Today's Plan

So today is a day unsupervised training. Here's the plan, taking into account I will not try to do as much weight as I do when my trainer is with me.

I have one more session with Jimmy on Thursday, then he is gone. *sniff* He promised to write down a couple of routines I can follow until I am training regularly with Freddy or Brandon.

Cardio Warm-up -
Treadmill 10 mins.
Lat Pull-down - 3 sets of 12 @ 70lbs.
1 Legged Single Lat Cable Row - 3 sets of 12 @ 40 lbs.
Prisoner Squats - 3 sets of 12
Leg Press- 3 sets of 12 @ 540 lbs.
Walking Lunges - 3 sets of 24
barbell Chest Press - 3 sets of 12 @ 75 lbs.
Dumbbell Chest Press - 3 sets of 12 with 17.5 weights
Hanging Knee Raises - 3 sets of 12
Ball Crunches - 3 sets of 12
Plank - 3 times @ 45 - 60 Seconds (to failure)
Spin Class OR Running Intervals
-- Depends on energy level

I heard a great quote -- it's not like I didn't know this, but it's easy to remember when I feel tempted by something...

"The moment you eat sugar, you are no longer burning fat."


  1. You do sooooooooo well with your protein levels. That's awesome!

    I am in awe of your willingness to work out. You inspire me.

  2. Anonymous2:20 AM

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