Day 14

Chest & Triceps day--one of my favorite days. My workout partner struggled through a lot of the exercises. He's new to using proper form when working out so I helped him perfect his form which takes a little time. All the exercises we have been doing are new (we have yet to repeat a single exercise I think) so it takes more time to explain, demonstrate, etc than it would if we just repeated a few exercises every day or week. Here's the regimen:

Superset 1

• Arm extensions - 70 Ibs, 10-12-15 reps/set
• Tricep extensions - 20 Ibs (sitting on ball, dumbbell), 10-12-15 reps/set
  

Superset 2

• Standing fly - 50 Ibs (cable), 10-12-15 reps/set
• Lever chest dip - 90 Ibs, 10-12-15 reps/set

Superset 3

• Lever chest press - 50 Ibs, 10-12-15 reps/set --weight was too light
• Kickbacks, modified - 15 Ibs (standing, bent over, both arms simultaneously), 10-12-15 reps/set

Abs
This was the really difficult part. There were two exercises. The first one took a long time to correct the form.

• Control exercise (I made this up) - consists of four positions. 1) lie flat on the mat with feet together and a few inches off the ground. 2) bring your knees up to your stomach. 3) straighten legs fully so they are pointing up to the ceiling. 4) lift your body except for shoulders, neck, head and arms, off the ground toward the ceiling. Then, return to position (3) then (2) then (1). Do 10 of these.
• Oblique crunches - crunch as normal except instead of rising straight up, rise first to the left and then to the right. Do 10 of these.

Repeat this circuit three times without changing the reps.

Cardio
No time for cardio today because it took nearly 90 minutes to correct the form on various exercises.

Diet
Feeding 1 - fruit smoothie
Feeding 2 - 6" oven roasted chicken breast sandwich w/ 100 calorie pringles
Feeding 3 - post-workout shake
Feeding 4 - Jack Daniels chicken sandwich @ Friday's with crispy green bean fries (cheat meal if you didn't guess already)
Feeding 5 - 8 x whole wheat wheat thin crackers
Feeding 6 - 6 x small peanut butter crackers

Now, I have the weekend to rest since my entire body now is sore. I'll upload some pictures and write an evaluation post for the past 2 weeks.

Until then..