My IBC Day Six
Tuesday July 12, 2016
I got back with the program today, got up on time, well mostly on time. Took my dose of Ionix Supreme, stretched and hit the resistance machine for a full body workout.
Chest
- 10 Bench Presses at 140 lbs, rest 30 seconds.
- 8 Bench Presses at 160 lbs, rest 30 seconds.
- 6 Bench Presses at 180 lbs, rest 30 seconds.
- 12 Bench Presses ate 160 lbs, 12 flies at 160 lbs, rest two minutes.
Shoulders
- 10 Military Presses at 80 lbs, rest 30 seconds.
- 8 Military Presses at 100 lbs, rest 30 seconds.
- 6 Military Presses at 120 lbs, rest 30 seconds.
- 12 Military Presses at 100 lbs, 12 Front Raises at 14 lbs. Rest two minutes.
Back
- 10 Reverse Lat Pull Downs at 140 lbs, rest 30 seconds.
- 8 Reverse Lat Pull Downs at 160 lbs, rest 30 seconds.
- 6 Reverse Lat Pull Downs at 180 lbs, rest 30 seconds.
- 12 Reverse Lat Pull Downs at 160 lbs, 12 Lat Pull Downs at 160 lbs, rest two minutes.
Triceps
- 10 Push Downs at 80 lbs, rest 30 seconds.
- 8 Push Downs at 100 lbs, rest 30 seconds.
- 6 Push Downs at 120 lbs, rest 30 seconds.
- 12 Push Downs at 100 lbs, 12 French Curls at 35 lbs, rest two minutes.
Biceps
- 10 Curls at 80 lbs, rest 30 seconds.
- 8 Curls at 100 lbs, rest 30 seconds.
- 6 Curls at 120, rest 30 seconds.
- 12 Curls at 100 lbs, 12 Reverse Curls at 100 lbs, rest two minutes.
Quadriceps
- 10 Leg Extensions at 120 lbs, rest 30 seconds.
- 8 Leg Extensions at 140 lbs, rest 30 seconds.
- 6 Leg Extensions at 160 lbs, rest 30 seconds.
- 12 Leg Extensions at 140 lbs. Rest two minutes.
Hamstrings
- 10 Leg Curls at 60 lbs, rest 30 seconds.
- 8 Leg Curls at 70 lbs, rest 30 seconds.
- 6 Leg Curls at 80 lbs, rest 30 seconds.
- 12 Leg Curls at 70 Lbs, Done!
This is the other workout I do to help keep muscle memory from setting in.
Meals
- Breakfast – Dutch Chocolate Isalean Shake.
- Mid-Morning – 1 oz. Beef Stick and Cheese pack.
- Lunch – 1 Chocolate Cream Crisp Isalean Bar.
- Mid-Afternoon – 1 Sea Salt and Caramel Isadelight Chocolate.
- Dinner – Two boneless, skinless chicken thighs, three-quarters cup of mac and cheese with bacon bits and a cup of mixed vegetables.
Today marks a week and I’ve dropped ten pounds already and so far I’ve only been using part of the system. I go full on next week.
Until Tomorrow,
Michael Cole