Monday, Tuesday, Thursday, Friday, Saturday
(Morning)
15 minutes on bike (about 8km...or 5-6miles...130 calories)
>Torso Exercise<
Criss-Cross Crunches (legs in air) x 30
Lying Leg Lifts x 30
Hold legs 6 inches above ground while lying - 75 seconds
100 crunches
(Afternoon-Evening)
Leg Extensions (Quads)@ 50lbs per leg x 10
Leg Extensions (Quads)@ 30lbs per leg x 10
Leg Extensions (Quads)@ 10lbs per leg x 10
Leg Curls (Hamstring) @ 40lbs per leg x 10
Leg Curls (Hamstring) @ 20lbs per leg x 10
Incline Bench Press (Chest)@ 150lbs x 10
Incline Bench Press (Chest)@ 100lbs x 10
Incline Bench Press (Chest)@ 60lbs x 10
Lying Arm Curls (Biceps)@ 40lbs per arm x 10
Lying Arm Curls (Biceps)@ 30lbs per arm x 10
Lying Arm Curls (Biceps)@ 10lbs per arm x 10
Lying Shoulder Pullover (Shoulders)@ 40lbs per arm x 10
Lying Shoulder Pullover (Shoulders)@ 20lbs per arm x 10
Seated Row (Back)@ 60lbs per arm x 10
Seated Row (Back)@ 20lbs per arm x 10
Tricep Bress (Triceps) @ 30lbs per arm x 10
Tricep Bress (Triceps @ 20lbs per arm x 10
30 minute walk (with my golden retriever
) * This is where I practice catching footballs, running routes, throwing the ball, etc.
Torso Strengthining Exercise (about 5 minutes)
Criss-Cross Crunches (legs in air) x 30
Lying Leg Lifts x 30
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On Wednesdays and Sundays, I do everything except for the weights...And most weekends I play a game of football and practice blocking/pass rushing/tackling...
In the last 2-3 weeks I've dropped 5 lbs (but I've gained a lot of muscle), lost an inch off my waist, and feel a lot stronger/healthier/faster...