Well done on the start. Keep at it.
Hi all:
Today I did some HIIT.3 intervals (as suggested in Afterburn) on the treadmill, at 8.0, 8.5 and 9.5 mph. 1 min at each of these speeds and I walked at 3.5 mph for 2 minutes in between.I will post my diet details at the end of the day.
Thanks for reading.
Nutrition details:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=sharat85
Hi all:
my workout details for 03/11
steady state cardio on the elleptic fo 20 mins
03/12:
A1: Deadlifts (195lb) 3x7
A2: Seated shoulder press (32.5lb DB) 3x7
B1: Bulgarian split squats (3x20, bodyweight only)
B2:DB pullovers (10 lb DBs. Need to improve this)
C1: Prone jackknife on stability ball (I was trying to learn this, and also tried SHELC (Supine hip extension with leg curl on stability ball. Failed miserbly today on both) )
Nutrition:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=sharat85
Workout details for 03/13
HIIT cardio on treadmill,
5 minutes warmpu at 3.5 mph
3 1-minute intervals (8.1, 8.5,9.0 mph) with 2 minutes rest in-between.
Nutrition:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=sharat85
Workout details for 03/14
A1 Squats (130lb) 3x7
A2 T pushups 3x8 - FINALLY got 8 reps in each set!!!
B1: Step ups (7.5lb DB in each hand) 3x20
B2: seated neck rows (COULD NOT DO THIS AS GYM CLOSED)
C1 Supine hip extensions 1 set (did better on this today, got 2-3 complete reps but still struggling)
C2 stability ball crunches 1x10. (Did only one set because the gym started closing down)
Nutrition details:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=sharat85
3/15
HIIT on the treadmill (three one minute intervals at 8.3,8.5 and 9.0 mph with 2 minutes rest inbetween)
3/17
Afterburn routine:
A1: Deadlifts (195lb) 3x7
A2: Seated shoulder press (32.5lb DB) 3x7
B1: Bulgarian split squats (3x20, bodyweight only)
B2:DB pullovers (12.5 lb DB)
C1: Prone jackknife on stability ball (as bad as before. Must try harder)
C2: Hip Thigh extensions (The suggested setsxreps is 2-3 x 20! I could barely do 3 in a row. Need to do something about this too)
thanks for reading
3/21:
Afterburn Routine:
A1 Squats (130lb) 3x7
A2 T pushups 3x8
B1: Step ups (7.5lb DB in each hand) 3x20
B2: seated neck rows (1x7 70lb and 2x7 90lb) {This was on the cable row machine. It was the “90” on the machine)
C1 Supine hip extensions 1 set (tried. But I suck on these. Maybe I should replace this with something or hold the ball stationary)
C2 stability ball crunches 2x10.
Nutrition details:
http://www.fitday.com/WebFit/PublicJournals.html?Owner=sharat85
3/22:
HIIT on the treadmill.
Three one minute intervals, at 8.3, 8.6 and 9.0 mph with 2 minutes rest inbetween.
Thanks for reading
3/23
Afterburn routine:
Afterburn routine:
A1: Deadlifts (my form was really bad. So, I was learning deadlifts again. ddi 135x7, 140x7 and 145x7)
A2: Seated shoulder press (32.5lb DB) 3x7
B1: Bulgarian split squats (3x20, bodyweight only)
B2:DB pullovers (12.5 lb DB) (1x5 with 15lb DBs, and 1x8 and 1x7 with 12.5 lb DBs)
3/24:
HIIT on the treadmill:
8.3, 8.6 and 9.0 mph, each one minute with 2 minutes rest
3/26:
Squats (135lb, 3x7)
T-Pushups : 3x8
Seated neck rows (3x7, 90lb)
Step ups: 3x20, with 7.5 lb DB in each hand
Leg Raises: 3x7
Hip Extensions:3x7
3/27:
HIIT on the treadmill:
three one minute intervals at 8.3, 8.7 and 9.0 mph with 2 minutes rest
3/28:
HIIT. Wanted to try something new. So, tried the stair master. Was winded after 12 minutes.(4 intervals).
I lost about 4lb by the end of last week. I will update my weight at the end of this week.
Thanks for reading
Sharat
3/29
A1: Deadlifts (got a belt. So, used 155, 175 and 195 lb))
A2: Seated shoulder press (32.5lb DB) 3x7
B1: Bulgarian split squats (3x20, bodyweight only)
B2:DB pullovers (12.5 lb DB) (1x5 with 15lb DBs, and 1x8 and 1x7 with 12.5 lb DBs)
C1: Hip Thigh extensions
c2: Prone jackknife
well, I suck at these. tried something.