Monday, July 23, 2007

POA

So, like my sugar challenge, I need a little public accountability. I'm posting a workout challenge for myself. This may be totally boring to anyone but myself, but at least I'm interested. :) This week my goal is to get to the gym M-F 100%. (I did mon. already) I'll be lifting heavier (lower reps this week) and running more intervals. All weight sets will be 3x10 with 80% max weight. I need to loose these last 5 lbs!! Ahhhh! OK, so here it is:

Monday
-Back:
Pull-Ups 3 x 10
Rows 3 x 10
Lat Pull-downs 3 x 10
Seated Flys 3 x 10
Reverse fly machine 3 x 10
-Eliptical 30 mins.
-Abs 5 exercises

Tuesday
-Intervals 20 mins 4s & 8s
-Shoulders
Front raises
Lateral flys
Reverse flys
Abs 5 exercises

Wednesday
-Quads
Squats
Lunges
Leg extension
Sissy squats
Pop jumps
Step ups
Incline squats
-Eliptical 30 min
-Abs 5 exercises

Thursday
-Intervals 20 mins
-Biceps/Triceps
Dips
Pull-ups
Preacher curls
Beer cans
Arnolds
Tri overheads
Tri kickbacks
-Abs 5 exercises

Friday
-Booty/Hams
reverse deadlifts
ham curls
glute cables
step-ups
-eliptical 30 mins
-Abs 5 exercises

3 comments:

Dottie said...

Go Nick! You can do it! One day down, 4 to go!

caseyann said...

5 pounds left to loose. that is awesome!!! i still have 10. I'm all about getting on track again. I planned on it today but it was the first day back to school and ended up going grocery shopping instead. I will get to the gym tomorrow. i wil! i will! anyways go nichole!

Heather said...

I just wanted to let you know that I think you look great.