Thu, Jan-24-19, 16:57
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Senior Member
Posts: 1,356
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Plan: Intermittent fast/Lowcarb
Stats: 251/199/180
BF:
Progress: 73%
Location: Idaho
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Today's Stats:
211 lbs (new low) 26.6% BF
Legs, Butt
Circuit 1 (went easy on the weight - it's been 10 days)
Barbell Squats 110x10,10,10
Good Mornings 110x10,10,10
Circuit 2
Deadlifts 200x5,5,10,5,5
Single calf raise 10,10,20,10,10
Circuit 3
I'm NOT a big fan of these exercises, because they are kind of single-muscle exercises.
On the other hand, these are safe to perform after you've already hammered those muscles. The above exercises are far more taxing and injury-prone.
Leg Extensions 100x10 85x10,10
Hamstring Curls 50x10,10,10
Circuit 4
Weighted Glute Bridge (feet and knees together) 30x15,15,10
Weighted Glute Bridge (feet and knees spread apart) 30x15,15,10
Time and Intensity
34 min, Avg Heart Rate 151 - quite the cardio!
Update:
I skipped doing obliques at home because I was running short of time.
Instead I did them at work with crane shackles that weigh 45 lbs.
Weighted Side Bends 45x20,15,15
Then cardio:
30 trips up 2 flights of stairs
Time and intensity
19 min, 153 BPM
Good enough for one day.
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