Made it to the gym at lunch, even though I really didn't think I would feel very good. Definitely not 100% or even 80%. Worked Tri's and Back in that order after my cardio. Tried pyramiding sets.


CARDIO-Treadmill
23min at 50-55% (3.2mph at 4% incline)

Weights (30 sec rest between sets, total weights workout took 20min)
TRICEPS
Rope Pulldown
warmup set: 15x20#
Set 1: 12x40#
Set 2: 7x50# (this was pretty hard, so kept the weight the same)
Set 3: 4x50# (VERY hard to do these)

Lying Barbell Tricep Extension
Set 1: 12x9# (my gym has weighted BodyBars...these are GREAT!)
Set 2: 6x9#
just no energy to do a 3rd set

BACK
Wide Grip Lat Pulldown
warmup set: 15x30#
Set 1: 12x60#
Set 2: 5x70# (VERY Hard!)
Set 3: 5x70#

Seated Low Row
Set 1: 11x50# (started to run out of energy)
Set 2: 4x60# (definitely out of energy, so no Set 3)

Dumbbell Shrug
Set 1: 12x5# dumbbells
Set 2: 10x12.5# dumbbells (somebody had taken the 7.5# and 10# DBs
out of the area and I was too tired to go find them)


The funny thing is that even though I've been "off" for the past 4 days, my caliper measurement has definitely decreased. It will be interesting to see what Friday's weigh-in brings. I'm about 4.5 weeks away from my goal date of reaching 25%BF and I know that I can get there if I work hard (and don't get sick again!)

Tomorrow...Quads and Hams

The Plan...

CARDIO- 10 minutes

Weights
QUADS
Barbell Squat
w/up: 15xbodyweight
Set 1: 9#BodyBar
Set 2: 12#BodyBar
Set 3: 15#BodyBar

Bodyweight Lunges
3 sets

HAMSTRINGS
Barbell Good Mornings
w/up: 15xbodyweight
Set 1: 9#BodyBar
Set 2: 12#BodyBar
Set 3: 15#BodyBar

Barbell Stiff-Legged Deadlift
Set 1: 12#BodyBar
Set 2: 15#BodyBar
Set 3: 18#BodyBar