X3 Bar Week 19 Workout 1, by @mackmck
16 minutes
March 25, 2019

This was my first attempt at using so much resistance I could only do 2-5 reps. I even stacked the bands on the chest press. In most sets I could have used a bit more resistance. This was my first attempt at elk band for squats. The most difficult part was getting set up. Once I did that the motion itself, though difficult, was doable. No split squats today.

X3 Week 19 workout 1 Heavy (2-5 rep goal) -Chest Press 8x400 (blk+wht)diminishing range of motion to near fatigue -Overhead Press 10x120 (dk gry)  diminishing range of motion to fatigue -Squats 10x150 (blk) to fatigue -Split Squats 0x60  to  fatigue -Tricep push down 11x300 (blk)  diminishing range of motion to fatigue -Crossovers 5x240 to fatigue

My "Daily Visit with God" Journal/Devotional tool is online on Amazon. Check it out at, https://www.amazon.com/dp/1723870420?ref=pe870760_150889320 This is a journaling book I created and published to help people who want to keep a record of their walk with God.

Hey! I created a new team on an app called Charity Miles. They have sponsors who pay 10 cents per mile for cycling and 25 cents per mile for walking or running to the charity you select. I selected Wounded Warrior Project. My team is @Christians_Care. We now have 21 members on our team and have donated over 6000 miles. I invite you to join me.

I give my YouTube vlogs the main title of "Fitness Over 60." It is my goal to build a community of like minded riders whose purpose is to get and stay active and fit into their senior years. At 60, I see myself as just entering those years. I am not as fit as I would like to be, but neither am I trying to become a superstar athlete. I am becoming more fit all the time with: -Regular cycling, -Elliptical exercises -Frequent resistance training (#x3bar) and -Ketogenic/Intermittent Fast eating are the main elements to my fitness plan.

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