As you may of read yesterday I was on a hugh 29 hour shift which meant that I didn't get home until till 3pm today which meant I was unable to weigh myself and get the photos I needed but I shall have these up tomorrow.
but moving on today was shoulders day and still a little worried about my elbows and putting my self out of action before phase 3 starts wasn't an option iv come to far to blow it now, so I went to the gym broken up into two parts due to my new jiu jitsu class and kept it easy.
Exercise:
walk to the gym 1.4 miles
15 minuet stretch
30 minuets cross trainer
jog home 1.4 miles
Jiu jitsu class
then back to the gym
15 minuet stretch
150 sit ups
4 x 10 ground base jammer 25kg
4 x 15 machine shoulder press 12.5kg each side ( waiting for a
bench and don't want to cool down )
4 x 10 free wieght shoulder press 18kg 20kg
4 x 10 side shoulder lifts 6.25kg each arm
4 x 10 forward shoulder lifts 6.25 each arm
4 x 10 lat pull down 33kg 40kg 2 x 47kg
4 x 10 cable vertical lifts 17.5kg 22.5kg 2 x 27.5kg
4 x 12 Shrugs 27.5kg 32.5kg 37.5kg 42.5kg
150 Sit ups
4 x 10 Calf extensions 45kg warm up 4 x 85kg
remember that if you work your top half i.e. shoulders counter with calfs work legs work four arms.
Food and meals:
Breakfast - fruit
Lunch - chilli con carni meat and vegetables
dinner - large bowl of soup
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