This is first really lifting day. I will eventually morph it into the Lambada program soon; at any rate, I remain on the path.
Workout: Day 6 (M25/Upper Body II) – 60 mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 3@12 reps,1->fail: 50,50,50
Flat flyes: 3@12 reps,1->fail: 25,25,25
Shoulder
Punch: 3@ 12reps, 1->fail:15,15,15
Shrugs: 3@ 12reps, 1->fail: 50,50,50
Triceps
Lying Press: 2@12 reps,1->fail: 25,25,25 (left 6 weak)
Tri Press down : 2@12 reps,1->fail: 100,120,120
Bench Dips: 3@12 reps,1->fail:20,20,20
Cardio:
Elliptical: 30
Distance: 1.7miles
Calories: 748
Tracker
Total Distance: 25.75 miles (Goal 250/225.95 remain) *
Total Calories: 3928 (Goal 50,000/4,6072 remain) *
Total Pushups: 335 (Goal 10,000 / 9,665)
Additional:
Weight: 177.6
Body Fat: xx% (Excellent 17.5-20.5%) – use chart to figure out.
Circumference value has to be <20 inches.
Good livin’…keep movin’!
-R-