MFA
On Wed., instead of trading upper body/lower body days as I had been doing, I started super setting, or circuit training, or whatever it’s called. I call it PAIN. In 35 minutes I did the following:
pecs: M 50 lb. 2/12
traps: M 50 lb. 2/10
upper back: C 50 lb. 2/12
biceps: D 15 2/12 doubles
triceps: D 10 lb. 2/12 singles
abs: M 110 lb. 2/20
inner thigh: M 70 lb. 2/15
outer thigh: M 90 lbs. 2/15
quads: P 90 lb. (per) 2/12
calves: P 90 lb. (per) 2/12
glutes: one-leg squats at bar 2/10 (each leg)
obliques: roman chair ‘crunch’ holding 10 lb. weight 2/12 (each side)
(M: Magnum machine; C: cable; D: dumbells; P: press; K: Keiser machine)
MY LEGS STILL HURT. (but weight was 267.5!)
So, today, I focused more on upper body, tried a new (better!) ab abuser.
pecs: M 50 lb. 2/12
delts: C 20 lb. 2/10 standing
traps: M 50 lb. 2/10
upper back: C 50 lb. 2/12
biceps: D 15 2/12 doubles
triceps: D 10 lb. 2/12 singles
abs: something the trainer I asked for help called the bi-angular machine. it worked more like an accordion crunch, but no leg action like the nautilus so it really targeted the upper abs ONLY. 25 2/12. I should have done crunches and worked more on lower abs, but ran out of time.
glutes: one-leg squats at bar 2/10 (each leg)
obliques: roman chair ‘crunch’ holding 10 lb. weight 2/12 (each side)
(M: Magnum machine; C: cable; D: dumbells; P: press; K: Keiser machine)