Day 53:Hamstrings, Lower Back & Upper Abs
This morning I felt really tired so I decided to cycle to the gym, in order to wake myself up. Sometimes you need to remain in control of your own mind by doing something which goes against how you feel at that precise moment. Speaking of which, you’ve been doing well getting all of your cardio done through this intensive transformation. As we’re almost at the end, I need to talk to you about tapering it off, rather than just crashing and stopping everything.
You’ve built your body up to being conditioned to 14 cardio sessions at 55 minutes each now. I’d recommend you drop this to 50 minutes for the first week after your program and only do it for 5 of the days. The next week, cut those 5 sessions down to 45 minutes, to sustain that tapering process.
This will allow your metabolism to adapt more readily without crashing, which could leave you in a vulnerable position to gain weight quickly. Obviously, I want you to keep your diet clean as well; don’t go on a binge and start yo-yo dieting! We need to look at reverse dieting so that you gradually rebuild your metabolic rate up. Your protein can remain much the same, but you will want to steadily increase your calories from carbohydrates by around 10–15% per week for the next 6 weeks. You can have a few extra fats as well, but don’t mix your carbs and fats together too much.
Right, let’s get this workout finished fast!
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Morning Cardio - 55 Minutes
Hamstrings, Lower Back & Upper Abs Workout
Hamstrings & Back
1. Rack Deadlifts |
5 Sets x 30, 25, 20, 15, 10 Reps |
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- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.
2. Seated Cable Deadlift |
5 Sets x 10, 15, 20, 25, 30 Reps |
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- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.
3. Single-Leg Hamstring Curl |
5 Sets x 30, 25, 20, 15, 10 Reps |
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- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.
4. Sissy Squat |
5 Sets x 10, 15, 20, 25, 30 Reps |
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- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.
ABS
5. Ab Crunch Machine |
5 Sets x 30, 25, 20, 15, 10 Reps |
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- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.
6. Decline Situp |
5 Sets x 10, 15, 20, 25, 30 Reps |
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- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.
Evening Cardio - 55 Minutes
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