(Thanks for visiting my blog. If you have a blog about your experience with the 4HB program, please leave a comment with the URL and I’ll add you to my blogroll! =)
Funny bit for the day: I use SparkPeople.com to store recipes and calculate nutrition for them. Today, I signed up for their healthy motivation program and, toward the end, it suggested some Teams I might was to consider. Here are a few of the Teams it offered:
- BBQ (BEAUTIFUL, BLACK, QUEENS)
- Brides To Be
I enjoy beautiful ladies regardless of color, but that really made me laugh. =D
Fourth Workout A (lats/biceps and shoulders) was this morning.
(1) Close-grip pull-down × machine level 13
I hit 6 reps (5/5 count). Nice to finally find the weight at which I could not complete 7 reps with good form. Next time: still at level 13.
Still trying to figure out what the actual WEIGHT of each of the plates are on the lat pulldown weight stack on the Cybex machine I use at the gym. It’s a four-stack machine. Anybody know what those plates usually weigh?
(2) Machine shoulder press × 95 pounds
Failure came at 8 (5/5 count) reps this time. Next time: 100 lbs.
Next workout will be Workout B (chest & legs) on Friday.
I am going to do a bit of experimenting with Occam’s Protocol. Rather than continue to push the workout further and further apart, I am going to simply set a schedule and do Workout A (lats, shoulders) on Mondays and Workout B (legs, chest) on Fridays. That’ll give me two good workout each week and 7 days between working out the same body parts.
As I understand it, Occam’s Protocol is to help you build strength while minimizing the time in the gym. Since I am not worried about spending too much time there, I am happy to hit it twice a week and still get in some running on off days.
I should be able to get in some good runs this week. I’ll have afternoons available starting tomorrow and all day on the weekends to really push myself. Plus I have several new audiobooks to listen to and that’s always a good motivator. =)
I also found out that my gym is closing this month. Darn.
There’s one close to my house which I can switch to but I choose this one because it was close to my work. Oh well, adapt and overcome, right?
Breakfast: three scrambled eggs, refried beans, mixed veggies, two sausage, ice water, Monster
Freebirds maybe? two grilled chicken breasts, mixed veggies, chipotle mayo, diet coke, one M&M
Other items through the day: coffee with Truvia