Weigh in day today!
Down .5 lbs!!!
Well, OK not my best week....but I have seen a huge change in my body composition and my muscle development. I am chalking this week up to a plateau. I have done everything right from a nutritional standpoint. Given that I'm very happy with myself. On the whole everyone on our "Biggest loser" team had a marginal week. Each member was either even or down a small amount.
We had one of our harder workouts today. Many people have asked what do you do...well here's what we did today!
Warm up:
on the airdyne bikes doing 20/40 sprints (sprint hard for 20 seconds, easy for 40 seconds) for 10 minutes.
Circuit #1: (Each activity is done for 90 seconds) Run through it 4 times.
1. elbow plank
2. sprints on an elliptical
3. punching bag squats (constantly punching a heavy bag while doing squats, very hard after a while!)
4. beat up a Basa system (it's a mixed martial arts training bag that has a head, chest and hands...nice to just wail on!)
Break - 1 minute
Circuit #2: (each activity is done for 90 seconds) Run through it 4 times.
1. Mountain climbers
2. skipping rope
3. seated rows on weight machine
4. seated pushing on weight machine
Break - 1 minute
Circuit #3: Same as circuit #1 - each activity for 60 seconds
Break - 1 minute
Circuit #4: Same as circuit #2 - each activity for 60 seconds
Break 1 minute
Team "game" #1 - Laying on your back on a mat with a 35 lb plate on your chest:
"bench press" 40 times - get up,
bent row same plate 40 times - lay down on back,
"bench press" plate 40 times again - get up,
bent row same plate 40 times....DONE!
1 minute break
Team "game" #2 - Circle push up/planks....this is a killer!
1. lay in a circle so that your heads are in the middle of circle - up into a plank.
2. while everyone's in the plank position first person does one push up.
3. first person tags person to the right....he does a push up and tags the person to the right.
4. continue around the circle until the tag gets back to the first person who started...they do 2 push ups.
5. continue until you hit 10 push ups.
6. once everyone has done 10 pushups...you count back down to 0
7. when you are not doing push ups you are trying to hold your plank. (FYI - it's impossible...to hold a plank that long...for us anyways!!!!)
(you've just done - 100 push ups!)
1 minute break
THEN....
We did circuits #1 & 2 once more for 30 seconds each activity with no breaks...just 4 minutes of hard core work.
All this while wearing a hoodie!!!
Total workout time 1hour 45 minutes.
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