W-E...N-D-E...S....DAY!!!
Food:
3 Sweet and Salty Bars
1 Fruit Source Bar
1 Apple Juice
1 Fresca
1 Coke Zero
1 Tuna Wrap with Celery
10 Pieces of Celery (Snack)
2 Handfuls of Trail Mix
1 Cod Fillet w/ Salad (Low Fat Dressing)
Exercise:
25 Minutes on the Treadmill - Approx. 3.5 Km
15 Minutes on the Treadmill - Cool Down - Approx 2Km
Weights Day (3 Sets of)
Bicep Curls
Tricep Kickbacks
Upright Row
Bench Press
Shoulder Press
Butterfly Press
Front Raises
Usual Med Ball:
Sit Ups
Torso Twists
That is about all I think.
3 Sweet and Salty Bars
1 Fruit Source Bar
1 Apple Juice
1 Fresca
1 Coke Zero
1 Tuna Wrap with Celery
10 Pieces of Celery (Snack)
2 Handfuls of Trail Mix
1 Cod Fillet w/ Salad (Low Fat Dressing)
Exercise:
25 Minutes on the Treadmill - Approx. 3.5 Km
15 Minutes on the Treadmill - Cool Down - Approx 2Km
Weights Day (3 Sets of)
Bicep Curls
Tricep Kickbacks
Upright Row
Bench Press
Shoulder Press
Butterfly Press
Front Raises
Usual Med Ball:
Sit Ups
Torso Twists
That is about all I think.
posted by Duncan McAllister at 9:14 a.m.
2 Comments:
Way to go. Have you up'd your weights yet (or do the weights you started with feel lighter now?). A trick: use the "10% Rule" for increasing exercise each week ... increase one aspect of your training by 10% each week. Only change one thing though (ie. duration, speed, incline, weight, reps, etc). ie. if you ran 40 min at 10 km/hour at 0% incline you can increase the next week to one of the following:
44 min, 10km/hr, 0%
40 min, 11km/hr, 0% or
40 min, 10km/hr, 0.1% incline (although, I think the treadmills only go up by 1% right? 1% is probably ok).
Use the same idea fo weights too. Keep it up!
I have been trying to increase the weight each week and I think I am trying to up the speed each week, but that might just be unintentional.
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