Better Late Than Never...back at the Sugar Shack

[RobB]

MONDAY: Week#4 Day #1 TT Gain Muscle and Lose Fat-Nov 2007 Program
Aug 20.

WARMUP:
A) T Squat - 12
B) Downward Dog pushup - 6
C) Stickup - 10
D) Sumo Squat - 12
E) Cross Crawl - 10/side
F) 1 Leg RDL - 10/side
G) Close Grip pushup -10........ ALL X 2

SPECIFIC WARMUP:
1A) DB Chest Press 35# X 9 X 2
1B) DB Squat 35# X 9 X 2

WORKOUT A: Reccomended reps in ( ).
1A) DB Chest Press (6)... 50# DB's ..12,12,11
1B) DB Squat (12)...65#DB's#...13,13,12

2A) DB Incline Press (8)...45# DB's...14,13,13
2B) DB Row (8)...60# DB...8,9,9

3A) Pushups (20)...20,22
3B) Underhand Inverted Rows (15)... 15,17 (Only 2 sets for 3A & 3B)
Added a few reps here and there.

INTERVAL WORKOUT (8) : "B". Bike- 20 sec's hard / 40 sec's rest,

6 minute warmup @ L16
(8) Intervals at L25 (Max resistance) / Active rest @ L16
6 minute cooldown @ L16

TOTAL: 20:00 mins / 3.85 mi / 176 cal's.

[concetta27]

Hope your head is clearing Rob. Concetta

[RobB]

Originally Posted by concetta27

Hope your head is clearing Rob. Concetta

Much better than it was, but I put the handkerchief to good use this morning!!!!!!!!! The Saturday and Sunday did me good, though!

[Jollybeggar]

Glad you're feeling better. Hope your weekend in IA was as beautiful as Nashville's.

[RobB]

Hey, Great results John...........Craig should be putting up a page for that>>?? Rob

[RobB]

TUESDAY: Week#4 Day #2 TT Gain Muscle & Lose Fat- Treadmill Intervals.
Aug 21.

Walked to the gym and back. 70 mins.

Warmup 5 min @ 4.0mph....Everything at 3.0% grade.
(12) Intervals at 8.5 / 45 sec's, with 45 sec's active rest @3.2
5 min cooldown min 29-34 @ 4.0 mph

TOTAL: 34:00 mins / 2.94 mi / (Machine read out @ 92 cals LOL) I think the rest is pretty close though.

[Jollybeggar]

Thanks Rob. Hope you did great as well.

[RobB]

Originally Posted by Jollybeggar

Thanks Rob. Hope you did great as well.

Not as good as you..........put I keep a keep'in on!!!!!!!!!!!!!!!!

[kerry]

Hey Rob:

When does your contest end? Your workouts look good, as always...

[RobB]

Originally Posted by kerry

Hey Rob:

When does your contest end? Your workouts look good, as always...

Thanks kerry. Basically done now, if I get some pics taken.......