Slimandtrim
Lady Member
- Joined
- Sep 14, 2019
- Messages
- 66
- Reaction score
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After another week of not getting much done and feeling un-proud of myself I want to commit officially. (Part of the reason why I get demotivated is stiff feeling in knees and after a bad night's sleep - but it should be no excuse, really)
I am a TT muscle type / Slow twitch muscle fibres, so I need lots of reps and slightly lower weights that are still challenging
Height 1.65m / 5'5"
Weight 53,5 kilos / 118 lbs
My goal is to tone up (upper arms and shoulders particularly), do my workout as per plan, continue intermittent fasting on 2 days per week (non weight training days) and up protein intake - I had already a lot of great tips from some lovely people in this forum.
Currently: Carbs 50%, Protein 25%, Fat 25%
Goal: Carbs 40%, Protein 35%, Fat 25%
Workout plan
Sunday + Thursday
Warm up stretches
Aerobics (Jane Fonda – showing my age here )
Weights:
Triceps, Squats, Back, Biceps (Les Mills Pump Extreme tracks)
Monday + Friday
Warm up stretches
Aerobics (Jane Fonda)
Weights:
Shoulders (Les Mills Pump Extreme track),
Cycle Chest:
1 Lying Chest Fly (3 x 15 reps dumbbells)
2 Lying Chest pullover (3 x 15 reps medicine ball)
3 Lying Chest Throw Supine (3 x 15 reps Medicine Ball )
Abs (Jane Fonda)
Tuesday, Wednesday, Saturday
Warm up stretches
Physio Exercises to strengthen core
Physio Stretches
Praying for strength!
Will update weekly.
I am a TT muscle type / Slow twitch muscle fibres, so I need lots of reps and slightly lower weights that are still challenging
Height 1.65m / 5'5"
Weight 53,5 kilos / 118 lbs
My goal is to tone up (upper arms and shoulders particularly), do my workout as per plan, continue intermittent fasting on 2 days per week (non weight training days) and up protein intake - I had already a lot of great tips from some lovely people in this forum.
Currently: Carbs 50%, Protein 25%, Fat 25%
Goal: Carbs 40%, Protein 35%, Fat 25%
Workout plan
Sunday + Thursday
Warm up stretches
Aerobics (Jane Fonda – showing my age here )
Weights:
Triceps, Squats, Back, Biceps (Les Mills Pump Extreme tracks)
Monday + Friday
Warm up stretches
Aerobics (Jane Fonda)
Weights:
Shoulders (Les Mills Pump Extreme track),
Cycle Chest:
1 Lying Chest Fly (3 x 15 reps dumbbells)
2 Lying Chest pullover (3 x 15 reps medicine ball)
3 Lying Chest Throw Supine (3 x 15 reps Medicine Ball )
Abs (Jane Fonda)
Tuesday, Wednesday, Saturday
Warm up stretches
Physio Exercises to strengthen core
Physio Stretches
Praying for strength!
Will update weekly.