10 minute Warm Up on Bicycle Level 15
- Alwyn Cosgrove Program
A - Deadlifts
50 lbs. 2 x 15 (25lb DB ea hand)
B1 - DB Shoulder Press
10 lbs. ea hand 2 x 15 (decreased from 15 lbs DB's)
B2- Wide Lat. Pull Down
50 lbs. 2 x 15
15 lb DB - 2 x 15 per leg
C2- Swiss Ball Crunch
2 x 10
Felt I could do more but wanted to follow program as much as possible.
Finished with Hip Thrusts 3 x 12, Leg Rasies and Glute Kickbacks 2 x 12, and various stretching.
Right shoulder was sore so did not push it on shoulder presses - normally use 15 lb DB's.
Tomorrow is my day off - may go in for some steady Cardio.
Protein Shake w/frozen banana and flax oil
Protein Powder and 8 oz of water after workout
Whole Grain Cold Cereal 1 c. w 3/4 c soy milk and handful of blueberries
3 oz of pork loin 1 c spinach and salad
Fiber One Yogurt 4 oz with strawberries sprinkled with flax seed
Grandson wanted to bake bread, couldn't help but have a small piece with butter no less!
4 oz pork loin, 1 c cabbage and 1/2 sweet potato (made salad but was full!)