Halfway through week 1! By now you may be experiencing some delayed onset muscle soreness, or DOMS. This happens when you feel soreness from a workout you did more than a day ago. It is normal, so push through. Your cardio and nutrition will aid in this recovery, but you can also use a foam roller to work out some of the soreness.
On today’s lat pull downs, pull the weight towards your chest, mimicking a pullover movement, while squeezing the shoulder blades. Make sure to keep your shoulders in place, not allowing them to roll up as the weight goes up.
Keep your back straight and your spine aligned as you do the deadlifts, protecting your back from injury.
Cardio: 30 minutes. Try to do all of your cardio on the stair climber, but if you need to break it up and you another piece, just make sure that your heart rate stays between 6570% of your max heart rate.
Macros: Protein 1.5g X body weight, Carbs .98g x body weight