monday

monday metcon weights:

Leg/Chest/Back/Run:

4x10, no rest
Smith Squats (110)
Chest Press (60)
Lat Pull (90)

1 minute run 7.5 mph

4x10, no rest
leg press (135)
incline bench (65)
bentover flyes (12.5)

1 minute run 7.5 mph

4x10 no rest
stiff legged dead lift (2x35)
db chest press (2x30)
bentover row (2x22.5)

1 minute run 8.0 mph

3x10 no rest
front squat thrusters (45 lbs)

3x10 no rest
zercher squats (45lbs)

1 minute run 8.0 mph

7/22 Legs

Another tough legs today. Today was heavy weights followed immediately by plyometrics. total sweat fest.

2 supersets:

1x10 Smith machine split squats (each leg) (40 added)

10 jump squats

2 supersets:

1x10 barbell squats

2 supersets:

1x20 walking lunges (ez bar with 30 pounds)

10 burpees

2 supersets

1 leg press (90 pounds)

10 mountain climbers

then the grand finale was one set no rest of each of all of these. followed by 3 mins of planks.

whew!

Monday 7/13

3 circuits of superset legs/ plyometrics  

10 plie squats

10 jump lunges each leg

10 alternating lunges

10 thrusters

10 bulgarians each leg

10 jump squats

10 dumbbell squats

1 min jump rope

10 step ups

1 min butt kicker run

We did 1 min in between each superset. Wow, this was intense and sweaty!

I've got a weigh in this friday and I'm trying to get really clean on my diet this week. I've been eating too much bread and I had a couple cheat nights with wine last week. Time to get clean! I've got 6 more weeks in this session of fit club, and I really want to kick off at least 6 more pounds this session. I can do it! I feel awesome overall, but I'm anxious to really make some changes to my midsection. I want a flat stomach once and for all!

7/6 weights

Legs today. Ouch!

Leg Press

1x15 warm up no weights

2x10  135, 180

2x8 180, 270

1x15  135

Stiff legged dead lifts

1x15 warm up, bar

2x10 (65, 65)

2x8 (85, 95)

1x15 (65)

Smith machine calf raises

3x15 (125)