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Love Sunday workouts. The gym only has die hard rats in it, everyone is focused, and i put in my biggest volume of exercises for 90 minutes. I believe this workout I have been using and growing is making me stronger, and while the scale isn't showing it, I still feel my belly is shrinking. Probably need to break out the tape for that next week.
I do all of my workouts in a fasted state and can feel it from this morning's, as i am a little shaky but luckily will be eating leftover pizza in about 15 minutes! I only lift twice a week, one mid week and one on the weekend. The rest of the time is either stair master, bike, or elliptical. Probably need to throw a day off into this week as well.
Today's workout, with a good amount of weight, for me:
Superset: 3x10 reps of pull ups+squats (@275)
15 reps of back extensions
Superset 3x10reps of bench press (@155)+hip ups
15x swiss ball glute bridges
3x8 reps dead lifts (@275)
15x swiss ball planks with circles
2x10 reps overhead squats (@115)
2x10 bent over rows (@95)
2x10 standing db flies (@35 each)
3x10 hang clean press (@95)
15 weighted incline sit ups
10 dips
10 hanging leg lifts
Been going up in weight at a reasonable pace, in 5 or 10 pound increments, so that is good. After a while i may switch to lighter weight, more volume, more balance exercises, but for now, i like this routine. i add a move or two each sunday.
다이어트 캘린더 보기, 2020년 08월 16일:
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1944 kcal
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지방: 66.99g | 단백질: 87.05g | 탄수화물: 126.93g.
아침 식사: Coffee (Brewed From Grounds). 점심 식사: Dewey's Pizza Dewey's Small Pizza Slice (Average Calories), Trader Joe's Old Fashioned Blister Peanuts. 저녁 식사: MadtTree Brewery Ramble On IPA Beer, Founders All Day IPA, Greek Grilled Chicken Breast w Veggies. 간식/기타: Bove's Meatballs, Sweet Cherries, Parks Pork Cracklins, Roasted Salted Cashew Nuts. 더보기
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Thanks Bill. Yeah equipment is pretty popular with people not going to gyms. Hope you find one that works for you. Keep on rolling yourself!
2020년 08월 16일 작성이: br_e_co
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Great job, BR! 🙌🏻 That sounds very intense and I’m so glad it’s working for you. My husband likes to run in a fasting state because he says any type of food makes him feel heavier.
2020년 08월 16일 작성이: newnamewhodis
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Thanks NN. Yeah besides feeling fat if I were to eat I feel like I using more of the stored energy(aka my fat gut) both during and after workouts. We will see if it pays off for me. My weight loss is slow. I’m only banking on 1 pound a month loss. Crazy.
2020년 08월 16일 작성이: br_e_co
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Oh I see! Are you doing CICO? You don’t have much left to reach your goal though, right? Since you’re working out so hard, you’re probably bulking up on muscle mass, which is a great thing! 💪🏻 But the extra muscle will hinder lbs lost on the scale is what I’m realizing. I’m losing real slow too because I’ve lost the bulk of it already and have been sort of plateauing on the last 10 lbs until recently. I’m 2-3 lbs away at this point, and will probably reach my goal in a few months. LOL.. Anyway, it’s great to keep experimenting until you find what your body best responds to. Keep up the amazing work!
2020년 08월 16일 작성이: newnamewhodis
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Oh yeah CICO and IF to control the CICO. I hear you on this whole slows when you get nearer to your goal but I’ve been 20 pounds lighter than now. It’s just a mystery what worked then and what doesn’t work now. I have chosen to go w 1 pound a month so I don’t get disappointed ☹️ 😂
2020년 08월 16일 작성이: br_e_co
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That's an amazing list of exercises, breco! Wow! ⭐
2020년 08월 16일 작성이: lonniehuffman
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Thanks Lonnie. I do love working out.
2020년 08월 16일 작성이: br_e_co
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Thanks for posting the workouts❣️
2020년 08월 16일 작성이: moopie321
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2020년 08월 16일 작성이: br_e_co
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100% agree Petra. Throw in a nap in the afternoon as well. :)
2020년 08월 17일 작성이: br_e_co
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2020년 08월 17일 작성이: mountainman2
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2x10 OH squats @115 !!! Wow. Excellent flexibility and mobility..
2020년 08월 17일 작성이: Tassos67
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Everybody must know that most gyms (in California anyways) are closed due to high potential for contracting COVID-19
2020년 08월 17일 작성이: lisa_binkley
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Well, as far as beast mode, MM, i feel pretty good for an old guy, but don't know if it quite reaches "beast level". :) and tassos, thanks, i never really thought it showed flexibility and mobility, but i think you are right, to hold that weight over head and squat. and in Ohio, where i am at, Lisa, gyms are open. ours, in particular, is very rigorous in its covid protocol and exceptionally clean. i feel fairly safe there, considering, and everyone appears to be doing their best to wipe down, mask up, and keep their distance. plus they exchange the air 12 times an hour, which i thought was pretty good.
2020년 08월 17일 작성이: br_e_co
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I'm happy you are doing so well and progressing beautifully! Your commitment is so fantastic. Get your tape out! Oh, and your camera!
2020년 08월 28일 작성이: melissatwa
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