Day 31

This is actually a composite of the past 3 days...I meant to write different posts for each day but not everything goes as planned, so here we go:

Day 1: Abs/Cardio

• Side crunches - 20-25-30 (each side)
• Planks - 20-25-30 seconds
• 30 minutes on the elliptical for cardio (15 forward, 15 backward)

Day 2: Chest

• Smith bench press - 135 Ibs, 10-10-10 reps/set
• Incline chest press - 85 Ibs, 10-12-15 reps/set
• Incline shoulder raise - 95 Ibs - 20-25-30 reps/set
• Weighted chest dip - 125 Ibs, 10-12-15 reps/set
• Wall crunches for abs @ 0-45-90 degrees, 50 reps/set
• Stairmaster for cardio - 15 minutes

Day 3: Biceps/Forearms

• Seated rows - 70 Ibs, 10-12-15 reps/set (each arm)
• Alternating curls (standing), 30 Ibs, 10-12-15 reps/set (each arm)
• Pronated wrist flexors - 25 Ibs, 20-25-30 reps/set
• Supinated wrist flexors - 25 Ibs, 20-25-30 reps/set
• Lever preacher curl - 100 Ibs, 30 seconds release/set x3
• Cable twists for oblique abs - 50 Ibs, 10-12-15 reps/set (each side)
• Kathy Lee's - 10-15-20 reps/set
• 30 minutes on the exercise bike + 10 minutes of swimming laps for cardio

Diet for Day 3:
Feeding 1 - bowl of potato leek soup, 1/2 turkey sandwich
Feeding 2 - fruit smoothie
Feeding 3 - post-workout shake
Feeding 4 - 2 hamburger patties, rice pilaf, peas
Feeding 5 - 60 calorie fruit snack
Feeding 6 - 100 calorie snack pack

Tomorrow is probably abs/cardio even though my abs are going to be sore. After day 2, my shoulder felt a little sore so I iced/heated it and by Day 3 it felt fine. On abs/cardio days I'm increasing the cardio time to a full hour instead of 30 minutes.

Until then..