Day 2
Back and Shoulders day. (Done alternating, one back, one shoulder exercise, as a pull/push system).
I was feeling a bit muscle tired in the upper body today from the swimming yesterday, so I figured this would be a good workout to loosen that up. As I’m not trying to add maximum muscle bulk, but am attempting to burn fat with the weight lifting, I reduce the time between sets to about 60 - 90 seconds. Which helps get the heart rate up and get a good sweat going. Since it’s still early in the exercise stage, I’m not going very heavy or going ballistic. I’ll up the intensity as my body gets accustomed to the workload.
BACK
Lat pulldowns
warmup 2 x 25 reps x 10kgs.
2 x 15 reps x 20kgs/25kgs.
2 x 12 reps x 30kgs/35kgs.
High Row
1 x 15 reps x 15kgs.
1 x 15 reps x 20kgs.
1 x 15 reps x 25kgs.
1 x 8 reps x 30kgs.
SHOULDERS
Front Dumbell Shoulder Press. (kgs each arm)
warmup 2 x 15 reps x 6kgs.
1 x 15 reps x 9kgs
2 x 12 x 10kgs
1 x 6 x 14kgs.
BACK
Seated row (+ shoulder shrugs)
warmup 2 x 20 reps x 15kgs.
1 x 15 reps x 25kgs (+ 12 reps x 10kgs each arm)
1 x 15 reps x 30kgs (+ 12 reps x 10kgs each arm)
1 x 12 reps x 35kgs (+ 12 reps x 10kgs each arm)
1 x 12 reps x 40kgs (+ 12 reps x 10kgs each arm)
SHOULDERS
Side lateral raise dumbell raise
1 x 15 reps x 6kgs
1 x 12 reps x 7kgs.
1 x 12 reps x 8kgs.
1 x 10 reps x 9kgs.
1 x 8 reps x 10kgs.
BACK
Deadlifts
2 x 15 reps x 5kgs (per side of bar)
2 x 12 reps x 7.5kgs (ps)
Should have done a back shoulder exercise to hit the rear deltoids, but I was feeling fatigued, and so thought I would leave it there. Swimming tomorrow so they will get another workout with that. But the idea is not to push it to the limit just yet.
Came home and had for dinner of good sized peice of salmon fillet with spinach and brocolli and pine nuts. Very tastey dish this. At some point in next 6 weeks I’ll start with basic supplements of protein powder and a multivitamin, as these are recommended for people who exercise daily.
Andy.