Lame excuse but somehow did not take out the time necessary to write about the last 5 workouts...they are fresh as a cucumber in my mind though...
20th: Target Area: Back+cheat meal day
1. Wide pull ups: 1*25, 1*15
2. Seated rowing on the machine with chest pushed against the seat at 25 degree angle towards me: 8plates*20reps, 12plates*20reps, 14plates*16reps, 16plates*16reps
21st: Rest... did practise dance for an hour and a half for the naseba annual day...nothin too stressful
This was my no supplements day.
22nd: Target Area: Shoulders
23rd: Biceps:
1. Zig Zag Rod with 10 kg plates on each side: 1*25reps, 1*20 Reps, 1*16 reps, 1*16 reps
2. Seated twists with 18 kg dumbbells: 1*12 per arm, 1*11per arm, 1*9per arm, 1*8per arm
3. Preacher curls using machine extension cable seated in the full squat position and with triceps over the knees: 6 plates*25, 8plates*20, 10plates*16, 10plates*14(bloody tough!!!)
workout complete! felt great!
walked back home a couple of km. freshened up and off to bed.
24th: Cardio walked at 8kmph for 3km with a 12 kg back pack. Took approx 22 minutes
Target area for the day: Abs: 40 minutes: all exercises done with immediate transition. essentially it was a 40 minute killer superset!
1. stick twisting: wide legs: arms stretched and with bent elbows: 250 twists per side, no gap
2. Side Bending: 5kg dumbbells: 200 per side with wide legs
3. Supersets of straight leg&bent knee/floor leg raises, ball abdomen crunches: 4sets*50 reps each for leg raises and crunches
Target Area for Thursday: Chest
What a great 5 day workout...more or less had a similar food intake as last week with a few changes here and there!!! I see myself progressing rapidly!!!
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