Shans training

[pshnbgw8]

Amazing back!!!!

[shan]

ok, last nights pre-refeed workout

bench 85x12/8
glute bridges with barbell-115x12x2
wide lat pulldown / close grip row superset
75x12x2

standing calf raise / hamflexor superset
90x12x3 and 20x12x2

cable bicep curl / cable tricep pressdown
20x12, 30x12 and 70x12x2

leg press-180x12x2

[shan]

I have a sick kid, so I am behind on updating training.

Saturday
deads
warm up-115/135/155
working-175x5x3 sets

bench
warm up-45x8, 65x5, 85x5
working-95x3/4/3/3/4

squats
warm up-115x5
working-135x5x3 (after deads my squats just don't have much umpf left)

bench over bar row / rev grip bent over row
75x5x3

bicep ez bar curl / skull crusher ez bar
50x5x2 and 40x5x2

hammer db curl / preacher curl
20x5x2 and 15x5x2

hamflexor / standing calf raise
30x5x3 and 120x5x3

wide grip pulldown / narrow rev grip pulldown
90x5x3

tricep pressdown
90x5x2

rev. hyper
bwx5
bw+25x5
bw+35x5x3

plate shrugs
35x20x2

hanging leg raises
10

[shan]

Monday depletion workout (sick kid, so cardio follows depletion workout)

20 each int/ext rotation

db fly / laying side lat / front raise
10x15x3 fly and 5x15x3

wide pulldown / cable row / bicep curl / tri pressdown
50x15x3 pd and row, 20x15x3 bi, 60x15x3 tri

standing calf raise -90x15x3

leg press / leg curl
135x15x3 and 50x15x3

bench / hanging leg raise
45x15x3 and 15x3

40 minutes crosstrainer for 480 cals down

[shan]

Tuesday depletion and cardio

20 ea int/ext rotations

incline db bench / rear delt raise
10x15x3

front raise / side lateral
5x15x3

hammer curl / tri floor roll
10x15x3

seated calf raise / hamflexor / plie squats
45x15x3 and 15x15x3 and 40x15x3

narrow grip rev pulldown 50x15x3

leg press / leg curl
130x15x3 and 40x15x3

40 minutes on crosstrainer for 479 calories down

[shan]

So...been out of work all week with a sick kiddo...Tuesday afternoon I realized that I had it too...so the diet and training went off course...cant diet hard when sick. So I upped my cals and carbs a bit and seem to have recovered.

Today's cardio...45minutes on the cross trainer for 555 cals

[Ms.Wetback]

Are you feeling better?

[shan]

Yes, thanks just threw my diet off for the whole week...but Im looking forward to getting back in the swing next week. My shoulder is giving me fits anway...so a few days off weights wont hurt.

[Ms.Wetback]

Yes, thanks just threw my diet off for the whole week...but Im looking forward to getting back in the swing next week. My shoulder is giving me fits anway...so a few days off weights wont hurt.

Shoulders suck, hubby has had problems for 7+ years.

[shan]

The guy that opens the gym didnt show up within a reasonable time so I went back home and did my cardio...ran hills and did all kinds of heart rate raising stuff...had a blast in the beautiful morning air...got in about an hr of workout / playing

[shan]

45 minutes of hill sprints...followed up by 15 minutes of active stretching...feel great

[shan]

yesterdays depletion workout:

20 ea. int and ext rotations

db bench / laying side lateral / seated rear delt / arnold press
10x15x3 bench
5x15x3 lat
5x15x2 and 10x15 arnold
5x15x3 rear delt

seated calf raise / hamflexor / plie squat
50x15x3 calf
15x15x3 hamflexor
45x15x3 plie

wide grip pulldown / close grip row / bicep curl / tricep rope pushdown
50x15x3 lat
50x15x3 row
20x15x3 bi
50x15x3

leg press / leg curl
150x15x3 press
45x15x3 curl

p.m. 45 minutes cardio for 563 calories burned

[shan]

tuesday depletion:

20 ea int and ext rotations
incline db bench / bent over ez bar row / seated rear delt
10x15x3 db
50x15x3 row
5x15x3 delt

hammer curl / skull crushers ez bar
10x15x3
30x15 and 20x15x2

hamflexor / seated calf raise
15x15x3 ham
45x15x3 calf

narrow rev grip pulldown
50x15x3

V-squats-45

leg press-150x15x3

[shan]

yesterdays mid-day cardio-45 minutes on the crosstrainer for 550 calories down.


Early a.m. today cardio-45 minutes hill running intervals..gotta love hitting the hill while it's dark and watching the sun come up as you work

lunchtime cardio....45 minutes on the crosstrainer...for 532 cals burned....I am gonna beat this stubborn fat off me

[shan]

Day 4 of depletion...hill running out of the question...so 45 minutes of hill walking at a pace to keep my heart rate in the fat burn zone...whoohoo? At this point thats all I could muster lol