Sunday February 3, 2013

Did my regular core workout, 22 minutes of stretching and calisthenics, then I took my twenty-pound dumbbells and did three arm, shoulder and leg super-sets of ten reps each.

Arm, Shoulder and Leg Super-Sets

1. You start out doing ten standard curls,
2. after the last curl you move right into ten military presses,
3. on the last press you keep your arms extended and do ten French curls,
4. after the French curls you do ten straight leg dead-lifts, keeping the weights close to your legs to work your hamstrings,
5. you then finish off with ten squats. Rest a minute or two between sets.

Like in my Door Gym workout I vary the position of my palms to work my muscles from different angles, palms forward, backward and neutral for the curls, neutral and forward for the French curls, for the military Presses I do palms facing forward and Arnold presses.

For Arnold presses, named for Arnold Schwarzenegger, you twist the dumbbells ninety degrees as you lift.

I thought I messed up eating yesterday but actually lost a pound. Probably should not have pushed my luck.

1. 8:30 am I ate two packets of Instant Oatmeal, one Original and one Apple and Cinnamon.
2. 1:00 pm I ate a fried pork steak and half a cup of mashed potatoes.
3. 6:00 pm I ate two chorizo pockets made out of Pillsbury Grands, a cup and a half of macaroni and cheese and half a tomato.
4. 7:00 pm I ate a Sloppy Joe pocket also made out of Pillsbury Grands.

Tomorrow I start going all out, everything is set for a two-week push to finish building six-pack abs in four-weeks. No more moments of weakness at or between meals, just six days a week of moderate exercise and seven days a week of sensible eating.

My weight was 177 pounds, eight down, seven to go!

Getting My Six Pack Back,

Michael Cole

Tomorrow Build Six Pack Abs In Four Weeks – Take Two – Day Fifteen

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