Still loving doing my own thing, I must say! But still grateful for what I learned from Tony. One thing that I will use forever is Glutamine (Tony writes about it here on his website) -- it makes a difference!
On to today's workout. I didn't sleep well last night and with a low energy level, I wanted a strength workout that was challenging but doable. Here's what I ended up with:
Kettlebell deadlifts
Set 1: 20 reps, 8 kb
Set 2: 15 reps, 12 kb
Set 3: 15 reps, 16 kb
Back squats
Set 1: 20 reps, 18 pound bodybar
Set 2: 15 reps, 24 pound bb
Set 3: 20 reps, 24 pound bb
Below parallel squats
Set 1: 15 reps, 20 pound dumbbells
Step ups to 16" bench
Set 1: 15 reps, 10 pounds
Set 2: same
Set 3: same
Pull-up negatives
Set 1: 10 reps
Set 2: 5 reps
One arm rows:
Set 1: 15 reps, 25 pounds
Set 2: 13 reps, 25 pounds
Set 3: 10 reps, 30 pounds
Cable pulldowns
Set 1: 15 reps, black cable
Set 2: 15 reps, black cable
Incline bicep curls
Set 1: 15 reps, 15 pounds
Set 2: 15 reps, 12.5 pounds
Bicep 21's
Set 1: 21 reps, 10 pounds
One final note: I said there's a way to make planks more effective. Well here it is: keep your butt level, squeeze your glutes and drop your shoulders. If you do these three things, planks become a whole new experience.
4 comments:
Leslie, what is a back squat?? Thought I didn't know what below parallel was but figured that one out. Just not back squat.
I can't wait for biggest loser. Usually I watch while I eat which isn't very good but oh well, that's me. : (
stacy
Glutamine. I'm there. Been doing it for years.
As for obese people doing Plyo. obviously they can, but doesn't necessarily mean they should.
I remember a trainer once in a class, adding abit of plyo, only he called it Biometrics, I didn't think anything of it until I got home, and then realised Biometrics is an electronic identity system, that uses computers to scan things like Eyes and Hands.
Got nothing in common with doing Ski Jumps in a class :-p.
The one I have a slight problem with, is when I sometimes get given Jump Squats, I just don't pace them like I should, and go too fast, then end up after 40 seconds, doing something that could be called Stutter Squats.
If I do them again at some point in a future class, I'll learn to try and temper my wild urges, to somehow confuse quality with quantity.
P.S. don't try doing 90+ seconds of Wall Holds, followed by Knee Raises on a step. The instructor must have had some kind of heinous streak this week.
I should have said after the Wall Holds, excuse mehave you got any Oxygen cylinders I can breathe from? It's not for me, it's for my my Muscles?
Hope you're having a great day. Take care and best wishes.
:-) :-).
Matt
I love the Biggest Loser! I feel so good after watching it...all the hard work these people do because they truely want to change.
You are getting strong girl!!! I think working with Tony has pushed you big time! I don't recall you doing that heavy of lifting in the past...am I wrong??
Keep up the great work your doing....WOW!
I'm sticking with the Glut too! I hate those 21's but I'll be keeping those too.
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