DAY 3:  QUADS, GLUTES, CALVES

Starting Date:

TEMPO: 2 counts to contraction and 2 counts to starting position Supersets (S/S): second exercise is done immediately following the first without resting, then rest for about 2 minutes between supersets.

SETS:  3           REPS:  8

EXERCISE

Warm up:   Body weight squats x 15

S/S: Stationary lunges with BB and  Squats with BB

S/S: Wall ball sit hold x 60 sec and  Step Ups with BB

S/S: Reverse lunges with  Adductors S/S: Sumo squats with DB with  Seated leg extensions                           S/S: Seated Leg Press Calf Presses with Jump rope for 1 minute Stretch !!

Day 2: Back and Biceps

This is one of my workouts: give it a try. Feedback gladly accepted. I have a lot of workouts. It doesn't matter where you start. There will be a week's worth of workouts to repeat for 3 weeks, then onto something new.

DAY 2:  BACK AND BICEPS

Starting Date:

TEMPO: 2 counts to contraction &  2 counts to starting position

SETS:  3           REPS:  8

EXERCISE

Warm up:   Light weight rows & reverse flys

S/S: Bent over rows with BB

One arm row with DB

S/S: Seated cable row

High cable row with rope attachment

S/S: Hyperextensions with reverse fly

Assisted pull up

S/S: Overhead lateral bicep curls with cables

Concentration curls with DB

Stretch

Back to Work

My place to get away from it all. I've had a few rough days. I think I'm in my own way, but the way around this obstacle seems impossible. One thing I know. I will not give up. I will be starting to post my workouts on here; just figuring out the logistics of it all. Hope to see you here in the near future.

Sunday

Thank heavens for Sunday. It is so good to rest for a day and change my focus. It's always a challenge to keep from focusing on myself too much when I count every calorie and every move I make every day. On the Sabbath, I am reminded to focus on what I can do for others and why I am on this earth. I am reminded that how I look probably isn't as important as some other things. My looks will fade, but the choices I make will affect an eternity. I am a Mormon and as it turns out, that's a big deal.

Hiking

Hiking Zion's National Park. It's a beautiful place; it's good for me to get out of the gym sometimes. It's a good activity for a rest day. Not too vigorous mind you.

Circuit Workout

New work out. Circuit consists of 6 exercises. I do 20 reps of each exercise and go through the circuit 3 times. My exercises today were for chest and shoulders. I did push ups (hands on bench), bench press, seated chest flys, incline chest presses with dumbbells, push ups with feet on bench, upward rows, and military presses. Wow, what a killer! I could barely finish the last circuit and had to go down on weight to finish. I will feel it in a couple of days.

I have been feeling hungry. It seems to happen periodically when I am hitting my macros. If I can hang on and wait it out, sometimes it leads to a more cut look. I have been good about prepping my meals, etc. One of my favorite, easy ideas is to stir fry a pound of ground turkey. I take it out of the freezer and slow cook it, crumbling it as it melts. When it is cooked, I add a ton of frozen stir fry veggies. It fills up a big skillet. Then I divide it into 4 portions and put them in glass containers with lock lids. It  is ready whenever I need it and a better choice than some other things I could eat. Let me know if you need ideas. I have a few meals that work well for me.

Today was shoulder and abs day. I did super sets with cardio intervals, performing active recovery. So it went like this:
Warm up 15 minutes on elliptical, then on to weight lifting.
All exercises performed 3 sets of 8 reps, supersetting all exercises.
Military presses with 30 lb dumbbells, supersetting with
lateral shoulder raises using 12 lb dumbbells,
followed by 1 minute of cardio (I run 1 lap around the inside of the gym, or do jumping jacks for 1 minute or jump rope for 1 minute).
Next:
Upward rows using 40 lb barbell, supersetting with
front shoulder raises, alternate using 12 lb dumbbells,
followed by, you guessed it, 1 minute of cardio.
Next:
Seated rear flys for rear delts with 40 lb, supersetting with
standing, rear dumbbell lifts using 15 lb dumbbells
1 minute of cardio.
Next:
Straight-arm shoulder circles, using 7.5 lb dumbbells, 20 forward, supersetting with
20 backward
1 minute cardio interval
Abs: reverse leg lifts on an decline bench, 3 sets of 20, supersetting with decline oblique twists holding a 10 lb weight

And that's how it's done.