My Isabody Challenge Day Fifty-Four
Monday August 29, 2016
I got up and took my shot of Ionix Supreme. I did my stretching and Ab Wheel then hit the weights.
Now that I’m close to my peak strength I need to change up my work-outs a bit. I have been doing Upper and Lower body work-outs on the same day, Monday, Wednesday and Friday. It was good for getting my core conditioning back, not so much for making gains.
As of today I go back to alternating Upper Body and Lower Body work-outs, first up Upper Body.
Chest
- 10 Bench Presses at 190 lbs, rest 30 seconds.
- 8 Bench Presses at 210 lbs, rest 30 seconds.
- 6 Bench Presses at 230 lbs, rest 30 seconds.
- 12 Bench Presses at 210 lbs, 12 flies at 210 lbs, rest two minutes.
Shoulders
- 10 Military Presses at 120 lbs, rest 30 seconds.
- 8 Military Presses at 140 lbs, rest 30 seconds.
- 6 Military Presses at 160 lbs, rest 30 seconds.
- 12 Military Presses at 140 lbs, 8 Front Raises at 19 lbs. Rest two minutes.
Back
- 10 Lat Pull Downs at 190 lbs, rest 30 seconds.
- 8 Lat Pull Downs at 210 lbs, rest 30 seconds.
- 6 Lat Pull Downs at 230 lbs, rest 30 seconds.
- 12 Lat Pull Downs at 210 lbs, 12 Reverse Lat Pull Downs at 210 lbs, rest two minutes.
Triceps
- 10 Push Downs at 110 lbs, rest 30 seconds.
- 8 Push Downs at 130 lbs, rest 30 seconds.
- 6 Push Downs at 150 lbs, rest 30 seconds.
- 12 Push Downs at 130 lbs, 12 French Curls at 38.5 lbs, rest two minutes.
Biceps
- 10 Curls at 110 lbs, rest 30 seconds.
- 8 Curls at 130 lbs, rest 30 seconds.
- 6 Curls at 150, rest 30 seconds.
- 12 Curls at 130 lbs, 8 Reverse Curls at 130 lbs, rest two minutes.
Meals
- Breakfast – Strawberry Cream Isalean Shake.
- Lunch – Chocolate Cream Isalean Shake
- Mid-Afternoon – 1 Isadelight Dark Chocolate With Mint Flavor Isadelight.
- Dinner – Pork fajita burrito, kind of heavy on the vegetables.
Michael Cole