If I am going to get the Evolution Weight workouts done in 45 minutes I really have to be prepared and move.
I will have to load the workouts into my Evernote so they are already on my phone. Then I can just add weights during the 1 to 2 minute recoveries.
I also will have to build my meal plan and pack the night before so I can move throughout the day and stay on track.
The Routine:
2/8 week 3 chest back
Goals: Boost metabolism and keep muscle
Dynamic Warmup
Circuit 1 4x with 1-2 minute rest
Barbell incline press 12 135 too heavy had to break last set
Pull up wide pronated grip 4-10 4
Lat pulldown with wide pronated grip 12-15
100
Circuit 2 4x with 1-2 minute rest
Cable chest flyer 12-15 12 23 ea arm set at 6 6
Push up 15
Low row with narrow neutral grip 12-15 12 100
Circuit 3 4 x with 1-2 mine rest
Dumbbell bench press 12
Bent over barbell row with wide pronated grip 10
20 minutes of super low intensity cardio sipping ucan
Start 1133 must stop at 1218 finished at 1215
Barbell incline press 12 135 too heavy had to break last set
Lat pulldown with wide pronated grip 12-15
100
Cable chest flyer 12-15 12 23 ea arm set at 6 6
Push up 15
Low row with narrow neutral grip 12-15 12 100
Dumbbell bench press 12
Bent over barbell row with wide pronated grip 10
I also did 12 sets of 20 ab exercises while putting the kids to bed.
I did crack and eat popcorn with the girls at the movies, but I did log it.
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