Squat:
Warm Up
45 x 5
45 x 5
75 x 3
75 x 2
Work Sets
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5
Overhead Press:
Warm Up
45 x 5
45 x 5
65 x 3
65 x 2
Work Sets
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
Deadlift:
Warm Up
95 x 5
95 x 5
135 x 3
135 x 2
Work Set
160 x 5
36 Minutes
This has been the best Monday morning in two months! We got to the gym at 5:10am and knocked out a great workout together. It is a 3 day work week and a upcoming 4 day weekend. Ellen has gone from barely able to do a body weight squat to doing weighted front squats in just two weeks. It is reminding me of our first BFL challenge together almost 3 years ago.
Nutrition was spot on last week minus our lunch yesterday. No cardio workouts at all but I plan to launch a full scale attack after "Turkey Day" weekend. One month from my 3 year BFL anniversary 3 pounds heavier and 2% lower body fat and light years more educated.
This has been the best Monday morning in two months! We got to the gym at 5:10am and knocked out a great workout together. It is a 3 day work week and a upcoming 4 day weekend. Ellen has gone from barely able to do a body weight squat to doing weighted front squats in just two weeks. It is reminding me of our first BFL challenge together almost 3 years ago.
Nutrition was spot on last week minus our lunch yesterday. No cardio workouts at all but I plan to launch a full scale attack after "Turkey Day" weekend. One month from my 3 year BFL anniversary 3 pounds heavier and 2% lower body fat and light years more educated.
I bought Ellen some weight lifting gloves for her birthday. She is now on her 4th week lifting with me. The first two weeks she did it twice and last week she joined me all three times. I am SUPER proud of her. Breaking her wrist in January really took the wind out of her sail for a while. Now we are recapturing the energy of 11 months ago and I LOVE IT! She is really pushing her limits on weights and setting "next time" goals. Once we lock in the eating and add in cardio she will be an unstoppable force.
YAY MONDAY! YAY LIFE!
(This message was brought to you by coffee and half a Monster energy)
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