verse of the day: Phil. 2:3, "Do nothing from selfishness or empty conceit, but with humility of mind let each of you regard one another as more important than himself;"
Day 3 of the great deplete. I have one more posing session and 2 more meals and I will have survived yet again. My depletion consists of: Sun, Mon, Tue cut the carb in 1/2 and make up the calories with protein and fat. I do high volume workouts and extra cardio and posing to totally deplete the glycogen stores. Then, Wed, Thu, and Fri I increase carb to fill the stores up. This seems to work well for me, but it is a challenge the 1st part of the week. Here's what today's workouts looked like:
6:15am Biceps
dumbbell curl: choo-choo train (sets of 5 reps with each set of dumbbells til I can't get 5, then back down without rest) 10s thru 40s and back down
3 sets cambered bar curl
3 sets concentration curl
2 sets 1-arm preacher curl
2 sets hammer curl
2 sets cable curl
3 sets kneeling rope crunch, 1 set hanging knee-up,2 set machine crunch, 1 set bench crunch, 10 min pose
1:30pm Triceps
pushdown: choo-choo train
3 set lying triceps extension
3 set seated triceps extension
3 set reverse grip pushdown
3 set 1-arm rope pushdown
2 set swiss ball crunch, 1 set bosu ball crunch, 1 set decline crunch, 10 min pose
No comments:
Post a Comment