Tue, Nov-13-01, 09:02
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Senior Member
Posts: 11,512
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Plan: IF +LC
Stats: 287/165/165
BF:
Progress: 100%
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BFL - Day 3
Lower Body Workout:
Dumbbell squats:
12 x 5 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs
12 x 10 lbs
Leg Extensions:
12 x 40 lbs
Dumbbell Lunges:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 10 lbs
12 x 10 lbs
Straight leg Deadlifts:
12 x 15 lbs
One legged calf raises:
12 x 10 lbs
10 x 15 lbs
8 x 10 lbs
6 x 15 lbs
12 x 15 lbs
Angled Calf Raises:
15 x 15 lbs
Floor crunches:
12, 10, 8, 6, 12
Bent Knee Raises:
12
More weight needed for squats, deadlifts and calf raises; also, much more for leg extensions, 40lbs was too easy, never got above a 6 in intensity. Argh. Have to go buy more stuff !!
Ok, yesterday's abs weren't tough, but I do feel them today. This is awesome. I think it has to do with the 'active resting'. Can't wait for tomorrow's workout!
Ok, I have been thinking about adding a few extra cardio workouts into my program, I was thinking that 20minutes 3 times a week wasn't going to be enough. I was promptly put in my place and reminded that body fat loss has nothing to do with aerobic activity, and that more would actually hurt me (lean body mass lost and less strength to do resistance work). So I wont do it. I'll restrain myself. I think I've learned my lesson
Nat
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