- Shrugs - 100 Ibs, 15-20-25 reps/set
- Supinated wrist flexors - 20 Ibs, 20-25-30 reps/set (weight was a little light I think--could have done 25 Ibs)
- Military press - 20 Ibs, 10-12-15 reps/set
- Forward/lateral flyes - 10 Ibs, 10-12-15 reps/set
I made this one up and my workout buddies really loved it (ok not really but still).
- Starting position - lying on back with large ball held by legs held a few inches off the floor
- Position 1 - reach up and take the ball from your legs with your hands, keeping arms and legs straight, then return to starting position but with the ball in your hands (do not allow any limb to touch the floor)
- Position 2 - give the ball back to your legs and return to starting position
- Position 3 - lift the ball with your legs straight up into the air (perpendicular to the floor) and then move your legs to one side while keeping your torso straight (your entire back should still be touching the floor)
- Position 4 - lift the ball to the other side with your legs then return to starting position
Now do 15 reps.
Cardio
- 20 minutes on exercise bike
- 10 minutes swimming laps in the pool
Feeding 1 - large breakfast which included 2 slices of wheat toast (too much butter), 4 pieces of bacon (very little grease), 2 eggs (over medium), O'Brien potatoes with cheese
Feeding 2 - fruit smoothie
Feeding 3 - post-workout shake
Feeding 4 - cheat meal (back to Tulsa Rib Co.): half rack of baby back ribs, french fries, creamed corn, cornbread, potato salad (notice how I said cheat meal)
Feeding 5 - 16 oz. of hot chocolate (not really a feeding but meh)
Feeding 6 - 60 calorie fruit snack
Feeding 7 - 100 calorie snack pack
We'll see how my workout buddies feel tomorrow before I make any promises or prophecies on the workout regimen.
Until then..
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