by Paula (Clean Eating Expert)
6. March 2010 09:00
Hardcore Workout: Part 1
Over the next two days I want to outline a hardcore workout regime described in the April ’08 magazine Fitness Rx. They describe to follow this workout on Monday, Wednesday, and Friday (with 30-90 minutes of cardio), and Tuesday and Thursday follow a maximum-intensity interval training (that means 100% maximum intensity, 30 seconds on, 4 minutes rest for 4-8 sets.) Saturday and Sunday are rest days. I understand that this plan is not for the faint of heart, but if you’re looking for ideas for accelerated muscle growth and results, then this may be for you.
First Section of the workout is:
1. Dumbbell Step-Ups
2. Dumbbell Front Squats (watch form) (dumbbells held in front)
3. Back Squats (barbell placed behind head, resting on shoulders
4. Dumbbell Lunges
5. Stiff-Leg Dead Lift
6. Butt Blaster (needs to be done at gym)
Use dumbbells with each exercise that are appropriate for you and your goals.
3/5/10 - Friday Workout:
0 - severe stomach pain all day- IBF flair up
3/5/10- Friday Food Diary:
Breakfast-
1/2 cup egg whites, 1 cup spinach, 1/2 cup spaghetti squash, 2 asparagus (118 cal)
A.M. Snack-
apple(57 cal)
Lunch-
small salad (50 cal)
1/4 cup brown rice(120 cal)
veggies (30 cal)
1/3 cup spaghetti squash (20 cal)
P.M. Snack-
grapefruit (40 cal)
9 organic, roasted, no-salt added almonds (65 cal)
Dinner- restaurant
squash/hazelnut salad with vinaigrette (200 cal)
1/2 white pizza (300 cal)
2 wine ( 200 cal)
Dessert:
carrot cake (300 cal)
TOTAL CALORIES- 1500
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