Mon, Feb-27-12, 20:32
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Plan: Keto IMO Atkins 72 Induct
Stats: 283/229/180
BF:mini goal 250, 225
Progress: 52%
Location: St. Pete, Florida
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2/27/12: resistance training - 40 minutes; 20 cool down on the arc trainer (light cardio).
Let's see if I can list what resistance I did.
1. cable machine - stood with my back to it and to the side and pushed the cable out front and to the center - 3 sets of 15 each arm
2. same machine - stood facing it and pulled the cable back toward my shoulder - 3 sets of 15 each arm
3. same machine - stood facing it, both hands gripping rope, arms out in front, squatted and leaned forward until weights nearly touched, then stood up, lifting the weights. 3 sets, 15 reps
4. step ups (smaller step), hands at shoulder, palms forward, step-up right-left, push up arms toward sky with weights, step down and lower arms 3 sets, 10 each
5. step ups (smaller step), hands at ????, step-up, left-right, ????, step down. 3 sets, 10 each
6. side step ups (smaller step): one foot fully on the step, squat and side-step onto the step. 3 sets, 10 each.
7. ball throw: 10# ball, holding ball in hands at shoulder height, squat, push up with legs and throw ball high into the air. 2 sets of 20
8. cool down: 20 minutes light cardio on the arc trainer.
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