Diary [2019-05-15]
Routine:Aimed toward full body workout within an ±hour duration.
Cardio routine at start:
- Run on Treadmill at 10 speed /10 incline for 400 meters. Usually at 200 meters switch the slower speed eg 4/5 walk. Last 100 meters run again at 10 speed.
starting with the bottom up.
Legs:
- Leg extensions (10 x 3)
- first set at half my max weight, second set at max weight, third set at half my max weight.
- if can, pull muscles tight at full extension.
- Hamstrings (10 x 3)
- Calves (10 x 5)
Mid body:
- Ab crunches (10 x 3)
- Back extensions (10 x 3)
- Side Bend exercise (10 x 3)
Upper Body (chest and back area):
- Machine or cable Chest flyers (10 x 3)
- Bench press (10 x 3)
- Reverse flyer with Machine (10 x 3)
- Machine row (10 x 3)
Cupcakes just for show:
- cable pull down for Tricepts (10 x 3)
- cable pull up for Bcept Curls (10 x 3)
Cardio routine at end:
- Punching Bag routine
- 10 x double taps(only) {each side}
- 10 x power punch(L) + power punch(R) {each side}
- 10 x double taps + power punch {each side}
- 10 x power punch(L) + power punch(R) + Hook(L) {each side}
- rest 10 breathers
- do 2 more times.
