Monday 7-18-11 Chest workout
Keeping on, keep on…. That’s what the Healthy & Fit lifestyle is all about!
Diet Info-
Serena De Vito & Jeremy Le Beau both use a diet that allows carbohydrates in their daily food in-take, however, during the week they keep the carbs lower, and adjust daily depending how the body is feeling. On the weekends, they increase their Carb intake, kind like a (re-feed) to allow the body to recover and kind of give the mind a break from the day to day focus on a healthy diet. This will cause an increase in water retention & allows for greater pumps in the gym and more energy for the first couple days, till the water drops off and the body shifts back into a leaner & toned machine. (They find that allowing carbs in the diet, helps to prevent the large weight increase many people experience after restricting carbs for long periods of time, and then trying to go back into a normal diet with carbs)
We arrived at the gym around 5:20 am and left the gym by 6:25am.
Serena warmed-up on the treadmill & Jeremy warmed up on the weights. We focused on incline barbell bench, because we workout seven days a week with the weight right now, we hit our chest at least twice a week, and sometimes maybe an exercise or two of chest as well on any day we feel like tossing it in. It has been a few weeks since we focused on the incline and today was a good day to base the workout around this exercise. Serena went very light and really focused on getting a good full range of motion, with a nice controlled pace. Jeremy used medium weight and lifted his weight as well with a slower controlled full range of motion. We both hit dips after the incline bench… Serena did more reps…While Jeremy focused on power and blasted only single reps, with 105lbs extra weight added. After dips we rocked out flat dumbbell fly’s, and finished up with machine fly’s. We also hit a few sets of claves, and then finished with about 6mins of abs. (We hit calves almost every day…every other week for a few sets)
Our energy levels were pretty high today, but a bit sluggish getting it going, from the extra carbs on the weekend… All and all, a good way to start the work week… We will be really focused on the diet, cardio and workouts this week… and hopefully by Saturday have a good look for our home workout video we will be filming.
This video is from over the weekend… it shows a bit of how we use a touch-up day to blast different body parts that we feel could use an extra hit… we keep the workout moving and try to burn extra calories, while focusing on holding good lean muscle.
