Thursday: Chest, back and abs 20:25-22:40...I talked too much, surfed HS and played a bit too much Mafia Wars today during my workout. That's why it took so long. haha
Standard push-ups with push-up bars 3-12. Normally these would be all right but just like B, who by the way is SORE as hell like I am, these were quite a challenge today. Still, I refuse to skip a workout because I am sore. I know that it will go away as it has gone away in the past in just a few weeks. The soreness comes from lack of continuity in my workout schedule, something which I will attain again.
Bent over back flies 20-12, 30-12, 50-10
DB press 30-12, 35-10, 50-8 I did these really slowly because the 30's and 35's were not very much weight. My stupid ass really needs to bust out my damn SelectTech's soon. Those bastards go all the way up to 90 freakin' pounds.
I could have used at least 40's and 45's for now.
Double bent over back rows 25-12, 30-12, 35-12 Again, these were done slowly and I am really kicking myself on the ass for not having busted out my SelectTech's yet. I just don't have the room for them, nor do I have the stand for them yet which I do need. I could have used the 40's and 45's here too.
Incline DB press 30-12, 35-10, 50-10 Ditto on what I said about weight above. *smacks self*
Seated Lo-rows with resistance bands Blue-12, Black-2-12. These things really scare me when it comes to rows. I can see myself using them safely for other things but God help me if one of the bands that is secured on the handle should come around and whip the shit out of me. haha I can't wait to use my damn Crossbow. It will DEFINITELY be safer.
EZ bar flat press 40-12, 60-12, 80-7 Oompha! Yeah, that last set was wooo, delicious. I was aiming for 8 but yeah, had I come down for 8 I may have hurt myself. haha I've never done flat press with an EZ bar before and did this time only because I can not use my long bar in my room. I lack the space. You'll see what I mean when I post pics of my "workout area" later on. I can't find the freakin' card for my micro SD to put in my laptop.
Incline flies with supernation 3-15(supernating...and I really hope I am spelling this right, helps hit your lower chest and also gives you more resistance at the top of your rep. A lot of times you lose resistance at the top of your rep when doing flies and unless you squeeze and hold, you lose a bit of the effect. When you supernate, you turn the dumbbells inward with your palms out and the side of the dumbbells almost touch) These really cooked me today. haha
Abs
Decline crunches on bench 3-30
Decline medicine ball side to side for obliques 3-100
Flat bench pulse-ups 3-30 These are done by grabbing the back of the bench with both hands, holding your legs straight in the air and thrusting. They work your lower abs quite nicely, especially if you do them slowly.
Thursday intake:
Meal 1 Protein shake with flaxseed and NO Shotgun
Meal 2 Protein shake with flaxseed (postworkout)
Meal 3 Brown rice, black beans and chicken...perhaps with vegetables if I have some.
Meal 4 Chicken with vegetables I hope.
Meal 5 Banana
Meal 6 Protein shake with flaxseed.
You'll notice today that my intake is a little different than other days. That is because I woke up VERY late in the day, making up for the sleep that I don't usually get when I work both jobs and my meals weren't really planned out today. I also don't have much so this is the best that I can do.