Monday 1/21- LiveFit Trainer: Day 36 - Back/Cardio
Here's what I did:
- Bent Barbell
- Lat. Row
- One arm dumbbell row
- Hammer strength lat pulldown
- Back extensions
- 30 minutes of elliptical
Tuesday 1/22- LiveFit Trainer: Day 37 - Chest/Abs
Here's what I did which was not really a part of the plan but I was at the gym and used what was available in the time I had.
- Superset of; (back to back times 3)
- 10 squats
- 10 push-ups
- Leg Press
- Leg Extension
- Calf Pushes
- 10 minute warm up on elliptical
Wednesday 1/23 - LiveFit Trainer: Day 38 - Legs
Since I did some of the legs and some of the abs/chest the day before I just did what I missed.
- Bench press
- Knee/Hip raise on parallel bars
- Standing Calf Raise
- 30 minutes on elliptical
Thursday 1/24 -LiveFit Trainer: Day 39- Arms/Abs
- 10 minute elliptical warm up
- Side lifts
- Cable row
- Tricep Extension
- Glutes (kick-back)
Friday 1/25- LiveFit Trainer: Day 40 -Shoulders
- 30 minutes elliptical
- Upright dumbbell rows
- Standing military press
- Bicycle (abs)
- Roman Chair
- Hammer Curl
- Lat. Raises
Saturday 1/26 - LiveFit Trainer: Day 41 - Legs
- 5 minute elliptical warm up
- I followed the workout exactly and PR'ed on everything.
I pushed myself and think I PR'ed because I cut the cardio which generally leaves my muscles tired by the time I lift.
Here's just a wee bit of what happened today;
Today I decided to not do anything except eat and rest. I feel good and the rest day has given me the energy I needed to start another week fresh and ready to work out!
Have a good week!