoulder press 5 lbs. (right/left)
The leg work leaves them screaming at the end, but the circuit style keeps my heart rate up, perfect to burn that stubborn fat!
View Diet Calendar, 02 February 2011:
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1325 kcal
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Fat: 42.72g | Prot: 107.18g | Carbs: 138.73g.
Breakfast: super skim, All Natural Peanut Butter, Ezekiel 4:9 Sprouted Grain English Muffins. Lunch: Kosher Dill Sandwich Stuffers, Clementines, White Turkey (Deli Cut Rotisserie), Honey Wheat Sandwich Thins, Miracle Whip Light, Spinach. Dinner: Extra Virgin Olive Oil, Spinach, Tomatoes, Chicken Breast (Oven Roasted, Fat Free, Sliced), Feta Cheese, Spinach (Chopped or Leaf, Frozen), Japanese Style Panko Seasoned Bread Crumbs. Snacks/Other: Amplified Wheybolic Extreme 60, Super Skim Milk, Coffee (Brewed From Grounds), super skim, String Cheese, Edamame (Shelled). more...
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2133 kcal
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Exercise:
Desk Work - 7 hours, Running - 6/mph - 3 minutes, Walking (brisk) - 4/mph - 7 minutes, Exercise machine (moderate) - 30 minutes, Shoveling - 20 minutes, Sleeping - 8 hours, Resting - 8 hours. more...
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