OK…this is a cheesy theme this week to try and get my body parts into some type of song.
Today was my back workout and it went OK except that during the workout I was continally robbed of the machine I was using and typically by someone just going through the motions and not doing a workout that was going to pay off. That is one of the reasons I think people should hire a personal trainer if they can afford it; most people need a program that is designed for them so they aren’t wasting their time on machines that really aren’t benefiting them. I could kick myself in the beeeehind for every workout I did that wasn’t well planned and thought out with my goals in mind. Sigh…Anyway, here is today’s workout:
Back Workout: start with 2 min. of jogging around gym
Superset One: 3 sets (stair run in between…2x up and down)
Assisted Chin Ups
DB Pull throughs
Supermans
Superset Two: 3 sets (jog in between trying to get back on machines)
Low Back Extension
Machine Rows
Wide Grip Pull Ups
Superset Three: 4 sets (no jogging but no break in between)
Two handed DB Row Pulses
Reverse Flies
Resistance Band High Rows to fatigue
Crunches lifting rear while crunching forward
Cardio: Another Homemade Treadmill Routine Designed by Phit-n-Phat!
Set treadmill to hill program and level of choice (level 15 for me). Warm-up first five minutes. Hills on this treadmill will occur every minute and then you have a recovery minute at 5.5% icline on this level (recovery minute you should walk forward slowly). On the hill minute:
2 sets of backward jogging
2 sets of left side shuffle
2 sets of right side shuffle
2 sets of forward fast walking (as fast as you can without jogging)
2 sets of forward sprinting
2 sets of forward fast walking
Cool down for 5 minutes.
Good workout to keep legs guessing because in this workout the incline varies the whole time and you adjust the speed according to what you are doing.
Daily Food Journal:
B – 2 pcs. of WW toast and banana
S – Egg white wrap with salsa and soy crisps
S – Peanut butter and fruit cup
L (late) - Bean Soup
D – 4 oz. chicken breast with asparagus and salsa and spinach salad with goat cheese
S – not sure…either watermelon or protein smoothie
That’s it! This is my day. I hope you are having a good day and getting the most out of your workouts and your daily menu. If not, feel free to ask me questions or visit my online personal training services site. Have a good day!
