Friday 21 October: Day 65

Wow the intensity of the training is getting intense! I must say the time it takes to get through my program is a bit hectic… I hate being in the gym for more than a hour and a half! This program is something else but never the less amazing! I’m starting to see the results!

I don’t regret going on this 12 week live fit training program and will definitely do it over once my USN challenge is completed. I will stay longer in Phase 2 to make sure to gain as much muscle as possible before the cutting phase. I had to start with my cutting/toning phase yesterday otherwise I won’t get the results needed to win this challenge😉 all jokes!

So how was your day? As said previously I had a golf day today where we did some marketing for our company, serving the most delicious pancakes/wraps filled with chicken/bacon/salami,spinach, feta etc.mmmm looked delicious not even to mention the dessert and the juice and grenadine and extra light ice cold white wine… Won’t think this was all done on a golf course but believe it or not we did it. The response was really amazing and we made the impression we wanted to! Can’t really see on the pic for there was another table etc.but see our hole!

20111021-212016.jpg

You must have a wonderful, clean eating weekend!

30minutes before breakfast: 3 Phedra Cut Ultra XT

Breakfast:
Half cup cooked oats with 8 raw Almonds
2 CLA 1000
1 Cup Decaf Coffee

Mid morning Snack:
1 Serving 100% Whey Protein
Apple

30 minutes before lunch:
3x Phedra Ultra XT

Lunch:
1 Slice Rye bread with fat free cottage cheese and cucumber
Small piece of chicken wrap

Late afternoon:
Green Apple
1 Serving 100% Whey Protein (before gym)

Before Dinner: 3 Phedra Cut SF

Dinner:
Mixed Veggies – Steam it
3 x Skinless Drumsticks steamed +-150g
Cucumber wheels

After Dinner – 2 CLA 1000′s

Training: Afternoon Session:
Gym: 16:26 pm
Calories: 298 kcal
Calculated fat: 39%
Duration: 1 hour 33 min
Average heart: 121 Maximum: 160
Fat burn and fitness improving

THE WORKOUT I DID TODAY

Superset:
Wide-Grip Lat Pulldown
3 sets of 15 reps – 22.5 kg

Underhand Cable Pulldowns
3 sets of 15 reps – 22.5kg

Working Set + Active Rest:
One-Arm Dumbbell Row
3 sets of 15 reps, per arm – 7kg

Exercise Ball Pull-In
3 sets of 15 reps did 20 reps last two

Working Set + Active Rest:
Seated Cable Rows
3 sets of 15 reps – 30kg

Jackknife Sit-Up (on a bench)
3 sets of 15 reps

Working Set + Active Rest:
Bent Over Barbell Row
3 sets of 15 reps – 15kg

Mountain Climbers
3 sets of 20 reps

Superset:
Dumbbell Alternate Bicep Curl
3 sets of 20 reps – 5kg

Bench Dips
3 sets of 15 reps

Superset:
Preacher Curl
4 sets of 12 reps – 7kg

Pushups (Close and Wide Hand Positions)
3 sets of 15 reps

Working Set + Active Rest:
Triceps Pushdown – Rope Attachment
3 sets of 12 reps – 20kg

Mountain Climbers
3 sets of 15 reps each side

Posted on October 21, 2011, in Daily Post and tagged , , , , . Bookmark the permalink. Leave a comment.

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