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Today’s Workout

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219.4 pounds – +0.2
Note:  I erroneously indicated that I went from about 222 to 200 then back up to 219.  I’ve updated this to the correct weights of 222 to 220 to 219 — much more reasonable!


Lemme know what you think – I’m going to share my workouts with you.  If you’d rather have my mindless banter, I’m happy to go back to just that — trying to mix it up a bit tho!

  • 1.5 mile run – 16:06
  • Assessments (for the personal training that I’m doing — hopefully I’ll get better at these as the 6-week session moves along).
    • Sit & reach (best of 3):  38 cm with shoes on
    • Assisted pull up (50% of body weight):  11 @ 108#
    • Push-up (military style, chest to small medicine ball):  5
    • Plank:  1:07
    • Less press at body weight:  9 @ 220#

Do 3 sets of Each – 2 exercises at a time (ie, 1 floor wiper, 1 bent over row, 1 floor wiper, 1 bent over row, 1 floor wiper, 1 bent over row, then move to cable chest fly & cable rear delt fly)
Muscle
Exercise
Reps
Weight
Notes
Chest &
Core
Floor Wipers
12 each
50
Lay on floor, hold bar isometrically, drop legs to center, bring up to each hand
Back
Bent Over Row with Barbell
12
30
Spine straight, legs bent.  Back should be almost parallel to floor.
Chest
Cable Chest Fly
12
12.5
Back /
Rear Delts
Cable Rear Delt Fly
12
7.5
Shoulders
DB Shoulder Press
Balance on 1 leg
12
12
Standing – engage abdominal muscles to prevent lower back from arching.
2 DB @ 12# each
Triceps
Skull Crusher with Cable Rope
12
20
Use stability ball as bench. 


Whaddya think?
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About TresLaLa

I'm really just a thin girl with a lot of extra padding...

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