Rest or stretch X..... Ha! i went to the gym today and still have people commenting on my toned body! Done Ab ripper X from memory and destroyed some more body parts. Rest Days are not for me, i only got the gym for extra workouts
all were 3 sets and all done 8-10 reps
-Supanation Concentration curls
-Crouching Cohen curls
-Deep Swimmer press
-two arm triceps kickbacks
-in and out bicep curls
-Straight arm pours
-over head triceps extensions
3 set one more than 20 reps
-2 angle shoulder fly's
-45lbls weighted Step back lunges
-Standard push ups
-wide push ups
-Military push ups
-declined push ups
-declined wide push ups
-declined diamond push ups
-diamond push ups
-Chair dips "leg raised 5 reps each"
-15lbls weight arm circles
-45lbls squats to tippy toes XD
-Plank and thatarunga plank with weights "on back"
-3 parts touch the sky
-Heels to the heavens
-in and outs
-Side plank with weights
-Declined weighted crunches 25lbls
-Declined weighted 20lbls Macein Twist
i think there's more but i forgot :D.
Daily nutrition and daily grade
Fat - 9.6% (14 grams)
Protein - 27.2% (87 grams) "that weird it should of been higher"
Carbohydrates - 53.6% (171 grams)"mmm fruits and veggies!!"
Alcohol - 0.0%
Other - 9.7%
Total Calories Consumed 1,279
Daily Grade A