decided to do light legs today
knee's are feeling better and I want to keep it that way
worked both hams and quads as well
30 mins recumbent bike
12 mins tread mill
18 mins recumbent bike
total cardio=60 mins
4 sets supported hanging knee ups
banana,gatorade
LEGS
3 warm up sets standing leg curls
4 warm up sets leg extensions
6 sets squats*bar,95,135x8,135x10,185x10,185x10*
4 sets stiff legged dead lifts*135x7,135x8,135x8,135x9*
3 sets leg press*270x12,470x10,650x8*drop to 470x10+7+3*
2 working sets leg extensions*80x14,100x10*drop to 40x10,40x15*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,90x6*
Saturday, December 29, 2007
Friday, December 28, 2007
Cardio
today I just rode the stationary bike
warmed up then did
moderate to fast paced intervals for 45 mins
then 50 mins of pretty low intensity riding while watching a movie.
total cardio= 95 mins.
warmed up then did
moderate to fast paced intervals for 45 mins
then 50 mins of pretty low intensity riding while watching a movie.
total cardio= 95 mins.
Thursday, December 27, 2007
Back/Traps
40 mins cardio
banana,gatorade
BACK
3 warm up sets bent over BB rows*bar,95,135x15*
3 working sets bent over BB rows*185x10,225x5,225x5*
4 sets pulldowns *reverse med grip*150x6,190x6,210x5,230x5*drop to 170x4*
3 sets seated rows*200x8,230x10,260x6*drop to 200x5*
2 sets HS high row machine*160x7,160x5*lbs per side*
TRAPS
2 sets standing DB shrugs*90x6,95x6*
3 sets cable upright rows w/ez bar*120x6,140x8,140x8*
banana,gatorade
BACK
3 warm up sets bent over BB rows*bar,95,135x15*
3 working sets bent over BB rows*185x10,225x5,225x5*
4 sets pulldowns *reverse med grip*150x6,190x6,210x5,230x5*drop to 170x4*
3 sets seated rows*200x8,230x10,260x6*drop to 200x5*
2 sets HS high row machine*160x7,160x5*lbs per side*
TRAPS
2 sets standing DB shrugs*90x6,95x6*
3 sets cable upright rows w/ez bar*120x6,140x8,140x8*
Mon. thru Wed. Cardio
Mon. Dec 24th
75 mins cardio
Tues. Dec. 25th
95 mins cardio
Wed. Dec. 26th
65 mins cardio
75 mins cardio
Tues. Dec. 25th
95 mins cardio
Wed. Dec. 26th
65 mins cardio
Legs(Hams)/Calves
from Sun. Dec 23rd.
60 mins cardio
3 sets supported hanging knee ups
2 sets supported hanging knee ups to the side
banana,gatorade
LEGS(HAMS)
4 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets stiff legged deadlifts*bar,95,135*
3 working sets SLDL's*185x8,225x7,245x5*
4 sets leg press*270x10,450x10,630x7,720x6*drop to 260x12+8 rp reps*
3 sets seated leg curls*new machine*couldn't figure out set up of the seat or weight I should use*70x8,110x7,110x7*next time I will try doing the exercise unilaterally*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,135x8*
2 sets standing calf raises*495x8,495x7*
60 mins cardio
3 sets supported hanging knee ups
2 sets supported hanging knee ups to the side
banana,gatorade
LEGS(HAMS)
4 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets stiff legged deadlifts*bar,95,135*
3 working sets SLDL's*185x8,225x7,245x5*
4 sets leg press*270x10,450x10,630x7,720x6*drop to 260x12+8 rp reps*
3 sets seated leg curls*new machine*couldn't figure out set up of the seat or weight I should use*70x8,110x7,110x7*next time I will try doing the exercise unilaterally*
CALVES
4 sets seated calf raises*45x10,45x10,90x10,135x8*
2 sets standing calf raises*495x8,495x7*
Wednesday, December 26, 2007
Chest/Delts
from Sat. Dec. 22nd
60 mins cardio
4 sets supported hanging knee ups
banana,gatorade
CHEST
4 warm up sets HS decline machine press*bar,50,90,140*
2 working sets HS decline machine press*180x9,230x5*
3 sets incline BB bench press*175x6,195x5,215x4*
2 sets flat DB bench press*85x6,90x5*
DELTS
2 sets BB shoulder press*135x6,165x5*drop to 135x4*
3 sets seated DB front raises*10x10,20x10,35x6*
2 sets seated DB side raises*10x10,20x10*
2 sets standing unilateral DB side raises*35x7,40x7*
2 sets bent over rear raises*10x8,35x6*
60 mins cardio
4 sets supported hanging knee ups
banana,gatorade
CHEST
4 warm up sets HS decline machine press*bar,50,90,140*
2 working sets HS decline machine press*180x9,230x5*
3 sets incline BB bench press*175x6,195x5,215x4*
2 sets flat DB bench press*85x6,90x5*
DELTS
2 sets BB shoulder press*135x6,165x5*drop to 135x4*
3 sets seated DB front raises*10x10,20x10,35x6*
2 sets seated DB side raises*10x10,20x10*
2 sets standing unilateral DB side raises*35x7,40x7*
2 sets bent over rear raises*10x8,35x6*
Friday, December 21, 2007
cardio smardio
lol
ah more cardio today
but alas yesterday my co-worker complimented me on my weight loss
so dammit its working
40 mins stationary bike
quick 5 min stint of aerobics as my ass was going numb
35 mins stationary bike
total cardio=80 mins
ah more cardio today
but alas yesterday my co-worker complimented me on my weight loss
so dammit its working
40 mins stationary bike
quick 5 min stint of aerobics as my ass was going numb
35 mins stationary bike
total cardio=80 mins
Thursday, December 20, 2007
More Cardio
Wednesday Dec. 19th
60 mins on stationary bike
today Dec. 20th
50 mins stationary bike
15 mins aerobics tape
15 mins stationary bike
total cardio=80 mins
60 mins on stationary bike
today Dec. 20th
50 mins stationary bike
15 mins aerobics tape
15 mins stationary bike
total cardio=80 mins
Tuesday, December 18, 2007
Monday and Tuesday Cardio
so Monday was cardio at home
40 mins. stationary bike
15 mins aerobics tape
15 mins stationary bike
total cardio=70 mins
3 sets of crunches
Today I did
30 mins stationary bike
35 mins aerobics tape
35 mins stationary bike
total cardio=100 mins
40 mins. stationary bike
15 mins aerobics tape
15 mins stationary bike
total cardio=70 mins
3 sets of crunches
Today I did
30 mins stationary bike
35 mins aerobics tape
35 mins stationary bike
total cardio=100 mins
Sunday, December 16, 2007
Biceps/Triceps/Forearms
15 mins recumbent bike
15 mins tread mill
30 mins recumbent bike
banana,gatorade
TRICEPS
3 warm up sets close grip bench press
4 working sets close grip bench press*175x7,195x5,215x5,225x4*just a touch w/3rd rep*help w/4th rep*much stronger than last week*
4 sets lying cable tricep extensions*70x12,100x10,130x10,150x8*
3 sets pressdowns w/V bar*150x10,155x10,155x10*
2 sets overhead tricep extensions w/rope*70x6,100x5*these felt awkward so I switched to one arm pressdowns
1 set one arm pressdowns w/rope*40x9*
BICEPS
3 sets altern. DB curls*10x10,20x10,35x9*
3 sets ez bar curls *75x8,95x6,105x5*drop to 50x5*
2 sets preacher curl machine*40x15,60x20*
FOREARMS
2 sets seated DB hammer curls*20x10,55x8*
1 superset DB wrist curls*underhand and overhand*20lbs to failure*
15 mins tread mill
30 mins recumbent bike
banana,gatorade
TRICEPS
3 warm up sets close grip bench press
4 working sets close grip bench press*175x7,195x5,215x5,225x4*just a touch w/3rd rep*help w/4th rep*much stronger than last week*
4 sets lying cable tricep extensions*70x12,100x10,130x10,150x8*
3 sets pressdowns w/V bar*150x10,155x10,155x10*
2 sets overhead tricep extensions w/rope*70x6,100x5*these felt awkward so I switched to one arm pressdowns
1 set one arm pressdowns w/rope*40x9*
BICEPS
3 sets altern. DB curls*10x10,20x10,35x9*
3 sets ez bar curls *75x8,95x6,105x5*drop to 50x5*
2 sets preacher curl machine*40x15,60x20*
FOREARMS
2 sets seated DB hammer curls*20x10,55x8*
1 superset DB wrist curls*underhand and overhand*20lbs to failure*
Saturday Dec. 15th Legs/Calves
30 min recumbent bike
20 min tread mill
10 min recumbent bike
total cardio=60 mins
5 sets supported handing knee ups
banana,gatorade
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets squats
3 working sets squats*185x7,185x10,225x5*
4 sets stiff legged deadlifts*barx10,95x8,135x10,185x8*
4 sets leg press*290x10,490x8,580x8,670x5*
3 working sets leg extensions*70x10,90x8,100x5*drop to 40x6*40x12*
CALVES
5 sets seated calf raises*90x10,90x10,90x10,135x10,45x10*
20 min tread mill
10 min recumbent bike
total cardio=60 mins
5 sets supported handing knee ups
banana,gatorade
LEGS
5 warm up sets leg extensions
2 warm up sets standing leg curls
3 warm up sets squats
3 working sets squats*185x7,185x10,225x5*
4 sets stiff legged deadlifts*barx10,95x8,135x10,185x8*
4 sets leg press*290x10,490x8,580x8,670x5*
3 working sets leg extensions*70x10,90x8,100x5*drop to 40x6*40x12*
CALVES
5 sets seated calf raises*90x10,90x10,90x10,135x10,45x10*
Friday Dec. 14th. Chest/Delts
I took Thursday off
my office Christmas party was Thursday and I stayed up late Wed. cooking a beef roast and got up early Thursday to make Oatmeal cookie dough.
the party was fun I didn't eat too much crap
Friday
40 minutes recumbent bike
10 mins tread mill
10 mins recumbent bike
banana,gatorade
CHEST
4 warm up sets HS decline machine press*bar,5ox15,90x12,140x10*
2 working sets HS decline machine press*180x9,230x7*
3 sets incline BB bench press*175x8,195x5,215x3*drop to 135x8*
2 sets flat DB bench press*90x5,90x4*
DELTS
2 sets BB shoulder press*135x8,165x5*drop to 135x5*
3 sets seated DB lateral raises*10x10,20x10,35x8*
3 sets seated DB front raises*10x10,20x10,35x7*
2 sets standing DB rear raises*20x7,35x6*
my office Christmas party was Thursday and I stayed up late Wed. cooking a beef roast and got up early Thursday to make Oatmeal cookie dough.
the party was fun I didn't eat too much crap
Friday
40 minutes recumbent bike
10 mins tread mill
10 mins recumbent bike
banana,gatorade
CHEST
4 warm up sets HS decline machine press*bar,5ox15,90x12,140x10*
2 working sets HS decline machine press*180x9,230x7*
3 sets incline BB bench press*175x8,195x5,215x3*drop to 135x8*
2 sets flat DB bench press*90x5,90x4*
DELTS
2 sets BB shoulder press*135x8,165x5*drop to 135x5*
3 sets seated DB lateral raises*10x10,20x10,35x8*
3 sets seated DB front raises*10x10,20x10,35x7*
2 sets standing DB rear raises*20x7,35x6*
Friday, December 14, 2007
Wednesday Dec. 12th Back/Traps
40 mins recumbent bike
10 mins tread mill
total cardio =50 mins
BACK
3 warm up sets BB rows*bar,95,135x15*
3 working sets BB rows*185x10,225x7,245x4*lost my grip*
3 sets seated rows w/D handles*200x8,230x7,260x7*
3 sets pulldowns*reverse med grip w/ez bar*180x7,210x5*drop to 150x5,210x4*
2 sets HS high row machine*160x7,180x5*drop to 90x5*lbs per side
TRAPS
2 sets upright rows w/ez bar*90x7,105x7*
2 sets DB shrugs*95x5,95x5*
10 mins tread mill
total cardio =50 mins
BACK
3 warm up sets BB rows*bar,95,135x15*
3 working sets BB rows*185x10,225x7,245x4*lost my grip*
3 sets seated rows w/D handles*200x8,230x7,260x7*
3 sets pulldowns*reverse med grip w/ez bar*180x7,210x5*drop to 150x5,210x4*
2 sets HS high row machine*160x7,180x5*drop to 90x5*lbs per side
TRAPS
2 sets upright rows w/ez bar*90x7,105x7*
2 sets DB shrugs*95x5,95x5*
Past Week or So
I know it's been a minute since I posted.
super busy then I got sick
now I'm getting back into the groove
so I will post some old workouts and bring everything up to date.
Friday Dec. 7th Chest/Delts
CHEST
4 warm up sets decline machine press
2 working sets decline machine press*180x10,230x7*
2 sets incline BB bench press*185x6,205x5*
2 sets flat DB bench press*90x6,100x2*spotter sucked*I think I could have got 3?
DELTS
2 sets BB shoulder press*135x7,165x5*drop to 135x4*
4 supersets DB front & side raises*8x15,10x15,15x10,20x10*
2 sets standing DB rear raises*15x7,20x7*
Saturday Dec. 8th Legs/Calves
LEGS
5 warm up sets leg extensions
2 sets standing leg curls
3 warm up sets squats*bar,95,135*
3 working sets squats*185x10,225x7,245x7*
1 warm up set leg press*290x10*
2 working sets leg press*470x10,650x7*drop to 380x12 *rp 8+5*
2 working sets leg extensions*100x8,100x8*drop to 50x6*rp 6+6*
CALVES
2 sets standing calf raises*495x6,495x6*
4 sets seated calf raises*45x10,45x10,90x10,135x5*
Sunday Dec. 9th Biceps/Triceps
TRICEPS
3 warm up sets close grip bench press*bar,95,135*
4 working sets close grip bench press*175x8,205x5,205x5,225x4*help w/last 2*drop to 135x8*
2 supersets*pressdowns w/V bar*140x8,150x8,155x8*
*overhead tricep extensions* w/V bar*100x7,120x7,140x7*
3 sets reverse grip pressdowns w/str8 bar*140x7,140x8,140x8*
BICEPS
4 sets altern. DB curls*10x15,20x10,30x10,40x8*
3 sets ez bar curls*75x10,90x9,100x6*drop to 50x5*
3 sets preacher curl machine*40x20,60x20,80x5*done unilaterally*
3 sets one arm high cable curls*40x10,60x10,30x8*
Mon. Dec 10th. cardio
Tues. Dec 11th cardio
super busy then I got sick
now I'm getting back into the groove
so I will post some old workouts and bring everything up to date.
Friday Dec. 7th Chest/Delts
CHEST
4 warm up sets decline machine press
2 working sets decline machine press*180x10,230x7*
2 sets incline BB bench press*185x6,205x5*
2 sets flat DB bench press*90x6,100x2*spotter sucked*I think I could have got 3?
DELTS
2 sets BB shoulder press*135x7,165x5*drop to 135x4*
4 supersets DB front & side raises*8x15,10x15,15x10,20x10*
2 sets standing DB rear raises*15x7,20x7*
Saturday Dec. 8th Legs/Calves
LEGS
5 warm up sets leg extensions
2 sets standing leg curls
3 warm up sets squats*bar,95,135*
3 working sets squats*185x10,225x7,245x7*
1 warm up set leg press*290x10*
2 working sets leg press*470x10,650x7*drop to 380x12 *rp 8+5*
2 working sets leg extensions*100x8,100x8*drop to 50x6*rp 6+6*
CALVES
2 sets standing calf raises*495x6,495x6*
4 sets seated calf raises*45x10,45x10,90x10,135x5*
Sunday Dec. 9th Biceps/Triceps
TRICEPS
3 warm up sets close grip bench press*bar,95,135*
4 working sets close grip bench press*175x8,205x5,205x5,225x4*help w/last 2*drop to 135x8*
2 supersets*pressdowns w/V bar*140x8,150x8,155x8*
*overhead tricep extensions* w/V bar*100x7,120x7,140x7*
3 sets reverse grip pressdowns w/str8 bar*140x7,140x8,140x8*
BICEPS
4 sets altern. DB curls*10x15,20x10,30x10,40x8*
3 sets ez bar curls*75x10,90x9,100x6*drop to 50x5*
3 sets preacher curl machine*40x20,60x20,80x5*done unilaterally*
3 sets one arm high cable curls*40x10,60x10,30x8*
Mon. Dec 10th. cardio
Tues. Dec 11th cardio
Thursday, December 6, 2007
Cardio
today I did some cardio on the stationary bike at home again
most likely won't hit the gym until I feel 100%
30 mins stationary bike
10 aerobics tape
25 mins stationary bike
total cardio=65 min
most likely won't hit the gym until I feel 100%
30 mins stationary bike
10 aerobics tape
25 mins stationary bike
total cardio=65 min
Wednesday, December 5, 2007
sick,sick,sick & back to Cardio
so it's the flu season but Hot Damn why is everyone sick and getting me sick?
it happens alot to me
my co-workers come in sick and BOOM!
I'm down for the count.
really bad timing too as I've been getting ready for art shows and needed all my energy to be focused on creating.
anyway yesterday and today were the first days back from whatever nasty bug I had.
I'll spare the details but
yesterday I did cardio at home on the stationary bike and followed my lovely aerobics tape for a total of 65 mins.
today I did 50 min. on the bike then 10 mins aerobics and 10 more mins on the bike for a grand total of 70 mins.
it happens alot to me
my co-workers come in sick and BOOM!
I'm down for the count.
really bad timing too as I've been getting ready for art shows and needed all my energy to be focused on creating.
anyway yesterday and today were the first days back from whatever nasty bug I had.
I'll spare the details but
yesterday I did cardio at home on the stationary bike and followed my lovely aerobics tape for a total of 65 mins.
today I did 50 min. on the bike then 10 mins aerobics and 10 more mins on the bike for a grand total of 70 mins.
Wednesday, November 28, 2007
Sunday thru Wed. Cardio
I took Sunday off
Monday cardio=60 mins
Tuesday cardio=80 mins
today Wednesday cardio=90 mins
but now I feel like crap
I woke up with a sore throat and that feeling of having mucus clinging to the back of your throat
and it hasn't gone away all morning.
fun
just freaking fun!
and I have a ton of stuff to do this week!
somebody pray for me!
Monday cardio=60 mins
Tuesday cardio=80 mins
today Wednesday cardio=90 mins
but now I feel like crap
I woke up with a sore throat and that feeling of having mucus clinging to the back of your throat
and it hasn't gone away all morning.
fun
just freaking fun!
and I have a ton of stuff to do this week!
somebody pray for me!
Saturday, November 24, 2007
Chest/Triceps
pre/during workout
5 g BCAA's in water
cytomax
water
30 mins recumbent bike
12 mins treadmill
15 mins recumbent bike
total cardio=57 mins
banana,gatorade
CHEST
2 warm up sets incline DB flyes
3 warm up sets incline DB bench press*30x10,50x10,65x8*
1 working set incline DB bench press*80x10*
1 warm up set flat bb bench press*135x10*
4 working sets flat bb bench press*185x7,205x5,215x5,225x5*touch from spotter on 4th rep,help on last rep*
3 sets decline machine press*220x3,180x6,200x4*drop to 90x10*
TRICEPS
3 supersets pressdowns w/V bar*140x7,140x9,150x8*
*overhead tricep extensions w/V bar*120x6,140x6,150x6*
3 supersets reverse grip pressdowns w/str8bar*120x8,140x8,140x8*
*one arm cable kickbacks*30,50,20 lbs to failure*
*totally distracted today during my lift as some crazy women keep talking to me during my sets.*
she fucking followed me around the gym just blabbing on and on* total nut job!
MEAL#1
2 scoops whey in water
MEAL#2 thru MEAL#5
lots of Thanksgiving left overs*
5 g BCAA's in water
cytomax
water
30 mins recumbent bike
12 mins treadmill
15 mins recumbent bike
total cardio=57 mins
banana,gatorade
CHEST
2 warm up sets incline DB flyes
3 warm up sets incline DB bench press*30x10,50x10,65x8*
1 working set incline DB bench press*80x10*
1 warm up set flat bb bench press*135x10*
4 working sets flat bb bench press*185x7,205x5,215x5,225x5*touch from spotter on 4th rep,help on last rep*
3 sets decline machine press*220x3,180x6,200x4*drop to 90x10*
TRICEPS
3 supersets pressdowns w/V bar*140x7,140x9,150x8*
*overhead tricep extensions w/V bar*120x6,140x6,150x6*
3 supersets reverse grip pressdowns w/str8bar*120x8,140x8,140x8*
*one arm cable kickbacks*30,50,20 lbs to failure*
*totally distracted today during my lift as some crazy women keep talking to me during my sets.*
she fucking followed me around the gym just blabbing on and on* total nut job!
MEAL#1
2 scoops whey in water
MEAL#2 thru MEAL#5
lots of Thanksgiving left overs*
Friday Cardio
day after Thanksgiving cardio
pre/during cardio
10 g BCAA's in crystal light
cytomax
water
30 mins recumbent bike
12 mins tread mill
10 mins recumbent bike
10 step mill
20 mins recumbent bike
total cardio =82 mins
MEAL#1
2 scoops whey in gatorade
MEAL#2 thru MEAL#5
lots of thanksgiving left overs
pre/during cardio
10 g BCAA's in crystal light
cytomax
water
30 mins recumbent bike
12 mins tread mill
10 mins recumbent bike
10 step mill
20 mins recumbent bike
total cardio =82 mins
MEAL#1
2 scoops whey in gatorade
MEAL#2 thru MEAL#5
lots of thanksgiving left overs
Thanksgiving Back/Biceps
pre/during workout
10 g BCAA's in crystal light
cytomax
zero carb full throttle
water
30 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
total cardio=62 mins
5 sets supported hanging knee ups
banana,gatorade
BACK
2 warm up sets pulldowns w/ez bar med underhand grip*120x8,150x8*
2 working sets pulldowns w/ez bar med underhand grip*190x6,220x6*
1 warm up sets bent over bb rows*135x12*
2 working sets bb rows*185x10,225x6*
3 sets seated rows w/D handles*220x8,260x6,280x5*drop to 200x6*
2 sets HS high row machine*160x7,180x7*drop to 135x5* lbs per side*
BICEPS
4 sets altern. DB curls*10x10,20x10,35x8,45x5*
2 sets ez bar curls*100x5,100x6*drop to 65x6*
2 sets preacher curl machine*50x22,70x20*drop to 30 to failure* done unilaterally*
2 sets one arm high cable curls*50 lbs to failure*
stretching,icing my back
MEAL#1
2 scoops whey in gatorade
5 g BCAA's in crystal light
MEAL#2 thru MEAL#5
ate lots of thanksgiving foods!
10 g BCAA's in crystal light
cytomax
zero carb full throttle
water
30 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
total cardio=62 mins
5 sets supported hanging knee ups
banana,gatorade
BACK
2 warm up sets pulldowns w/ez bar med underhand grip*120x8,150x8*
2 working sets pulldowns w/ez bar med underhand grip*190x6,220x6*
1 warm up sets bent over bb rows*135x12*
2 working sets bb rows*185x10,225x6*
3 sets seated rows w/D handles*220x8,260x6,280x5*drop to 200x6*
2 sets HS high row machine*160x7,180x7*drop to 135x5* lbs per side*
BICEPS
4 sets altern. DB curls*10x10,20x10,35x8,45x5*
2 sets ez bar curls*100x5,100x6*drop to 65x6*
2 sets preacher curl machine*50x22,70x20*drop to 30 to failure* done unilaterally*
2 sets one arm high cable curls*50 lbs to failure*
stretching,icing my back
MEAL#1
2 scoops whey in gatorade
5 g BCAA's in crystal light
MEAL#2 thru MEAL#5
ate lots of thanksgiving foods!
Wednesday, November 21, 2007
Cardio
oh Thanksgiving eve means cooking and more cooking
yay!
so I will attempt to get the bulk of the cooking done today
but first I did some cardio
while watching Hostel II
lol
awesome campy horror...love it!
pre/during cardio
10 g BCAA's in sugar free kool aid
cytomax
water
41 mins stationary bike
15 mins aerobics
35 mins stationary bike
total cardio=91 mins
MEAL#1
2 scoops whey in 16 oz gatorade
homemade cinnamon roll
MEAL#2
catfish
chicken
fresca
MEAL#3
yogurt
1 scoop whey in water
MEAL#4
MEAL#5
* can't remember what else I ate but I know it wasn't much because I was cooking all day
yay!
so I will attempt to get the bulk of the cooking done today
but first I did some cardio
while watching Hostel II
lol
awesome campy horror...love it!
pre/during cardio
10 g BCAA's in sugar free kool aid
cytomax
water
41 mins stationary bike
15 mins aerobics
35 mins stationary bike
total cardio=91 mins
MEAL#1
2 scoops whey in 16 oz gatorade
homemade cinnamon roll
MEAL#2
catfish
chicken
fresca
MEAL#3
yogurt
1 scoop whey in water
MEAL#4
MEAL#5
* can't remember what else I ate but I know it wasn't much because I was cooking all day
Tuesday, November 20, 2007
Cardio
man I was gonna slack off today but got my but up to do
cardio
pre/during cardio
10 g BCAA's in sugar free kool-aid
sugar free rock star
water
23 mins stationary bike
10 mins aerobics tape
32 mins stationary bike
total cardio= 65 mins
didn't have time for stretching or icing
MEAL#1
2 scoops whey in water
MEAL#2
1 tblspn peanut butter
about 6-8 ritz crackers
grapes
1/2 banana
crystal light
MEAL#3
club sandwich on wheat
sugar free kool-aid
MEAL#4
strip steak
white tortilla chips
some shredded pepper jack and fresh salsa
fresca
water
MEAL#5
cardio
pre/during cardio
10 g BCAA's in sugar free kool-aid
sugar free rock star
water
23 mins stationary bike
10 mins aerobics tape
32 mins stationary bike
total cardio= 65 mins
didn't have time for stretching or icing
MEAL#1
2 scoops whey in water
MEAL#2
1 tblspn peanut butter
about 6-8 ritz crackers
grapes
1/2 banana
crystal light
MEAL#3
club sandwich on wheat
sugar free kool-aid
MEAL#4
strip steak
white tortilla chips
some shredded pepper jack and fresh salsa
fresca
water
MEAL#5
Monday, November 19, 2007
Legs(Quads)/Calves
so I've been going crazy not being able to train legs
so today I did a light leg leg workout
I typically don't lift on Monday's so it was refreshing and kind of gave me a shot of energy to be in the gym on a different day
pre/during workout
10 g BCAA's in sugar free kool-aid
zero carb full throttle
water
30 mins recumbent bike
banana,gatorade
LEGS(QUADS)
5 warm up sets unilateral leg extensions
3 warm up sets standing leg curls
1 warm up set leg press*4 plates a side*
2 working sets leg press*6 plts per side x 12,8 plts per side x 7*drop to 5 plts x 10,rp 5plts x 10*
CALVES
2 sets leg press calf raises*5 plts per side to failure
2 sets seated calf raises*45lbs to failure*
2 sets seated calf raises*90lbs to failure*
20 mins stationary bike once I got home
stretching
MEAL#1
2 scoops whey in gatorade
MEAL#2
5 chicken wings
1/2 chicken breast
water
MEAL#3
turkey sandwich on wheat
sobe lean drink
water
MEAL#4
8oz yogurt
water
MEAL#5
pad thai prawns
diet dr. pepper
water
so today I did a light leg leg workout
I typically don't lift on Monday's so it was refreshing and kind of gave me a shot of energy to be in the gym on a different day
pre/during workout
10 g BCAA's in sugar free kool-aid
zero carb full throttle
water
30 mins recumbent bike
banana,gatorade
LEGS(QUADS)
5 warm up sets unilateral leg extensions
3 warm up sets standing leg curls
1 warm up set leg press*4 plates a side*
2 working sets leg press*6 plts per side x 12,8 plts per side x 7*drop to 5 plts x 10,rp 5plts x 10*
CALVES
2 sets leg press calf raises*5 plts per side to failure
2 sets seated calf raises*45lbs to failure*
2 sets seated calf raises*90lbs to failure*
20 mins stationary bike once I got home
stretching
MEAL#1
2 scoops whey in gatorade
MEAL#2
5 chicken wings
1/2 chicken breast
water
MEAL#3
turkey sandwich on wheat
sobe lean drink
water
MEAL#4
8oz yogurt
water
MEAL#5
pad thai prawns
diet dr. pepper
water
Sunday, November 18, 2007
Cardio/ABs-today
pre/during workout
10 g BCAA's in sugar free kool-aid
zero carb full throttle
water
42 mins stationary bike
20 mins cardio
30 mins stationary bike
total cardio=92 mins
stretching
ABS
3 sets crunches
3 sets reverse crunches
2 sets leg lifts
MEAL#1
2 scoops whey in gatorade
MEAL#2
small strip steak
3/4 cup rice
sugar free kool-aid
*2 homemade cinnamon rolls
MEAL#3
2 scoops whey in water
MEAL#4
chicken
spinach
water
MEAL#5
10 g BCAA's in sugar free kool-aid
zero carb full throttle
water
42 mins stationary bike
20 mins cardio
30 mins stationary bike
total cardio=92 mins
stretching
ABS
3 sets crunches
3 sets reverse crunches
2 sets leg lifts
MEAL#1
2 scoops whey in gatorade
MEAL#2
small strip steak
3/4 cup rice
sugar free kool-aid
*2 homemade cinnamon rolls
MEAL#3
2 scoops whey in water
MEAL#4
chicken
spinach
water
MEAL#5
Chest/Triceps-Saturday
45 mins stationary bike fri.
saturday Chest/Triceps
shoulder still ify
hip and knee still funny as well
pre/during workout
10 g BCAA's in sugar free kool-aid
cytomax
water
40 mins recumbent bike
11 mins tread mill
10 mins recumbent bike
total cardio=61 mins
banana/gatorade
CHEST
3 warm up sets decline machine press*bar,50,90*
3 working sets decline machine press*140x15,180x10,230x6*drop to 90x10*
2 sets low incline DB bench press*85x6,90x5*
2 sets flat BB bench press*185x5,205x5*stopped benching *here felt twinge go from my shoulder down my bicep to my wrist*
TRICEPS
3 supersets*pressdowns w/V bar*140x8,150x8,155x8*
*overhead tricep extensions* w/ V bar*120x6,140x6,150x5*
3 sets reverse grip pressdowns w/str8 bar*150x8,150x8,150x8*
3 drop sets one arm cable kick backs* 40 lbs drop to 20 lbs to failure*
stretching,icing my back
saturday Chest/Triceps
shoulder still ify
hip and knee still funny as well
pre/during workout
10 g BCAA's in sugar free kool-aid
cytomax
water
40 mins recumbent bike
11 mins tread mill
10 mins recumbent bike
total cardio=61 mins
banana/gatorade
CHEST
3 warm up sets decline machine press*bar,50,90*
3 working sets decline machine press*140x15,180x10,230x6*drop to 90x10*
2 sets low incline DB bench press*85x6,90x5*
2 sets flat BB bench press*185x5,205x5*stopped benching *here felt twinge go from my shoulder down my bicep to my wrist*
TRICEPS
3 supersets*pressdowns w/V bar*140x8,150x8,155x8*
*overhead tricep extensions* w/ V bar*120x6,140x6,150x5*
3 sets reverse grip pressdowns w/str8 bar*150x8,150x8,150x8*
3 drop sets one arm cable kick backs* 40 lbs drop to 20 lbs to failure*
stretching,icing my back
Thursday, November 15, 2007
Back/Biceps
pre/during workout
10 g BCAA's
cyotmax
zero carb full throttle
water
30 mins recumbent bike
11 mins tread mill
15 mins recumbent bike
total cardio=56 mins
banana,gatorade
BACK
3 warm up sets bent over BB rows*barx20,95x20,135x15*
4 working sets BB rows*185x10,205x8,225x6,245x3* lost my concentration on last set*girl walked right behind me talking loudly
3 sets pulldowns w/underhand med grip w/ez bar*180x5,210x5,210x5*drop to 150x7*
2 sets seated rows*230x6,250x6*
3 sets HS high row machine*135x10,160x8,180x5* lbs per side*had to really keep my elbows tucked on these otherwise I felt it in my sore shoulder*
3 sets standing str8 arm pulldowns*70x7,50x7,40x7*good squeeze on these
BICEPS
4 sets altern. DB curls*10x10,30x8,40x5,40x5*
2 sets ez bar curls*95x8,105x5*
2 sets one arm preacher curl machine*60x20,80x5*drop to (30x12 partials)*
stretching and icing my back
MEAL#1
2 scoops whey in 16 oz. gatorade
10 g BCAA's in crystal light
MEAL#2
muffin
banana
8oz yogurt
MEAL#3
turkey sandwich on wheat
pringles
sugar free kool-aid
water
MEAL#4
chicken wings
green salad
crystal light
MEAL#5
catfish
diet dr.pepper
10 g BCAA's
cyotmax
zero carb full throttle
water
30 mins recumbent bike
11 mins tread mill
15 mins recumbent bike
total cardio=56 mins
banana,gatorade
BACK
3 warm up sets bent over BB rows*barx20,95x20,135x15*
4 working sets BB rows*185x10,205x8,225x6,245x3* lost my concentration on last set*girl walked right behind me talking loudly
3 sets pulldowns w/underhand med grip w/ez bar*180x5,210x5,210x5*drop to 150x7*
2 sets seated rows*230x6,250x6*
3 sets HS high row machine*135x10,160x8,180x5* lbs per side*had to really keep my elbows tucked on these otherwise I felt it in my sore shoulder*
3 sets standing str8 arm pulldowns*70x7,50x7,40x7*good squeeze on these
BICEPS
4 sets altern. DB curls*10x10,30x8,40x5,40x5*
2 sets ez bar curls*95x8,105x5*
2 sets one arm preacher curl machine*60x20,80x5*drop to (30x12 partials)*
stretching and icing my back
MEAL#1
2 scoops whey in 16 oz. gatorade
10 g BCAA's in crystal light
MEAL#2
muffin
banana
8oz yogurt
MEAL#3
turkey sandwich on wheat
pringles
sugar free kool-aid
water
MEAL#4
chicken wings
green salad
crystal light
MEAL#5
catfish
diet dr.pepper
Wednesday, November 14, 2007
Still not back in the Gym
ok so I'm getting ready for 3 Art shows and maybe a 4th.
the stress is driving me batty.
I have all of the hand dyed items done but I still am working on a series of small prints and drawings.
I took Sunday off
Monday I did 60 mins on the stationary bike
then spent the bulk of the day in my studio dying scarves,shirts and hoodies.
today I did more cardio
pre/during cardio
10 g BCAA's in sugar free kool-aid
cytomax
water
20 mins stationary bike
15 mins aerobics tape
35 mins stationary bike
total cardio=70 mins.
MEAL#1
2 scoops whey in gatorade
5 g BCAA's in crystal light
MEAL#2
homemade chicken salad sandwich
bag of lays chips
sugar free kool-aid
water
MEAL#3
homemade chicken salad sandwich
MEAL#4
MEAL#5
the stress is driving me batty.
I have all of the hand dyed items done but I still am working on a series of small prints and drawings.
I took Sunday off
Monday I did 60 mins on the stationary bike
then spent the bulk of the day in my studio dying scarves,shirts and hoodies.
today I did more cardio
pre/during cardio
10 g BCAA's in sugar free kool-aid
cytomax
water
20 mins stationary bike
15 mins aerobics tape
35 mins stationary bike
total cardio=70 mins.
MEAL#1
2 scoops whey in gatorade
5 g BCAA's in crystal light
MEAL#2
homemade chicken salad sandwich
bag of lays chips
sugar free kool-aid
water
MEAL#3
homemade chicken salad sandwich
MEAL#4
MEAL#5
Saturday, November 10, 2007
Cardio/Abs
wanted to lift today but I woke up with a sinus headache
which I thought was going to turn into a migraine
ended up sleeping on the couch for awhile to let the mucus drain from my nasal passages
not fun but I felt better
took some advil and sipped the monster drink for caffeine
migraine symptoms went away with the caffeine
pre/during cardio
zero carb monster energy drink
10 g BCAA's in sugar free kool-aid
cytomax
water
60 mins stationary bike
15 mins aerobics tape
25 mins stationary bike
total cardio=95 mins
ABS
3 sets of crunches
2 sets reverse crunches
2 sets leg lifts w/resistance
MEAL#1
2 scoops whey in protein
oatmeal cinnamin raisin scone
5 g BCAA's in sugar free kool-aid
MEAL#2
1/2 cup green beans
green salad
2-3 slices beef roast
5 g BCAA's in crystal light
MEAL#3
1 cup homemade mash potatoes
2-3 slices beef roast
fresca
water
MEAL#4
2 scoops whey in water
MEAL#5
which I thought was going to turn into a migraine
ended up sleeping on the couch for awhile to let the mucus drain from my nasal passages
not fun but I felt better
took some advil and sipped the monster drink for caffeine
migraine symptoms went away with the caffeine
pre/during cardio
zero carb monster energy drink
10 g BCAA's in sugar free kool-aid
cytomax
water
60 mins stationary bike
15 mins aerobics tape
25 mins stationary bike
total cardio=95 mins
ABS
3 sets of crunches
2 sets reverse crunches
2 sets leg lifts w/resistance
MEAL#1
2 scoops whey in protein
oatmeal cinnamin raisin scone
5 g BCAA's in sugar free kool-aid
MEAL#2
1/2 cup green beans
green salad
2-3 slices beef roast
5 g BCAA's in crystal light
MEAL#3
1 cup homemade mash potatoes
2-3 slices beef roast
fresca
water
MEAL#4
2 scoops whey in water
MEAL#5
Thursday Cardio
ok this week has sucked
although I got in good cardio
my shoulder was feeling funky so I didn't risk lifting upper body
my hip/leg and knees have been feeling like shit so no lower body either
stressed because I have 3 shows to get dyed items ready for and I need a ton of small format original pieces(drawings,prints,paintings) and of course I have't done a thing yet!!!!
sonof a...why do I procrastinate?
lol
anywhoo
cardio on thurday
50 mins stationary bike
15 mins aerobics tape
25 mins stationary bike
total cardio=85 mins
I took Friday off completely
about to jump on the bike here for today
updates later
although I got in good cardio
my shoulder was feeling funky so I didn't risk lifting upper body
my hip/leg and knees have been feeling like shit so no lower body either
stressed because I have 3 shows to get dyed items ready for and I need a ton of small format original pieces(drawings,prints,paintings) and of course I have't done a thing yet!!!!
sonof a...why do I procrastinate?
lol
anywhoo
cardio on thurday
50 mins stationary bike
15 mins aerobics tape
25 mins stationary bike
total cardio=85 mins
I took Friday off completely
about to jump on the bike here for today
updates later
Wednesday, November 7, 2007
Cardio
wanted to do legs today
more importantly squats
but last night my hip/leg was killing me
the nerve pain sucked
and my shoulder has been tender since sunday
not so sure what I did to it?
but I'm giving myself an extra day to heal up
pre/during cardio
coffee w/equal
BCAA's in crystal light
cytomax
water
40 mins stationary bike
10 mins aerobics tape
17 mins stationary bike
total cario=67 mins
MEAL#1
2 scoops whey in gatorade
MEAL#2
turkey sandwich on wheat
MEAL#3
1 cup cottage cheese
water
MEAL#4
2 slices pepperoni/salami/ground beef/green onion pizza
MEAL#5
more importantly squats
but last night my hip/leg was killing me
the nerve pain sucked
and my shoulder has been tender since sunday
not so sure what I did to it?
but I'm giving myself an extra day to heal up
pre/during cardio
coffee w/equal
BCAA's in crystal light
cytomax
water
40 mins stationary bike
10 mins aerobics tape
17 mins stationary bike
total cario=67 mins
MEAL#1
2 scoops whey in gatorade
MEAL#2
turkey sandwich on wheat
MEAL#3
1 cup cottage cheese
water
MEAL#4
2 slices pepperoni/salami/ground beef/green onion pizza
MEAL#5
Tuesday, November 6, 2007
Monday and Tuesday Cardio
so I wanted to take a day off but Noooooo!
I couldn't sleep so I ended up doing cardio yesterday and today
both days 60 mins on my stationary bike at home.
got to catch up with I love New York 2 though...lol
and whooo hooo got a big package from true protein yesterday!
made my day!
I couldn't sleep so I ended up doing cardio yesterday and today
both days 60 mins on my stationary bike at home.
got to catch up with I love New York 2 though...lol
and whooo hooo got a big package from true protein yesterday!
made my day!
Sunday Chest/Triceps
pre/during workout
cytomax
zero carb monster drink
water
25 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
5 mins tread mill
total cardio=62 mins
had persistent shooting pain in the nerve that runs down my left leg
so cardio was not fun*however once I got warmed up my back/hip/leg felt great!
CHEST
3 warm up sets decline machine press*empty barsx20,50x15,90x15*
3 working sets decline machine press*140x15,180x8,230x6*
3 sets incline BB bench press*185x7,205x5,215x6*slight help from spotter on last rep.*
TRICEPS
1 warm up set close grip BB bench press*135x10*
2 working sets close grip bench press*175x6,195x5*drop to 135x8*
2 supersets overhead triceps extensions*120x10,140x10
*pressdowns w/V bar*120x8,140x8*
2 supersets pressdowns w/V bar*150x10,155x10*
*reverse grip pressdowns w/str8 bar*150x7,150x6*
2 sets dip machine*220x6,220x6*
cytomax
zero carb monster drink
water
25 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
5 mins tread mill
total cardio=62 mins
had persistent shooting pain in the nerve that runs down my left leg
so cardio was not fun*however once I got warmed up my back/hip/leg felt great!
CHEST
3 warm up sets decline machine press*empty barsx20,50x15,90x15*
3 working sets decline machine press*140x15,180x8,230x6*
3 sets incline BB bench press*185x7,205x5,215x6*slight help from spotter on last rep.*
TRICEPS
1 warm up set close grip BB bench press*135x10*
2 working sets close grip bench press*175x6,195x5*drop to 135x8*
2 supersets overhead triceps extensions*120x10,140x10
*pressdowns w/V bar*120x8,140x8*
2 supersets pressdowns w/V bar*150x10,155x10*
*reverse grip pressdowns w/str8 bar*150x7,150x6*
2 sets dip machine*220x6,220x6*
Saturday Back/Traps
good workout Sat.
pre during workout
coffee w/equal
zero carbs monster drink
cytomax
water
25 mins recumbent bike
11 mins step mill
20 mins recumbent bike
total cardo=56 mins
banana,gatorade
BACK
3 warm up sets bent over BB rows*barx20,95x20,135x15*
4 working sets bent over BB rows*185x8,205x7,225x5,225x5*
3 sets pulldowns*underhand wide grip*200x6,210x8,230x6*
3 sets seated cable rows*close grip*220x6,250x8,270x7*drop to 200x5*
2 sets HS high row machine*160x7,180x5*lbs per side*
TRAPS
1 set upright rows w/ez bar*didn't like the way these felt switched to cables
3 sets cable upright rows w/ez bar attach.*130x8,140x8,150x8*nice squeeze at the top of these*
2 sets smith machine BB shrugs*225x8,225x8*
pre during workout
coffee w/equal
zero carbs monster drink
cytomax
water
25 mins recumbent bike
11 mins step mill
20 mins recumbent bike
total cardo=56 mins
banana,gatorade
BACK
3 warm up sets bent over BB rows*barx20,95x20,135x15*
4 working sets bent over BB rows*185x8,205x7,225x5,225x5*
3 sets pulldowns*underhand wide grip*200x6,210x8,230x6*
3 sets seated cable rows*close grip*220x6,250x8,270x7*drop to 200x5*
2 sets HS high row machine*160x7,180x5*lbs per side*
TRAPS
1 set upright rows w/ez bar*didn't like the way these felt switched to cables
3 sets cable upright rows w/ez bar attach.*130x8,140x8,150x8*nice squeeze at the top of these*
2 sets smith machine BB shrugs*225x8,225x8*
Friday, November 2, 2007
day off
ok, I took Thursday as a planned rest day
I wanted to hit either back or legs today but I woke up with a really bad headache and completely stuffed up and congested.
Yesterday I was feeling run down too but had to stay up later than usual to iron the new dyed garments I'd made.
not a happy camper right now as I sit here at work I feel fine and wish I could have worked out this morning.
oh well hopefully next week will go better.
I will prayerfully start with back/traps tomorrow and then go to the CAL football game.
the next few days
chest/triceps sunday,monday off,tuesday cardio,wednesday delts/biceps,thursday cardio,friday back/traps,saturday chest/tri's and sunday legs(quads)/calves.
I hate a break in my schedule due to illness.
blah!
at least its friday!
GO BEARS!
I wanted to hit either back or legs today but I woke up with a really bad headache and completely stuffed up and congested.
Yesterday I was feeling run down too but had to stay up later than usual to iron the new dyed garments I'd made.
not a happy camper right now as I sit here at work I feel fine and wish I could have worked out this morning.
oh well hopefully next week will go better.
I will prayerfully start with back/traps tomorrow and then go to the CAL football game.
the next few days
chest/triceps sunday,monday off,tuesday cardio,wednesday delts/biceps,thursday cardio,friday back/traps,saturday chest/tri's and sunday legs(quads)/calves.
I hate a break in my schedule due to illness.
blah!
at least its friday!
GO BEARS!
Wednesday, October 31, 2007
Delts/Biceps
pre during workout
BCAA boost mixed w/ crystal light
water
30 mins recumbent bike
10 mins step mill
15 mins recumbent bike
total cardio=55 mins
banana,gatorade
DELTS
4 warm up sets DB front,side,rear raises
2 warm up sets DB shoulder press
1 warm up set BB shoulder press
4 working sets BB shoulder press*135x12,165x7,175x5,185x5*drop to 135x5*
2 working sets DB rear raises on incline bench*40x6,40x6*
2 supersets behind the back cable raises*30x12,40x12*
*cable front raises*30x6,20x8*
BICEPS
3 sets altern. DB curls*10x10,30x10,30x10*
2 sets seated DB hammer curls*55x7,55x7*
2 sets one arm high cable curls*60x8,60x10*
stretching
MEAL#1
2 whole eggs
8 egg whites
2 slices fat free cheese
2 slices wheat toast
gatorade
*SNACK*
handful of pistashio's and almonds
MEAL#2
1 chicken breast
1/2 cup green beans
crystal light
MEAL#3
5 oz turkey
2 slices fat free cheese
6-7 wheat crackers
crystal light
MEAL#4
bean burrito
water
fresca
MEAL#5
BCAA boost mixed w/ crystal light
water
30 mins recumbent bike
10 mins step mill
15 mins recumbent bike
total cardio=55 mins
banana,gatorade
DELTS
4 warm up sets DB front,side,rear raises
2 warm up sets DB shoulder press
1 warm up set BB shoulder press
4 working sets BB shoulder press*135x12,165x7,175x5,185x5*drop to 135x5*
2 working sets DB rear raises on incline bench*40x6,40x6*
2 supersets behind the back cable raises*30x12,40x12*
*cable front raises*30x6,20x8*
BICEPS
3 sets altern. DB curls*10x10,30x10,30x10*
2 sets seated DB hammer curls*55x7,55x7*
2 sets one arm high cable curls*60x8,60x10*
stretching
MEAL#1
2 whole eggs
8 egg whites
2 slices fat free cheese
2 slices wheat toast
gatorade
*SNACK*
handful of pistashio's and almonds
MEAL#2
1 chicken breast
1/2 cup green beans
crystal light
MEAL#3
5 oz turkey
2 slices fat free cheese
6-7 wheat crackers
crystal light
MEAL#4
bean burrito
water
fresca
MEAL#5
Monday and Tuesday Cardio
Monday -cardio on stationary bike for 60 mins
Tuesday -cardio on stationary bike for 60 mins
Tuesday -cardio on stationary bike for 60 mins
Sunday, October 28, 2007
Legs(Hams)/Calves
pre/during workout
coffee w/equal
BCAA boost mixed w/sugar free kool-aid
water
30 mins recumbent bike
12 mins treadmill
20 mins recumbent bike
total cardio=62 mins
banana,gatorade
LEGS(HAMS)
3 warm up sets leg extensions*
3 warm up sets standing leg curls*
3 warm up sets stiff legged deadlifts*
4 working sets stiff legged deadlifts*185x8,225x8,255x6,275x4*
3 sets leg press*270x10,470x10,670x7*
2 working sets leg extensions*100x10,110x9*drop to 60x6*60x12*
CALVES
3 sets seated calf raises*45x10,90x10,135x8*
2 sets standing calf raises*495x6,495x6*
stretching
MEAL#1
1 scoop whey in gatorade
1 oatmeal cinnamin scone
MEAL#2
turkey sausage
3 whole eggs
gatorade
MEAL#3
bean burrito
water
MEAL#4
chicken
green salad w/olive oil and balsamic vinegar
fresca
water
MEAL#5
coffee w/equal
BCAA boost mixed w/sugar free kool-aid
water
30 mins recumbent bike
12 mins treadmill
20 mins recumbent bike
total cardio=62 mins
banana,gatorade
LEGS(HAMS)
3 warm up sets leg extensions*
3 warm up sets standing leg curls*
3 warm up sets stiff legged deadlifts*
4 working sets stiff legged deadlifts*185x8,225x8,255x6,275x4*
3 sets leg press*270x10,470x10,670x7*
2 working sets leg extensions*100x10,110x9*drop to 60x6*60x12*
CALVES
3 sets seated calf raises*45x10,90x10,135x8*
2 sets standing calf raises*495x6,495x6*
stretching
MEAL#1
1 scoop whey in gatorade
1 oatmeal cinnamin scone
MEAL#2
turkey sausage
3 whole eggs
gatorade
MEAL#3
bean burrito
water
MEAL#4
chicken
green salad w/olive oil and balsamic vinegar
fresca
water
MEAL#5
Saturday Triceps/Biceps/Forearms
pre during workout
coffee w/equal
BCAA boost in sugar free kool-aid
water
25 mins recumbent bike
11 mins tread mill
20 mins recumbent bike
total cardio=56 mins
ABS
4 sets supported hanging knee ups
2 sets supported hanging altern. knee ups
banana,gatorade
TRICEPS
3 warm up sets close grip bench press
4 working sets close grip bench press*205x5,215x3,215x4,225x3*drop to 185x6,135x10*
1 warm up set skull crushers
3 working sets skull crushers*65x10,75x8,75x8*
2 supersets overhead tricep extensions*w/v bar*120x10,140x10*
*pressdowns w/v bar*120x6,140x7*
2 sets pressdowns* w/v bar*150x8,155x10*
BICEPS
1 warm up set altern. DB curls*15x10*
2 working sets altern. DB curls*35x6,45x5*
2 set ez bar curls*95x6,105x6*drop to 50x5*
2 sets preacher curl machine*50x20,70x20* done unilaterally
FOREARMS
2 supersets underhand and overhand DB wrist curls*35 lbs to failure*
2 sets overhand BBwrist curls *70lbs to failure*
stretching,icing
coffee w/equal
BCAA boost in sugar free kool-aid
water
25 mins recumbent bike
11 mins tread mill
20 mins recumbent bike
total cardio=56 mins
ABS
4 sets supported hanging knee ups
2 sets supported hanging altern. knee ups
banana,gatorade
TRICEPS
3 warm up sets close grip bench press
4 working sets close grip bench press*205x5,215x3,215x4,225x3*drop to 185x6,135x10*
1 warm up set skull crushers
3 working sets skull crushers*65x10,75x8,75x8*
2 supersets overhead tricep extensions*w/v bar*120x10,140x10*
*pressdowns w/v bar*120x6,140x7*
2 sets pressdowns* w/v bar*150x8,155x10*
BICEPS
1 warm up set altern. DB curls*15x10*
2 working sets altern. DB curls*35x6,45x5*
2 set ez bar curls*95x6,105x6*drop to 50x5*
2 sets preacher curl machine*50x20,70x20* done unilaterally
FOREARMS
2 supersets underhand and overhand DB wrist curls*35 lbs to failure*
2 sets overhand BBwrist curls *70lbs to failure*
stretching,icing
Friday, October 26, 2007
Back/Traps
woke up super late
went to the gym anyway
cut short cardio and hit the weights hard and heavy
very focused today
set new PR in BB rows
pre during workout
coffee w/equal
BCAA boost mixed w/sugar free kool aid
water
20 mins recumbent bike
BACK
3 warm up sets bent over BB rows*95x15,135x15,185x12*
2 working sets bent over BB rows*225x7,245x4*
3 sets seated rows*underhand med. grip*230x6,260x6,280x5*
2 sets HS high row machine*160x7,180x5* lbs per side
2 sets pulldowns* under hand med grip.*200x6,230x5*drop to 180x4*forearms were burning and grip was gone at this point*
TRAPS
2 sets standing DB shrugs*90x6,95x6*grip felt awful so I moved to BB
2 sets BB shrugs*185x5,225x5* slow controlled hard squeezes*
*felt crappy about cutting short cardio*so I jumped on my bike at home
20 mins stationary bike
total cardio =40 mins
stretching
MEAL#1
4oz beef lunch meat
2 slices wheat bread
relish,mustard,light mayo
gatorade
MEAL#2
salmon steak
green salad w/olive oil and balsamic vinegar
1/2 banana
sugar free kool-aid
3 mini laffy taffy's
MEAL#3
green salad w/olive oil and balsamic vinegar
1/2 banana
4oz lunch meat
2 slices fat free cheese
6-7 crackers
sugar free kool-aid
MEAL#4
about 12 fish sticks
diet root beer
water
MEAL#5
went to the gym anyway
cut short cardio and hit the weights hard and heavy
very focused today
set new PR in BB rows
pre during workout
coffee w/equal
BCAA boost mixed w/sugar free kool aid
water
20 mins recumbent bike
BACK
3 warm up sets bent over BB rows*95x15,135x15,185x12*
2 working sets bent over BB rows*225x7,245x4*
3 sets seated rows*underhand med. grip*230x6,260x6,280x5*
2 sets HS high row machine*160x7,180x5* lbs per side
2 sets pulldowns* under hand med grip.*200x6,230x5*drop to 180x4*forearms were burning and grip was gone at this point*
TRAPS
2 sets standing DB shrugs*90x6,95x6*grip felt awful so I moved to BB
2 sets BB shrugs*185x5,225x5* slow controlled hard squeezes*
*felt crappy about cutting short cardio*so I jumped on my bike at home
20 mins stationary bike
total cardio =40 mins
stretching
MEAL#1
4oz beef lunch meat
2 slices wheat bread
relish,mustard,light mayo
gatorade
MEAL#2
salmon steak
green salad w/olive oil and balsamic vinegar
1/2 banana
sugar free kool-aid
3 mini laffy taffy's
MEAL#3
green salad w/olive oil and balsamic vinegar
1/2 banana
4oz lunch meat
2 slices fat free cheese
6-7 crackers
sugar free kool-aid
MEAL#4
about 12 fish sticks
diet root beer
water
MEAL#5
Thursday, October 25, 2007
Cardio only
pre during cardio
coffee w/equal
BCAA boost mixed w/crystal light
water
65 mins stationary bike
MEAL#1
2 whole hard boiled eggs
1 egg white of hard boiled egg
3 slices fat free cheese
4oz beef sausage
water
MEAL#2
4 left over chicken wings
MEAL#3
2 slices fat free cheese
2oz turkey lunch meat
about 10 crackers
crystal light
water
MEAL#4
bean burrito
diet root beer
MEAL#5
coffee w/equal
BCAA boost mixed w/crystal light
water
65 mins stationary bike
MEAL#1
2 whole hard boiled eggs
1 egg white of hard boiled egg
3 slices fat free cheese
4oz beef sausage
water
MEAL#2
4 left over chicken wings
MEAL#3
2 slices fat free cheese
2oz turkey lunch meat
about 10 crackers
crystal light
water
MEAL#4
bean burrito
diet root beer
MEAL#5
Wednesday, October 24, 2007
Chest/Triceps
haven't been feeling well the past two days
allergies are bad
my office job moved into a new location and it's in an air conditioned building
the air is blowing directly on me all day.
the dust from the boxes can't be helping either?
pre during workout
BCAA boost in crystal light
zero carb monster drink
water
30 mins recumbent bike
10 min tread mill
total cardio=40 mins
banana,gatorade
CHEST
2 warm up sets HS decline machine press
2 working sets HS decline machine press*180x10,230x6*
3 sets incline BB bench press*175x7,195x6,215x4*
2 sets flat DB bench press*90x6,100x4*went immediately into DB flyes w/30lbs to failure
TRICEPS
3 supersets overhead triceps extensions w/ez bar*120x8,140x8,150x8*
*press downs w/ez bar*120x7,140x7,150x7*
3 sets reverse grip press downs w/str8 bar*120x7,140x8,150x8*
2 sets dip machine*295x6,295x5*drop to 205x5*
MEAL#1
2 whole eggs
3 egg whites
very small piece of leftover steak
gatorade
water
MEAL#2
4-6oz baked salmon steak
10-12 wheat crackers
crystal light
water
MEAL#3
4-6 oz baked salmon steak
1 1/2 cups broccoli and cauliflower mix
crystal light
MEAL#4
12-16 fish sticks
vitamin water
MEAL#5
allergies are bad
my office job moved into a new location and it's in an air conditioned building
the air is blowing directly on me all day.
the dust from the boxes can't be helping either?
pre during workout
BCAA boost in crystal light
zero carb monster drink
water
30 mins recumbent bike
10 min tread mill
total cardio=40 mins
banana,gatorade
CHEST
2 warm up sets HS decline machine press
2 working sets HS decline machine press*180x10,230x6*
3 sets incline BB bench press*175x7,195x6,215x4*
2 sets flat DB bench press*90x6,100x4*went immediately into DB flyes w/30lbs to failure
TRICEPS
3 supersets overhead triceps extensions w/ez bar*120x8,140x8,150x8*
*press downs w/ez bar*120x7,140x7,150x7*
3 sets reverse grip press downs w/str8 bar*120x7,140x8,150x8*
2 sets dip machine*295x6,295x5*drop to 205x5*
MEAL#1
2 whole eggs
3 egg whites
very small piece of leftover steak
gatorade
water
MEAL#2
4-6oz baked salmon steak
10-12 wheat crackers
crystal light
water
MEAL#3
4-6 oz baked salmon steak
1 1/2 cups broccoli and cauliflower mix
crystal light
MEAL#4
12-16 fish sticks
vitamin water
MEAL#5
Cardio,Cardio,Cardio
took Sunday off
had alot of work to do in my studio
ran a good sized batch of dyed shirts,scarves,hoodies and bandanas
early next month I'll run another batch of hand dyed items as well.
gotta get ready for the holiday season fairs,boutiques and private parties.
I'll be updating my art blog http://electricstorm.blogspot.com/
very soon!!!
so back to working out
Monday - 70 mins of cardio plus ab work
Tuesday -65 mins of cardio
had alot of work to do in my studio
ran a good sized batch of dyed shirts,scarves,hoodies and bandanas
early next month I'll run another batch of hand dyed items as well.
gotta get ready for the holiday season fairs,boutiques and private parties.
I'll be updating my art blog http://electricstorm.blogspot.com/
very soon!!!
so back to working out
Monday - 70 mins of cardio plus ab work
Tuesday -65 mins of cardio
Saturday Back/Biceps
pre during workout
coffee w/equal
BCAA boost in sugar free kool-aid
water
25 mins recumbent bike
11 mins step mill
25 mins recumbent bike
total cardio=61 mins
banana,gatorade
BACK
3 warm up sets pulldowns w/over hand wide grip*120x12,150x10,180x10*
2 working sets pull downs*210x8230x5*drop to 180x5*
3 sets seated rows w/med underhand grip*230x8,250x7,280x5*
2 sets bent over BB rows*205x7,225x5*
3 sets HS high row machine*160x8,170x7,180x5* lbs per side*
BICEPS
2 sets preacher curl machine*40x22,60x20*done unilaterally
3 sets altern. DB curls*15x10,30x8,45x5*
2 sets ez bar curls*100x6,105x5*drop to 50x6*
coffee w/equal
BCAA boost in sugar free kool-aid
water
25 mins recumbent bike
11 mins step mill
25 mins recumbent bike
total cardio=61 mins
banana,gatorade
BACK
3 warm up sets pulldowns w/over hand wide grip*120x12,150x10,180x10*
2 working sets pull downs*210x8230x5*drop to 180x5*
3 sets seated rows w/med underhand grip*230x8,250x7,280x5*
2 sets bent over BB rows*205x7,225x5*
3 sets HS high row machine*160x8,170x7,180x5* lbs per side*
BICEPS
2 sets preacher curl machine*40x22,60x20*done unilaterally
3 sets altern. DB curls*15x10,30x8,45x5*
2 sets ez bar curls*100x6,105x5*drop to 50x6*
Friday, October 19, 2007
Cardio/Abs
pre/during cardio
coffee w/equal
BCAA boost in crystal light
water
40 mins stationary bike
15 mins aerobics tape
18 mins stationary bike
total cardio=73 mins
2 supersets
*crunches
*reverse crunches
*leg lifts
MEAL#1
2 scoops whey in crystal light
2 low fat pop tarts
MEAL#2
3 slices fat free cheese
about 15 wheat crackers
2.5 oz dry salami
water
MEAL#3
turkey sandwich on wheat
vitamin water
MEAL#4
coffee w/equal
BCAA boost in crystal light
water
40 mins stationary bike
15 mins aerobics tape
18 mins stationary bike
total cardio=73 mins
2 supersets
*crunches
*reverse crunches
*leg lifts
MEAL#1
2 scoops whey in crystal light
2 low fat pop tarts
MEAL#2
3 slices fat free cheese
about 15 wheat crackers
2.5 oz dry salami
water
MEAL#3
turkey sandwich on wheat
vitamin water
MEAL#4
Thursday, October 18, 2007
Cardio only
woke up late
so stressed out
found out yesterday a student loan I have has gone into default for fucks sake
and they want all of it now
%#@!&*%^$!!!!
anywhooo
pre/during cardio
coffee w/equal
BCAA boost in crystal light
water
25 mins stationary bike
15 mins aerobics tape
20 mins stationary bike
total cardio=60 mins
MEAL#1
2 scoops whey mixed in sugar free kool-aid
hashbrowns
MEAL#2
1 chicken breast 2 tblspn BBQ sauce on the side
1 cup broccoli and cauliflower mix
MEAL#3
1 scoop whey in water *ran out here at work
1 cup low fat cottage cheese
about 2.5 oz dry salami
water
*ended up just running to the deli next door*
MEAL#4
2 turkey dogs w/mustard and relish
diet pepsi
water
MEAL#5
so stressed out
found out yesterday a student loan I have has gone into default for fucks sake
and they want all of it now
%#@!&*%^$!!!!
anywhooo
pre/during cardio
coffee w/equal
BCAA boost in crystal light
water
25 mins stationary bike
15 mins aerobics tape
20 mins stationary bike
total cardio=60 mins
MEAL#1
2 scoops whey mixed in sugar free kool-aid
hashbrowns
MEAL#2
1 chicken breast 2 tblspn BBQ sauce on the side
1 cup broccoli and cauliflower mix
MEAL#3
1 scoop whey in water *ran out here at work
1 cup low fat cottage cheese
about 2.5 oz dry salami
water
*ended up just running to the deli next door*
MEAL#4
2 turkey dogs w/mustard and relish
diet pepsi
water
MEAL#5
Wednesday, October 17, 2007
Delts/Traps
pre/during workout
BCAA boost in sugar free kool-aid
water
30 mins recumbent bike
11 mins step mill
15 mins recumbent bike
total cardio=56 mins
banana,gatorade
DELTS
4 warm up sets DB front,side,rear raises
2 warm up sets DB shoulder press
2 working sets DB shoulder press*65x6,75x6*was going to stop here but spotter on the 75's keep touching my elbows! I didn't like the feel of them! GGGRRGHHH!
2 sets BB shoulder press*135x5,185x4*drop to 135x5*
2 working sets DB front raises*35x6,35x6*
3 sets behind the back cable raises*30x8,30x10,30x10*
2 sets cable rear raises*40x9,30x9*
TRAPS
2 sets upright rows w/ez bar*90x7,105x7*
3 sets standing DB shrugs*90x6,100x5,105x5*
stretching
MEAL#1
3 scoops whey in gatorade
2 low fat pop tarts
MEAL#2
steak
1 cup broccoli & cauliflower mix
gatorade
MEAL#3
2 scoops whey in water
MEAL#4
1 scoop whey in water
slice of german chocolate cake =( I know...
MEAL#5
about 6 chicken wings
sugar free kool-aid
water
BCAA boost in sugar free kool-aid
water
30 mins recumbent bike
11 mins step mill
15 mins recumbent bike
total cardio=56 mins
banana,gatorade
DELTS
4 warm up sets DB front,side,rear raises
2 warm up sets DB shoulder press
2 working sets DB shoulder press*65x6,75x6*was going to stop here but spotter on the 75's keep touching my elbows! I didn't like the feel of them! GGGRRGHHH!
2 sets BB shoulder press*135x5,185x4*drop to 135x5*
2 working sets DB front raises*35x6,35x6*
3 sets behind the back cable raises*30x8,30x10,30x10*
2 sets cable rear raises*40x9,30x9*
TRAPS
2 sets upright rows w/ez bar*90x7,105x7*
3 sets standing DB shrugs*90x6,100x5,105x5*
stretching
MEAL#1
3 scoops whey in gatorade
2 low fat pop tarts
MEAL#2
steak
1 cup broccoli & cauliflower mix
gatorade
MEAL#3
2 scoops whey in water
MEAL#4
1 scoop whey in water
slice of german chocolate cake =( I know...
MEAL#5
about 6 chicken wings
sugar free kool-aid
water
Tuesday, October 16, 2007
Cardio/Abs
pre/during cardio
BCAA boost in crystal light
cytomax
water
30 mins stationary bike
15 mins aerobics
15 mins stationary bike
total cardio=60 mins
4 sets of crunches
2 sets of leg lifts
MEAL#1
2 scoops whey in water
MEAL#2
left over catfish
water
MEAL#3
steak
1 cup broccoli & cauliflower mix
crystal light
MEAL#4
same as meal#3
MEAL#5
BCAA boost in crystal light
cytomax
water
30 mins stationary bike
15 mins aerobics
15 mins stationary bike
total cardio=60 mins
4 sets of crunches
2 sets of leg lifts
MEAL#1
2 scoops whey in water
MEAL#2
left over catfish
water
MEAL#3
steak
1 cup broccoli & cauliflower mix
crystal light
MEAL#4
same as meal#3
MEAL#5
Monday, October 15, 2007
Cardio/Abs
pre during cardio
BCAA boost in crystal light
cytomax
water
46 mins stationary bike
3 sets crunches
MEAL#1
2 scoops whey in water
MEAL#2
mickey d's big mac value deal
MEAL#3
catfish and fries
crystal light
MEAL#4
MEAL#5
BCAA boost in crystal light
cytomax
water
46 mins stationary bike
3 sets crunches
MEAL#1
2 scoops whey in water
MEAL#2
mickey d's big mac value deal
MEAL#3
catfish and fries
crystal light
MEAL#4
MEAL#5
Sunday Legs/Calves
pre during cardio
BCAA boast in crystal light
cytomax
sugar free full throttle
water
I was tired sunday and all the energy drinks got me fired up and boy did I crash about 3/4 ways thru my workout and afterwards...lol
I've got to get more sleep
my right knee was bothering me so I decided to just see how it felt before upping the weights
felt ok really. still didn't push it, but today(Monday) its hurting a bit
25 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
total cardio=57 mins
banana,gatorade
LEGS(QUADS)
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets Squats*barx15,95x15,135x10*
3 working sets Squats*185x10,225x8,225x7*
3 sets leg press*380x10,560x10,650x8*
2 sets leg extensions*100x12,110x9*drop to 60x9,60x6*done unilaterally
CALVES
5 sets seated calf raises*50x8,50x8,95x8,95x8,140x5*
stretching,icing my back
MEAL#1
3 scoops whey in gatorade
1 cup grits,soy milk,equal,1/2 banana
MEAL#2
4 bisquits
1 chicken breast
gatorade
crystal light
MEAL#3
2 scoops whey in water
MEAL#4
bowl of beef chili
6 chicken wings
1/2 cup ice cream
MEAL#5
BCAA boast in crystal light
cytomax
sugar free full throttle
water
I was tired sunday and all the energy drinks got me fired up and boy did I crash about 3/4 ways thru my workout and afterwards...lol
I've got to get more sleep
my right knee was bothering me so I decided to just see how it felt before upping the weights
felt ok really. still didn't push it, but today(Monday) its hurting a bit
25 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
total cardio=57 mins
banana,gatorade
LEGS(QUADS)
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets Squats*barx15,95x15,135x10*
3 working sets Squats*185x10,225x8,225x7*
3 sets leg press*380x10,560x10,650x8*
2 sets leg extensions*100x12,110x9*drop to 60x9,60x6*done unilaterally
CALVES
5 sets seated calf raises*50x8,50x8,95x8,95x8,140x5*
stretching,icing my back
MEAL#1
3 scoops whey in gatorade
1 cup grits,soy milk,equal,1/2 banana
MEAL#2
4 bisquits
1 chicken breast
gatorade
crystal light
MEAL#3
2 scoops whey in water
MEAL#4
bowl of beef chili
6 chicken wings
1/2 cup ice cream
MEAL#5
Saturday, October 13, 2007
Delts/Chest/Arms
pre/during workout
BCAA boost in crystal light
cytomax
water
25 mins recumbent bike
10 mins tread mill
20 mins recumbent bike
total cardio =55 mins
4 sets supported hanging knee ups
banana,gatorade
DELTS
3 warm up sets front,side,rear raises
4 warm up sets BB shoulder press
2 working sets BB shoulder press*165x7,185x5*drop to 135x6*
CHEST
2 warm up sets flat DB bench press
2 working sets flat DB bench press*75x8,95x7*
2 sets incline BB bench press*185x7,205x4*drop to 135x6*
TRICEPS
3 sets close grip bench press*135x8,155x5,175x5*drop to 135x6*
2 supersets*overhead tricep extensions* w/V grip *120x10,140x10*
*pressdowns w/V grip*140x7,140x7*
BICEPS
2 sets altern. DB curls*35x8,40x6*
2 sets ez bar curls*95x9,105x5*drop to 70x4,rest 70x9*
2 sets preacher curl machine*done unilaterally*60x20,40x15*
stretching,icing my back
MEAL#1
3 scoops whey in gatorade
3/4 cup grits w/soy milk,equal,banana
MEAL#2
chicken breast
2 small slices beef pot roast
crystal light
MEAL#3
about 12 fish sticks
1 scoop whey in water
crystal light
MEAL#4
1 scoop whey in water
slice of toast w/tblspn peanut butter
MEAL#5
BCAA boost in crystal light
cytomax
water
25 mins recumbent bike
10 mins tread mill
20 mins recumbent bike
total cardio =55 mins
4 sets supported hanging knee ups
banana,gatorade
DELTS
3 warm up sets front,side,rear raises
4 warm up sets BB shoulder press
2 working sets BB shoulder press*165x7,185x5*drop to 135x6*
CHEST
2 warm up sets flat DB bench press
2 working sets flat DB bench press*75x8,95x7*
2 sets incline BB bench press*185x7,205x4*drop to 135x6*
TRICEPS
3 sets close grip bench press*135x8,155x5,175x5*drop to 135x6*
2 supersets*overhead tricep extensions* w/V grip *120x10,140x10*
*pressdowns w/V grip*140x7,140x7*
BICEPS
2 sets altern. DB curls*35x8,40x6*
2 sets ez bar curls*95x9,105x5*drop to 70x4,rest 70x9*
2 sets preacher curl machine*done unilaterally*60x20,40x15*
stretching,icing my back
MEAL#1
3 scoops whey in gatorade
3/4 cup grits w/soy milk,equal,banana
MEAL#2
chicken breast
2 small slices beef pot roast
crystal light
MEAL#3
about 12 fish sticks
1 scoop whey in water
crystal light
MEAL#4
1 scoop whey in water
slice of toast w/tblspn peanut butter
MEAL#5
Friday, October 12, 2007
Cardio/Abs
pre/during cardio
coffee w/equal
BCAA boost in crystal light
cytomax
water
53 mins stationary bike
15 mins aerobics tape
15 mins stationary bike
total cardio=83 mins
2 sets crunches
2 sets reverse crunches
MEAL#1
3 scoops whey in gatorade
MEAL#2
beef pot roast
1 cup of potatoes
1 cup broccoli/cauliflower mix
crystal light
MEAL#3
beef pot roast
diet coke
water
MEAL#4
MEAL#5
coffee w/equal
BCAA boost in crystal light
cytomax
water
53 mins stationary bike
15 mins aerobics tape
15 mins stationary bike
total cardio=83 mins
2 sets crunches
2 sets reverse crunches
MEAL#1
3 scoops whey in gatorade
MEAL#2
beef pot roast
1 cup of potatoes
1 cup broccoli/cauliflower mix
crystal light
MEAL#3
beef pot roast
diet coke
water
MEAL#4
MEAL#5
Thursday, October 11, 2007
Back/Traps
on vacation took Mon. and Tues. off
Wed I did 60 mins on the stationary bike
today I did BACK/TRAPS
pre/during workout
coffee w/equal
cytomax
water
25 mins recumbent bike
11 mins step mill
20 mins recumbent bike
total cardio =56 mins
banana,gatorade
BACK
2 warm up sets pulldowns wide overhand grip*120x12,150x10*
3 working sets pulldowns*190x8,210x8,230x6*drop to 190x5*
3 sets seated cable rows*med underhand grip*230x6,260x9,280x5*
2 sets bent over BB rows*205x6,225x5*
2 sets HS high row machine*160x7,180x5*drop to 90x5*lbs per side
TRAPS
3 sets seated DB shrugs*85x5,90x4,90x5*
stretching,heat,ice for my back
MEAL#1
2 scoops whey in 16 oz gatorade
MEAL#2
chicken breast
1 cup broccoli and cauliflower mix
diet coke
water
MEAL#3
chicken breast
2 slices pizza
crystal light
MEAL#4
beef roast
crystal light
MEAL#5
Wed I did 60 mins on the stationary bike
today I did BACK/TRAPS
pre/during workout
coffee w/equal
cytomax
water
25 mins recumbent bike
11 mins step mill
20 mins recumbent bike
total cardio =56 mins
banana,gatorade
BACK
2 warm up sets pulldowns wide overhand grip*120x12,150x10*
3 working sets pulldowns*190x8,210x8,230x6*drop to 190x5*
3 sets seated cable rows*med underhand grip*230x6,260x9,280x5*
2 sets bent over BB rows*205x6,225x5*
2 sets HS high row machine*160x7,180x5*drop to 90x5*lbs per side
TRAPS
3 sets seated DB shrugs*85x5,90x4,90x5*
stretching,heat,ice for my back
MEAL#1
2 scoops whey in 16 oz gatorade
MEAL#2
chicken breast
1 cup broccoli and cauliflower mix
diet coke
water
MEAL#3
chicken breast
2 slices pizza
crystal light
MEAL#4
beef roast
crystal light
MEAL#5
Sunday Legs(Quads)/Calves
pre/during workout
coffee w/equal
cytomax
water
60 mins cardio
banana,gatorade
LEGS(QUADS)
5 warm up sets leg extensions
2 warm up sets standing leg curls
2 warm up sets leg press*200x15,400x10*
2 working sets leg press*580x10,760x6*
2 working sets leg extensions*100x14,110x12*drop to 60x12,60x18*done unilaterally
CALVES
seated calf raises*80x6,125x6,80x6*
coffee w/equal
cytomax
water
60 mins cardio
banana,gatorade
LEGS(QUADS)
5 warm up sets leg extensions
2 warm up sets standing leg curls
2 warm up sets leg press*200x15,400x10*
2 working sets leg press*580x10,760x6*
2 working sets leg extensions*100x14,110x12*drop to 60x12,60x18*done unilaterally
CALVES
seated calf raises*80x6,125x6,80x6*
Saturday Chest/Arms
pre/during workout
coffee w/equal
cytomax
water
60 mins cardio
banana,gatorade
CHEST
2 warm up sets incline DB flyes
3 warm up sets incline DB bench press
2 working sets incline DB bench press*75x8,90x8*
2 sets flat DB bench press*95x6,95x4*
2 sets decline machine press*210x5,210x5*drop to 180x9*
2 sets incline BB bench press*185x6,195x4*drop to 135 to failure*
TRICEPS
3 supersets*overhead tricep extensions w/V bar*110x10,140x10,150x10*
*pressdowns w/V bar*140x7,150x7,155x6*
1 set rope pressdowns*120x8*drop to 80 to failure*
BICEPS
3 sets altern. DB curls*10x10,30x8,40x5*
2 sets ez bar curls*85x9,95x6*
2 sets preacher curl machine*done unilaterally*40x25,60x20*
3 sets DB hammer curls*50x10,60x8,75x5*drop to 10x25*
coffee w/equal
cytomax
water
60 mins cardio
banana,gatorade
CHEST
2 warm up sets incline DB flyes
3 warm up sets incline DB bench press
2 working sets incline DB bench press*75x8,90x8*
2 sets flat DB bench press*95x6,95x4*
2 sets decline machine press*210x5,210x5*drop to 180x9*
2 sets incline BB bench press*185x6,195x4*drop to 135 to failure*
TRICEPS
3 supersets*overhead tricep extensions w/V bar*110x10,140x10,150x10*
*pressdowns w/V bar*140x7,150x7,155x6*
1 set rope pressdowns*120x8*drop to 80 to failure*
BICEPS
3 sets altern. DB curls*10x10,30x8,40x5*
2 sets ez bar curls*85x9,95x6*
2 sets preacher curl machine*done unilaterally*40x25,60x20*
3 sets DB hammer curls*50x10,60x8,75x5*drop to 10x25*
Friday, October 5, 2007
Cardio only
pre/during cardio
coffee w/equal
cyto-max
sugar free full throttle
water
20 mins stationary bike
15 mins aerobics
40 mins stationary bike
total cardio=75 mins
MEAL#1
2 scoops whey in 16oz gatorade
1 cup peanut buter capt'n crunch
MEAL#2
turkey sandwich on wheat
8oz low fat cottage cheese
mini- can of pringles
vitamin water
MEAL#3
2 scoops whey in water
MEAL#4
about 12 fish sticks
fresca
water
MEAL#5
coffee w/equal
cyto-max
sugar free full throttle
water
20 mins stationary bike
15 mins aerobics
40 mins stationary bike
total cardio=75 mins
MEAL#1
2 scoops whey in 16oz gatorade
1 cup peanut buter capt'n crunch
MEAL#2
turkey sandwich on wheat
8oz low fat cottage cheese
mini- can of pringles
vitamin water
MEAL#3
2 scoops whey in water
MEAL#4
about 12 fish sticks
fresca
water
MEAL#5
Thursday, October 4, 2007
Back/Traps
pre/during workout
coffee w/equal
sugar free full throttle
ctyomax
water
30 mins recumbent bike
11 mins step mill
15 mins recumbent bike
total cardio=56 mins
banana,gatorade
BACK
3 warm up sets HS high row machine*45x15,90x10,135x8*lbs per side
3 working sets HS high row machine*160x7,170x5,180x5* lbs per side
2 sets wide over hand grip pulldowns*170x6,190x5*drop to 120x7*
2 sets narrow underhand grip pulldowns*210x5,210x5*
3 sets BB rows*205x5,225x6,230x4*
2 sets seated cable rows*med underhand grip*200x6,240x8*
TRAPS
2 sets upright rows w/ez bar*90x6,105x6*
2 sets DB shrugs(standing)90x5,90x5*drop to 65x7*
stretching
MEAL#1
2 scoops whey in water
gatorade
MEAL#2
1/2 cup spaghetti
1/2 cup tomato sauce,ground beef
1/2 banana
gatorade
water
MEAL#3
2 scoops whey in water
MEAL#4
8oz. cottage cheese
MEAL#5
6 fried chicken wings
gatorade
water
coffee w/equal
sugar free full throttle
ctyomax
water
30 mins recumbent bike
11 mins step mill
15 mins recumbent bike
total cardio=56 mins
banana,gatorade
BACK
3 warm up sets HS high row machine*45x15,90x10,135x8*lbs per side
3 working sets HS high row machine*160x7,170x5,180x5* lbs per side
2 sets wide over hand grip pulldowns*170x6,190x5*drop to 120x7*
2 sets narrow underhand grip pulldowns*210x5,210x5*
3 sets BB rows*205x5,225x6,230x4*
2 sets seated cable rows*med underhand grip*200x6,240x8*
TRAPS
2 sets upright rows w/ez bar*90x6,105x6*
2 sets DB shrugs(standing)90x5,90x5*drop to 65x7*
stretching
MEAL#1
2 scoops whey in water
gatorade
MEAL#2
1/2 cup spaghetti
1/2 cup tomato sauce,ground beef
1/2 banana
gatorade
water
MEAL#3
2 scoops whey in water
MEAL#4
8oz. cottage cheese
MEAL#5
6 fried chicken wings
gatorade
water
Tuesday, October 2, 2007
Delts/Biceps
yesterday I did 35 mins on the stationary bike
today
pre/during workout
coffee w/equal
cytomax
zero carb monster drink
water
30 mins recumbent bike
10 mins step mill
10 mins recumbent bike
total cardio=50 mins
banana,gatorade
DELTS
4 warm up sets front,side,rear raises
2 warm up sets DB shoulder press
2 warm up sets BB shoulder press
3 working sets BB shoulder press*165x6,185x5,190x4*drop to 135x6*
2 working sets DB rear raises on incline bench*35x7,35x7*
2 working sets DB front raises*35x6,40x6*
2 working sets DB side raises*40x7,40x7*drop to 20x9,10x12*
BICEPS
3 sets altern. DB curls*25x10,35x8,40x6*
3 sets cable curls w/str8 bar*120x8,140x8,14ox8*drop to 100x6*
stretching,icing
MEAL#1
3 scoops whey in 18 oz water
MEAL#2
5-6 fried prawns
2 filet pan fried catfish
gatorade
1/2 banana
MEAL#3
turkey sandwich on wheat
8oz cottage cheese
diet coke
MEAL#4
diet snapple
2 scoops whey in water
MEAL#5
about 12 fish sticks
fresca
water
today
pre/during workout
coffee w/equal
cytomax
zero carb monster drink
water
30 mins recumbent bike
10 mins step mill
10 mins recumbent bike
total cardio=50 mins
banana,gatorade
DELTS
4 warm up sets front,side,rear raises
2 warm up sets DB shoulder press
2 warm up sets BB shoulder press
3 working sets BB shoulder press*165x6,185x5,190x4*drop to 135x6*
2 working sets DB rear raises on incline bench*35x7,35x7*
2 working sets DB front raises*35x6,40x6*
2 working sets DB side raises*40x7,40x7*drop to 20x9,10x12*
BICEPS
3 sets altern. DB curls*25x10,35x8,40x6*
3 sets cable curls w/str8 bar*120x8,140x8,14ox8*drop to 100x6*
stretching,icing
MEAL#1
3 scoops whey in 18 oz water
MEAL#2
5-6 fried prawns
2 filet pan fried catfish
gatorade
1/2 banana
MEAL#3
turkey sandwich on wheat
8oz cottage cheese
diet coke
MEAL#4
diet snapple
2 scoops whey in water
MEAL#5
about 12 fish sticks
fresca
water
Sunday September 30th
cardio/abs
75 mins cardio
4 sets supported hanging knee ups
2 sets supported hanging alternating knee ups
75 mins cardio
4 sets supported hanging knee ups
2 sets supported hanging alternating knee ups
Saturday September 29th
LEGS(HAMS)/CALVES
pre/during workout
coffee/w/equal
zero carb monster energy drink
25 mins recumbent bike
7 mins treadmill
8 mins recumbent bike
total cardio=40 mins
banana,gatorade
LEGS(HAMS)
2 warm up sets standing leg curls
4 warm up sets leg extensions
3 warm up sets stiff legged dead lifts
4 working sets SLDL's*135x10,185x8,225x7,225x6*drop to 135x7*
4 sets leg press*270x10,470x10,670x8,760x5*
2 sets seated leg curls*240x12,275x10*
2 working sets leg extensions*110x10,120x7*drop to 60x8,60x12+6rp*done unilaterally*
CALVES
4 sets seated calf raises*45x10,90x10,135x7,135x8*
stretching,icing
pre/during workout
coffee/w/equal
zero carb monster energy drink
25 mins recumbent bike
7 mins treadmill
8 mins recumbent bike
total cardio=40 mins
banana,gatorade
LEGS(HAMS)
2 warm up sets standing leg curls
4 warm up sets leg extensions
3 warm up sets stiff legged dead lifts
4 working sets SLDL's*135x10,185x8,225x7,225x6*drop to 135x7*
4 sets leg press*270x10,470x10,670x8,760x5*
2 sets seated leg curls*240x12,275x10*
2 working sets leg extensions*110x10,120x7*drop to 60x8,60x12+6rp*done unilaterally*
CALVES
4 sets seated calf raises*45x10,90x10,135x7,135x8*
stretching,icing
Friday, September 28, 2007
Back/Arms
pre/during workout
coffee w/equal
5 g BCAA's in gatorade
sugar free full throttle
water
25 mins recumbent bike
12 mins step mill
20 mins recumbent bike
total cardio=57 mins
banana,gatorade
BACK
2 warm up sets lat pulldowns wide overhand grip
2 working sets lat pulldowns*180x8,210x4*drop to 160x5*
2 sets bent over BB rows*205x6,225x5*
TRICEPS/BICEPS
3 warm up sets close grip bench press*bar,95,135x12*
4 working sets close grip bench press*185x5,205x5,215x5,225x3*drop to 135x8*
3 supersets *overhead tricep extensions w/rope,120x7,120x7,120x7*drop to 100x5*
*rope pressdowns*120x6,120x6,120x6*drop to 100x5*
2 sets one arm preacher curl machine*50x25,70x25*
2 sets ez bar curls*95x8,100x6*
1 set DB skull crushers*30x12*left elbow hurt like a mutha so I switched to ez bar
1 set ez bar skull crushers*75x12*
3 sets DB hammer curls*50x8,65x5,75x5*
3 sets altern. DB curls(zotman style)*30x8,30x8,(10x5*squeezing hard)
stretching/icing
MEAL#1
3/4 cup cooked grits
2 whole eggs
2 egg whites
gatorade
MEAL#2
1/2 spaghetti
1/2 cup tomato sauce,onions,garlic
water
MEAL#3
turkey sandwich on wheat
vitamin water
baby can of pringles
MEAL#4
1/2 cup low fat cottage cheese
water
MEAL#5
2 turkey sausages w/bun
coffee w/equal
5 g BCAA's in gatorade
sugar free full throttle
water
25 mins recumbent bike
12 mins step mill
20 mins recumbent bike
total cardio=57 mins
banana,gatorade
BACK
2 warm up sets lat pulldowns wide overhand grip
2 working sets lat pulldowns*180x8,210x4*drop to 160x5*
2 sets bent over BB rows*205x6,225x5*
TRICEPS/BICEPS
3 warm up sets close grip bench press*bar,95,135x12*
4 working sets close grip bench press*185x5,205x5,215x5,225x3*drop to 135x8*
3 supersets *overhead tricep extensions w/rope,120x7,120x7,120x7*drop to 100x5*
*rope pressdowns*120x6,120x6,120x6*drop to 100x5*
2 sets one arm preacher curl machine*50x25,70x25*
2 sets ez bar curls*95x8,100x6*
1 set DB skull crushers*30x12*left elbow hurt like a mutha so I switched to ez bar
1 set ez bar skull crushers*75x12*
3 sets DB hammer curls*50x8,65x5,75x5*
3 sets altern. DB curls(zotman style)*30x8,30x8,(10x5*squeezing hard)
stretching/icing
MEAL#1
3/4 cup cooked grits
2 whole eggs
2 egg whites
gatorade
MEAL#2
1/2 spaghetti
1/2 cup tomato sauce,onions,garlic
water
MEAL#3
turkey sandwich on wheat
vitamin water
baby can of pringles
MEAL#4
1/2 cup low fat cottage cheese
water
MEAL#5
2 turkey sausages w/bun
Thursday, September 27, 2007
Cardio only
pre/during cardio
coffee w/equal
5 g BCAA's in sugar free kool-aid
water
35 mins stationary bike
10 mins aerobics
20 mins stationary bike
total cardio=65 mins
MEAL#1
3 turkey sausages
2 slices wheat toast
gatorade
MEAL#2
fish sticks about 12
gatorade
water
MEAL#3
sugar free kool-aid
1/2 cup pasta
3/4 cup ground beef w/tomato sauce,onions,garlic
MEAL#4
2 turkey sausages w/2 slices bread
diet coke
water
MEAL#5
coffee w/equal
5 g BCAA's in sugar free kool-aid
water
35 mins stationary bike
10 mins aerobics
20 mins stationary bike
total cardio=65 mins
MEAL#1
3 turkey sausages
2 slices wheat toast
gatorade
MEAL#2
fish sticks about 12
gatorade
water
MEAL#3
sugar free kool-aid
1/2 cup pasta
3/4 cup ground beef w/tomato sauce,onions,garlic
MEAL#4
2 turkey sausages w/2 slices bread
diet coke
water
MEAL#5
Wednesday, September 26, 2007
Back/Chest
pre during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
sugar free full throttle
water
30 mins recumbent bike
15 mins treadmill
10 mins recumbent bike
total cardio=55 mins
banana,gatorade
BACK/CHEST
2 warm up sets wide grip/overhand pulldowns
3 working sets pulldowns*190x8,220x6,240x4*drop to 190x5*
3 warm up sets incline DB bench press
3 working sets incline DB bench press*60x7,80x6,90x8*
3 sets HS high row machine*3 plates x 6, 3 plts+25lbs x 7, 4 plates x 6* lbs per side
2 sets flat BB bench press*185x6,205x6*
3 sets seated rows,med underhand grip*200x8,230x8,260x6*
2 sets decline machine bench press*210x9,230x5*drop to 180x3,90x6*
MEAL#1
2 whole eggs
6 egg whites
2 slices wheat bread
gatorade
*diet coke asa I hit work*
MEAL#2
1/2 cup spaghetti
1 cup lean ground beef beef w/diced tomatos,onions,garlic
mixed w/about 6 oz chili w/o beans
5 g BCAA's in sugar free kool-aid
MEAL#3
same as meal #2
MEAL#4
fish sticks about 12-16
sugar free kool-aid
water
MEAL#5
coffee w/equal
5 g BCAA's in sugar free kool-aid
sugar free full throttle
water
30 mins recumbent bike
15 mins treadmill
10 mins recumbent bike
total cardio=55 mins
banana,gatorade
BACK/CHEST
2 warm up sets wide grip/overhand pulldowns
3 working sets pulldowns*190x8,220x6,240x4*drop to 190x5*
3 warm up sets incline DB bench press
3 working sets incline DB bench press*60x7,80x6,90x8*
3 sets HS high row machine*3 plates x 6, 3 plts+25lbs x 7, 4 plates x 6* lbs per side
2 sets flat BB bench press*185x6,205x6*
3 sets seated rows,med underhand grip*200x8,230x8,260x6*
2 sets decline machine bench press*210x9,230x5*drop to 180x3,90x6*
MEAL#1
2 whole eggs
6 egg whites
2 slices wheat bread
gatorade
*diet coke asa I hit work*
MEAL#2
1/2 cup spaghetti
1 cup lean ground beef beef w/diced tomatos,onions,garlic
mixed w/about 6 oz chili w/o beans
5 g BCAA's in sugar free kool-aid
MEAL#3
same as meal #2
MEAL#4
fish sticks about 12-16
sugar free kool-aid
water
MEAL#5
Tuesday, September 25, 2007
Cardio only
so yesterday I did cardio for 50 mins on the stationary bike
today I did
pre/during cardio
coffee w/equal
5 g BCAA's in sugar free kool-aid
water
35 mins stationary bike
15 mins aerobics
15 mins stationary bike
total cardio=65 mins
MEAL#1
2 whole eggs
2 egg whites
2 slices wheat bread
gatorade
MEAL#2
5 g BCAA's in sugar free kool-aid
taco salad
MEAL#3
homemade nachos
diet coke
water
MEAL#4
MEAL#5
today I did
pre/during cardio
coffee w/equal
5 g BCAA's in sugar free kool-aid
water
35 mins stationary bike
15 mins aerobics
15 mins stationary bike
total cardio=65 mins
MEAL#1
2 whole eggs
2 egg whites
2 slices wheat bread
gatorade
MEAL#2
5 g BCAA's in sugar free kool-aid
taco salad
MEAL#3
homemade nachos
diet coke
water
MEAL#4
MEAL#5
Leg(Quads)/Calves
pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool aid
water
20 mins recumbent
10 mins step mill
20 mins recumbent
10 mins treadmill
total cardio=60 mins
banana,gatorade
LEGS(QUADS)
4 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
2 working sets squats*185x10,225x10*
3 sets leg press*360x10,540x10,720x5*drop to 360x20*plus 10 rp*
2 working sets leg extensions*100x12,110x8*drop to 60x8*
2 super sets*SLDLs*100x8,leg extensions,60x8*
*SLDL's*110x7,leg extensions,60x8*
CALVES
4 sets seated calf raises*90x8,90x8,135x8,135x8*
2 sets standing calf raises*495x6,495x5*
MEAL#1
6 egg whites
2 whole eggs
2 slices wheat bread
5 g BCAA's in sugar free ice tea
water
MEAL#2
chicken breast
broccoli
1/2 banana
sugar free ice tea
MEAL#3
15oz. beef chili
1/2 chicken breast
gatorade
MEAL#4
15 or so fish sticks
diet coke
MEAL#5
coffee w/equal
5 g BCAA's in sugar free kool aid
water
20 mins recumbent
10 mins step mill
20 mins recumbent
10 mins treadmill
total cardio=60 mins
banana,gatorade
LEGS(QUADS)
4 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
2 working sets squats*185x10,225x10*
3 sets leg press*360x10,540x10,720x5*drop to 360x20*plus 10 rp*
2 working sets leg extensions*100x12,110x8*drop to 60x8*
2 super sets*SLDLs*100x8,leg extensions,60x8*
*SLDL's*110x7,leg extensions,60x8*
CALVES
4 sets seated calf raises*90x8,90x8,135x8,135x8*
2 sets standing calf raises*495x6,495x5*
MEAL#1
6 egg whites
2 whole eggs
2 slices wheat bread
5 g BCAA's in sugar free ice tea
water
MEAL#2
chicken breast
broccoli
1/2 banana
sugar free ice tea
MEAL#3
15oz. beef chili
1/2 chicken breast
gatorade
MEAL#4
15 or so fish sticks
diet coke
MEAL#5
Saturday, September 22, 2007
Delts/Biceps/Forearms
pre/during workout
sugar free full throttle
5 g BCAA's in sugar free kool-aid
water
25 mins recumbent bike
11 mins tread mill
20 mins recumbent bike
total cardio= 56 mins
banana,gatorade
DELTS
4 warm up sets DB front,side rear raises
3 warm up sets DB shoulder press
3 sets BB shoulder press*135x8,165x6,185x5*drop to 155x4,135x5*
2 working sets rear DB raises on incline bench*35x7,35x7*
2 working sets DB front raises*40x7,40x6*
2 working sets DB side raises*45x7,45x6*drop to 20x7,10x12*
BICEPS
3 sets one arm preacher curl machine*40x25,60x22,80x12*
3 sets altern. DB curls*zotman style*10x15,25x10,35x8*
2 sets ez bar curls*85x10,95x9*
FOREARMS
3 sets cable hammer curls w/rope attach.*140x10,150x9,150x9*drop to 120x5,90x6*
MEAL#1
2 scoops whey in gatorade
5 g BCAA's in sugar free kool-aid
1 cup corn pops dry
MEAL#2
BBQ chicken and ribs
gatorade
MEAL#3
chicken
broccoli w/soy sauce
MEAL#4
2 turkey dogs w/buns
fresca
water
MEAL#5
sugar free full throttle
5 g BCAA's in sugar free kool-aid
water
25 mins recumbent bike
11 mins tread mill
20 mins recumbent bike
total cardio= 56 mins
banana,gatorade
DELTS
4 warm up sets DB front,side rear raises
3 warm up sets DB shoulder press
3 sets BB shoulder press*135x8,165x6,185x5*drop to 155x4,135x5*
2 working sets rear DB raises on incline bench*35x7,35x7*
2 working sets DB front raises*40x7,40x6*
2 working sets DB side raises*45x7,45x6*drop to 20x7,10x12*
BICEPS
3 sets one arm preacher curl machine*40x25,60x22,80x12*
3 sets altern. DB curls*zotman style*10x15,25x10,35x8*
2 sets ez bar curls*85x10,95x9*
FOREARMS
3 sets cable hammer curls w/rope attach.*140x10,150x9,150x9*drop to 120x5,90x6*
MEAL#1
2 scoops whey in gatorade
5 g BCAA's in sugar free kool-aid
1 cup corn pops dry
MEAL#2
BBQ chicken and ribs
gatorade
MEAL#3
chicken
broccoli w/soy sauce
MEAL#4
2 turkey dogs w/buns
fresca
water
MEAL#5
Friday, September 21, 2007
Cardio only
this week off from lifting was a much needed break
I was physically unable to train but mentally I wanted to be in the gym
today I did cardio only
pre/during cardio
5 g BCAA's in sugar free kool-aid
full throttle energy drink
15 min stationary bike
20 min aerobics
35 mins stationary bike
total cardio=70 mins
stretching
*didn't have time to ice down my back*
MEAL#1
2 scoops whey in water
MEAL#2
2 1/2 cups broccoli
1/2 chicken breast,onions,green peppers,garlic saute w/soy sauce
sugar free kool-aid
MEAL#3
*office annual picnic*
BBQ chicken and ribs
mac salad
pinneapple and strawberries
small slice cake
water
MEAL#4
BBQ chicken and ribs
broccoli
MEAL#5
I was physically unable to train but mentally I wanted to be in the gym
today I did cardio only
pre/during cardio
5 g BCAA's in sugar free kool-aid
full throttle energy drink
15 min stationary bike
20 min aerobics
35 mins stationary bike
total cardio=70 mins
stretching
*didn't have time to ice down my back*
MEAL#1
2 scoops whey in water
MEAL#2
2 1/2 cups broccoli
1/2 chicken breast,onions,green peppers,garlic saute w/soy sauce
sugar free kool-aid
MEAL#3
*office annual picnic*
BBQ chicken and ribs
mac salad
pinneapple and strawberries
small slice cake
water
MEAL#4
BBQ chicken and ribs
broccoli
MEAL#5
Sunday, September 16, 2007
Chest/Triceps
still felt tired from running around yesterday and staying out later than normal
had a hard time waking up today
did incline DB press for the first time in months,boy were they hard to balance
I think I'll keep them in my routine for awhile.
pre during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
sugar free full throttle
water
20 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
total cardio=52 mins
banana
CHEST
2 warm up sets decline machine press
3 working sets decline machine press*180x10,210x7,230x6*
3 sets incline DB press*60x7,75x7,85x6*
2 sets flat DB bench press*95x5,95x3*
TRICEPS
3 sets close grip bench press*135x10,175x6,195x4*drop to 135x6*
3 supersets*overhead tricep extensions w/V bar*120x12,140x10,150x10
*pressdowns*140x6,150x6,155x6*
*reverse grip pressdowns w/V bar*130x6,130x6,130x5*
1 superset *overhead tricep extensions*155x8*
*pressdowns*155x6*
2 sets one arm pressdowns w/rope*50x9,50x7*
2 supersets pressdowns w/rope*100x20,80x15*
*one arm pressdowns w/rope*40x9,40x9*
MEAL#1
2 scoops whey in gatorade
5 g BCAA's in sugar free kool-aid
MEAL#2
broccoli/beef
1 cup shrimp fried rice
3 potstickers
gatorade
MEAL#3
1 scoop whey in water
MEAL#4
MEAL#5
*can't remember what I ate but I know I ate at least 2 more meals*
had a hard time waking up today
did incline DB press for the first time in months,boy were they hard to balance
I think I'll keep them in my routine for awhile.
pre during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
sugar free full throttle
water
20 mins recumbent bike
12 mins tread mill
20 mins recumbent bike
total cardio=52 mins
banana
CHEST
2 warm up sets decline machine press
3 working sets decline machine press*180x10,210x7,230x6*
3 sets incline DB press*60x7,75x7,85x6*
2 sets flat DB bench press*95x5,95x3*
TRICEPS
3 sets close grip bench press*135x10,175x6,195x4*drop to 135x6*
3 supersets*overhead tricep extensions w/V bar*120x12,140x10,150x10
*pressdowns*140x6,150x6,155x6*
*reverse grip pressdowns w/V bar*130x6,130x6,130x5*
1 superset *overhead tricep extensions*155x8*
*pressdowns*155x6*
2 sets one arm pressdowns w/rope*50x9,50x7*
2 supersets pressdowns w/rope*100x20,80x15*
*one arm pressdowns w/rope*40x9,40x9*
MEAL#1
2 scoops whey in gatorade
5 g BCAA's in sugar free kool-aid
MEAL#2
broccoli/beef
1 cup shrimp fried rice
3 potstickers
gatorade
MEAL#3
1 scoop whey in water
MEAL#4
MEAL#5
*can't remember what I ate but I know I ate at least 2 more meals*
Saturday, September 15, 2007
Back/Biceps
pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
25 mins recumbent bike
11 mins treadmill
10 mins recumbent bike
8 mins step mill
6 mins recumbent bike
total cardio=60 mins
banana,gatorade
BACK
3 warm up sets wide grip pulldowns*overhand
3 working sets wide grip pulldowns*190x6,210x6,230x5*drop to 180x8*
4 sets HS high row machine*135x10,160x7,170x6,180x5*lbs per side
3 sets seated rows med underhand grip w/ez bar*230x6,250x7,280x5*drop to 200x5*
2 sets bent over BB rows*205x5,205x5*
1 set supported t-bar rows*180x5*drop to 90x12*
BICEPS
3 sets altern. DB curls*10x10,20x8,35x6*
2 sets preacher curl machine*50x22,70x20*done unilaterally
2 sets ez bar curls*80x10x90x6*drop to 40x6 w/str8 bar*
MEAL#1
2 scoops whey in gatorade
MEAL#2
1 cup broccoli
1 1/2 ground beef patties w/soy sauce
gatorade
MEAL#3
3 scoops whey in water
MEAL#4
turkey sub from quiznos
gatorade
MEAL#5
2 scoops whey in water
MEAL#6
chinese buffet
*diet coke
***went to CAL football game* tried to fit in some whey but last few meals were at or after the game****
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
25 mins recumbent bike
11 mins treadmill
10 mins recumbent bike
8 mins step mill
6 mins recumbent bike
total cardio=60 mins
banana,gatorade
BACK
3 warm up sets wide grip pulldowns*overhand
3 working sets wide grip pulldowns*190x6,210x6,230x5*drop to 180x8*
4 sets HS high row machine*135x10,160x7,170x6,180x5*lbs per side
3 sets seated rows med underhand grip w/ez bar*230x6,250x7,280x5*drop to 200x5*
2 sets bent over BB rows*205x5,205x5*
1 set supported t-bar rows*180x5*drop to 90x12*
BICEPS
3 sets altern. DB curls*10x10,20x8,35x6*
2 sets preacher curl machine*50x22,70x20*done unilaterally
2 sets ez bar curls*80x10x90x6*drop to 40x6 w/str8 bar*
MEAL#1
2 scoops whey in gatorade
MEAL#2
1 cup broccoli
1 1/2 ground beef patties w/soy sauce
gatorade
MEAL#3
3 scoops whey in water
MEAL#4
turkey sub from quiznos
gatorade
MEAL#5
2 scoops whey in water
MEAL#6
chinese buffet
*diet coke
***went to CAL football game* tried to fit in some whey but last few meals were at or after the game****
Friday, September 14, 2007
Cardio only
took yesterday off completely
I was feeling beat up a bit
stayed up much later than usual last night so I didn't go to the gym this morning to hit back.
instead I did some cardio at home
pre/during cardio
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
30 mins stationary bike
15 mins aerobics
30 mins stationary bike
total cardio=75 mins
stretching,icing
MEAL#1
2 scoops whey in water
MEAL#2
5 g BCAA's in sugar free kool-aid
1 cup corn pops
1 chicken breast
MEAL#3
2 scoops whey in water
MEAL#4
chicken breast
1 cup of broccoli
8oz low fat yogurt
water
MEAL#5
1 whole egg
4 egg whites
2 slices fat free cheese
vitamin water
MEAL#6
turkey pot pie
water
I was feeling beat up a bit
stayed up much later than usual last night so I didn't go to the gym this morning to hit back.
instead I did some cardio at home
pre/during cardio
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
30 mins stationary bike
15 mins aerobics
30 mins stationary bike
total cardio=75 mins
stretching,icing
MEAL#1
2 scoops whey in water
MEAL#2
5 g BCAA's in sugar free kool-aid
1 cup corn pops
1 chicken breast
MEAL#3
2 scoops whey in water
MEAL#4
chicken breast
1 cup of broccoli
8oz low fat yogurt
water
MEAL#5
1 whole egg
4 egg whites
2 slices fat free cheese
vitamin water
MEAL#6
turkey pot pie
water
Wednesday, September 12, 2007
Delts/Traps
pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
25 mins recumbent bike
10 mins step mill
10 mins recumbent bike
total cardio=45 mins
banana,gatorade
DELTS
4 warm up sets front,side DB raises
3 warm up sets BB shoulder press
2 working sets BB shoulder press*165x7,185x5*drop to 155x4,135x3*
2 working sets DB rear raises on incline bench*35x7,35x7*
2 working sets DB front raises*40x6,40x6*
2 working sets DB side raises*45x7,45x6*drop to 20x7,10x10*
1 set wide grip upright rows*70x5*felt awkward so I stopped*will go lighter next week
TRAPS
2 sets med grip upright rows w/ez bar*80x7,95x7*
2 sets seated DB shrugs*80x8,95x5*
MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in sugar free kool-aid
MEAL#2
chicken breast
2 slices sausage pizza
fresca
water
MEAL#3
2 scoops whey in water
MEAL#4
2 slices sausage pizza
water
MEAL#5
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
25 mins recumbent bike
10 mins step mill
10 mins recumbent bike
total cardio=45 mins
banana,gatorade
DELTS
4 warm up sets front,side DB raises
3 warm up sets BB shoulder press
2 working sets BB shoulder press*165x7,185x5*drop to 155x4,135x3*
2 working sets DB rear raises on incline bench*35x7,35x7*
2 working sets DB front raises*40x6,40x6*
2 working sets DB side raises*45x7,45x6*drop to 20x7,10x10*
1 set wide grip upright rows*70x5*felt awkward so I stopped*will go lighter next week
TRAPS
2 sets med grip upright rows w/ez bar*80x7,95x7*
2 sets seated DB shrugs*80x8,95x5*
MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in sugar free kool-aid
MEAL#2
chicken breast
2 slices sausage pizza
fresca
water
MEAL#3
2 scoops whey in water
MEAL#4
2 slices sausage pizza
water
MEAL#5
Tuesday, September 11, 2007
Cardio only
pre/during cardio
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
45 mins stationary bike
10 mins aerobics
20 mins stationary bike
total cardio=75 mins
MEAL#1
2 whole eggs
5 egg whites
2 slices fat free cheese
1/2 chicken breast
2 chicken wings
MEAL#2
2 scoops whey in water
10 g BCAA's
MEAL#3
chicken
broccoli
MEAL#4
sausage pizza
water
MEAL#5
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
45 mins stationary bike
10 mins aerobics
20 mins stationary bike
total cardio=75 mins
MEAL#1
2 whole eggs
5 egg whites
2 slices fat free cheese
1/2 chicken breast
2 chicken wings
MEAL#2
2 scoops whey in water
10 g BCAA's
MEAL#3
chicken
broccoli
MEAL#4
sausage pizza
water
MEAL#5
Monday, September 10, 2007
Cardio only
pre/during cardio
5 g BCAA's in sugar free kool-aid
cytomax
water
15 mins stationary bike
25 mins aerobics
42 mins stationary bike
total cardio=82 mins
MEAL#1
5 g BCAA's in sugar free kool-aid
1 cup spagetti
1 1/2 tomato and lean ground beef
1 slice fat free cheese
MEAL#2
2 scoops whey in water
MEAL#3
chicken
homemade french fries
broccoli
sugar free kool-aid
water
MEAL#4
MEAL#5
5 g BCAA's in sugar free kool-aid
cytomax
water
15 mins stationary bike
25 mins aerobics
42 mins stationary bike
total cardio=82 mins
MEAL#1
5 g BCAA's in sugar free kool-aid
1 cup spagetti
1 1/2 tomato and lean ground beef
1 slice fat free cheese
MEAL#2
2 scoops whey in water
MEAL#3
chicken
homemade french fries
broccoli
sugar free kool-aid
water
MEAL#4
MEAL#5
Sunday, September 9, 2007
Legs/Calves
oh boy went to bed later than I wanted to last night...
woke up and rolled back over and slept for another hour this morning!
lol
man,was I sluggish and sleepy starting off my worikout!!!
anywhoo
good lifts none the less...
pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
20 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
10 mins step mill
10 mins recumbent bike
total cardio=62 mins
banana,gatorade
LEGS(HAMS)
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets stiff legged deadlifts
2 working sets SLDL's*185x7,225x8*
3 sets leg press*450x9,630x7,720x6*drop to 360x20*
2 working sets leg extensions*100x12,110x8*drop to 60x7* done unilaterally*
CALVES
3 sets seated calf raises
MEAL#1
2 scoops whey in 16oz. gatorade
2 tblspn peanut butter on bagel
5 g BCAA's
MEAL#2
chicken
8oz yogurt
1/2 banana
water
MEAL#3
2 whole eggs
3 egg whites
2 slices fat free cheese
crystal light
MEAL#4
1/2 cup spagetti
1 1/2 cup tomato sauce w/lean ground beef
1 cup broccoli
fresca
water
MEAL#5
1 scoop whey mixed in 10oz yogurt
water
woke up and rolled back over and slept for another hour this morning!
lol
man,was I sluggish and sleepy starting off my worikout!!!
anywhoo
good lifts none the less...
pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
20 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
10 mins step mill
10 mins recumbent bike
total cardio=62 mins
banana,gatorade
LEGS(HAMS)
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets stiff legged deadlifts
2 working sets SLDL's*185x7,225x8*
3 sets leg press*450x9,630x7,720x6*drop to 360x20*
2 working sets leg extensions*100x12,110x8*drop to 60x7* done unilaterally*
CALVES
3 sets seated calf raises
MEAL#1
2 scoops whey in 16oz. gatorade
2 tblspn peanut butter on bagel
5 g BCAA's
MEAL#2
chicken
8oz yogurt
1/2 banana
water
MEAL#3
2 whole eggs
3 egg whites
2 slices fat free cheese
crystal light
MEAL#4
1/2 cup spagetti
1 1/2 cup tomato sauce w/lean ground beef
1 cup broccoli
fresca
water
MEAL#5
1 scoop whey mixed in 10oz yogurt
water
Saturday, September 8, 2007
Chest/Triceps
pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
22 mins recumbent bike
11 mins step mill
22 mins recumbent bike
total cardio=55 mins
banana,gatorade
CHEST
3 warm up sets incline BB bench press
3 working sets incline BB bench press*175x6,195x4,215x4*
2 sets flat DB bench press*90x7,100x5*
2 sets decline machine press*180x7,210x5*
2 sets cable crossovers*80x8,90x7*
TRICEPS
3 sets close grip bench press*135x10,155x8,175x4*
4 supersets *overhead tricep extensions w/V bar*120x10,140x8,150x8,155x8*
pressdowns w/V bar*140x7,150x7,155x7,155x7*
2 supersets*skull crushers*70x8,40x8*
*one arm cable kick backs*50lbs to failure,drop to 30lbs to failure*
*30lbs to failure*
stretching
MEAL#1
5 g BCAA's in sugar free kool-aid
2 scoops whey in 16oz.gatorade
MEAL#2
1/2 ground beef burrito w/o cheese or sour cream
1 cup broccoli
crystal light
MEAL#3
2 scoops whey in water
*SNACK*
8oz yogurt
MEAL#4
homemade buffalo wings
1 cup broccoli
diet root beer
MEAL#5
1 scoop whey in water
5 g BCAA's in sugar free kool-aid
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
22 mins recumbent bike
11 mins step mill
22 mins recumbent bike
total cardio=55 mins
banana,gatorade
CHEST
3 warm up sets incline BB bench press
3 working sets incline BB bench press*175x6,195x4,215x4*
2 sets flat DB bench press*90x7,100x5*
2 sets decline machine press*180x7,210x5*
2 sets cable crossovers*80x8,90x7*
TRICEPS
3 sets close grip bench press*135x10,155x8,175x4*
4 supersets *overhead tricep extensions w/V bar*120x10,140x8,150x8,155x8*
pressdowns w/V bar*140x7,150x7,155x7,155x7*
2 supersets*skull crushers*70x8,40x8*
*one arm cable kick backs*50lbs to failure,drop to 30lbs to failure*
*30lbs to failure*
stretching
MEAL#1
5 g BCAA's in sugar free kool-aid
2 scoops whey in 16oz.gatorade
MEAL#2
1/2 ground beef burrito w/o cheese or sour cream
1 cup broccoli
crystal light
MEAL#3
2 scoops whey in water
*SNACK*
8oz yogurt
MEAL#4
homemade buffalo wings
1 cup broccoli
diet root beer
MEAL#5
1 scoop whey in water
5 g BCAA's in sugar free kool-aid
Friday, September 7, 2007
Cardio only
so I'm gonna stop saying day off and list my cardio days appropriately giving myself credit for hauling my ass outta bed to do it!
so I'm out of BCAA's
so today pre/during cardio I had
cup of coffee w/equal
cytomax
L-carnitine
water
45 mins stationary bike
20 mins aerobics
10 mins stationary bike
total cardio =75 mins
MEAL#1
2 scoops whey in 16oz. gatorade
MEAL#2
4oz turkey breast
bagel
2 tblspn cream cheese
water
MEAL#3
bagel & cream cheese
crystal light
MEAL#4
2 scoops whey in water
MEAL#5
1/2 ground beef burrito w/o cheese or sour cream
vitamin water
so I'm out of BCAA's
so today pre/during cardio I had
cup of coffee w/equal
cytomax
L-carnitine
water
45 mins stationary bike
20 mins aerobics
10 mins stationary bike
total cardio =75 mins
MEAL#1
2 scoops whey in 16oz. gatorade
MEAL#2
4oz turkey breast
bagel
2 tblspn cream cheese
water
MEAL#3
bagel & cream cheese
crystal light
MEAL#4
2 scoops whey in water
MEAL#5
1/2 ground beef burrito w/o cheese or sour cream
vitamin water
Thursday, September 6, 2007
Back/Biceps
great lift although since I'm increasing my cardio alot tougher!
jeeze whoda thought doing 10-15 mins more cardio would effect my stamina lifting?
makes since though.
my body will adjust soon hopefully.
ran out of BCAA's. I used my last 5 g's today. I ordered some so hopefully they will arrive today or tomorrow.
pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
20 mins recumbent bike
11 mins treadmill
10 mins recumbent bike
10 mins step mill
5 mins recumbent bike
total cardio =56 mins
banana,gatorade
BACK
2 warm up sets HS high row machine
4 working sets HS high row machine*135x9,160x7,170x6,180x5*lbs per side
1 set pull downs wide overhand grip*200x5* grip felt awkward so I switched to underhand
2 sets pull downs med. underhand grip*220x5,230x5*drop to 190x5*
3 sets seated rows med. underhand grip w/ez bar*230x7,250x5,270x5*
2 sets bent over BB rows*205x6,225x5*
BICEPS
3 sets altern. DB zotman curls*10x10,25x8,35x6*
3 sets preacher curl machine*40x24,60x22,80x10*done unilaterally*
1 set BB curls w/ez bar*85x7*
MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
1/2 banana
MEAL#2
ground beef patty
2 slices toast
sugar free kool-aid
water
MEAL#3
ground beef patty
1 cup broccoli
water
MEAL#4
10oz yogurt w/ 1 scoop whey
1/2 banana
water
MEAL#5
2 chicken sausages
diet root beer
water
jeeze whoda thought doing 10-15 mins more cardio would effect my stamina lifting?
makes since though.
my body will adjust soon hopefully.
ran out of BCAA's. I used my last 5 g's today. I ordered some so hopefully they will arrive today or tomorrow.
pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water
20 mins recumbent bike
11 mins treadmill
10 mins recumbent bike
10 mins step mill
5 mins recumbent bike
total cardio =56 mins
banana,gatorade
BACK
2 warm up sets HS high row machine
4 working sets HS high row machine*135x9,160x7,170x6,180x5*lbs per side
1 set pull downs wide overhand grip*200x5* grip felt awkward so I switched to underhand
2 sets pull downs med. underhand grip*220x5,230x5*drop to 190x5*
3 sets seated rows med. underhand grip w/ez bar*230x7,250x5,270x5*
2 sets bent over BB rows*205x6,225x5*
BICEPS
3 sets altern. DB zotman curls*10x10,25x8,35x6*
3 sets preacher curl machine*40x24,60x22,80x10*done unilaterally*
1 set BB curls w/ez bar*85x7*
MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
1/2 banana
MEAL#2
ground beef patty
2 slices toast
sugar free kool-aid
water
MEAL#3
ground beef patty
1 cup broccoli
water
MEAL#4
10oz yogurt w/ 1 scoop whey
1/2 banana
water
MEAL#5
2 chicken sausages
diet root beer
water
Tuesday, September 4, 2007
day off
today was cardio and stretching only
pre/during cardio
2 g BCAA's (running out)*luckily I have some at work
cytomax
water
27 mins stationary bike
20 mins aerobics
17 mins stationary bike
total cardio=64 mins
MEAL#1
4oz yogurt
1 1/2 scoops whey in 12oz gatorade
MEAL#2
chicken tenders
broccoli
5 g BCAA's in crystal light
MEAL#3
pro crunch lite bar
vitamin water
MEAL#4
2 chicken sausages
fresca
water
pre/during cardio
2 g BCAA's (running out)*luckily I have some at work
cytomax
water
27 mins stationary bike
20 mins aerobics
17 mins stationary bike
total cardio=64 mins
MEAL#1
4oz yogurt
1 1/2 scoops whey in 12oz gatorade
MEAL#2
chicken tenders
broccoli
5 g BCAA's in crystal light
MEAL#3
pro crunch lite bar
vitamin water
MEAL#4
2 chicken sausages
fresca
water
Delts/Traps/Forearms
I know yesterday was a holiday but I would have felt bad not training
so I had a good cardio session and a good lift
finally!
finally! got 185x5 on BB shoulder presses!
I was close last year before I hurt my back so I'm happy I'm getting strong again.
225 here I come!
pre/during workout
5 g BCAA's in crystal light
cytomax
water
20 mins recumbent bike
12 mins treadmill
20 mins recumbent bike
total cardio=52 mins
DELTS
4 warm up sets front,side raises
3 warm up sets DB shoulder press
1 warm up set BB shoulder press
2 working sets BB shoulder press*165x6,185x5*drop to 155x3,135x4*
2 working sets DB front raises*35x7,40x6*
2 working sets DB side raises*45x7,40x10 drop to 25x7,10x10*
2 sets wide grip upright rows*30x6,50x6*
TRAPS
2 sets close grip upright rows,85x6,95x6*
2 sets seated DB shrugs*80x8,90x6*
FOREARMS
2 supersets underhand,overhand wrist curls*25lbs to failure,35lbs to failure*
MEAL#1
5 g BCAA's in crystal light
2 scoops whey in 16oz gatorade
MEAL#2
hamburger
diet rootbeer
MEAL#3
8oz yogurt
2 1/2 BBQ hot links
gatorade
water
MEAL#4
BBQ chicken
1 cup broccoli,cauliflower mix
2 big slices cheese cake
about 1 1/2 scoops ice cream
fresca
water
MEAL#5
so I had a good cardio session and a good lift
finally!
finally! got 185x5 on BB shoulder presses!
I was close last year before I hurt my back so I'm happy I'm getting strong again.
225 here I come!
pre/during workout
5 g BCAA's in crystal light
cytomax
water
20 mins recumbent bike
12 mins treadmill
20 mins recumbent bike
total cardio=52 mins
DELTS
4 warm up sets front,side raises
3 warm up sets DB shoulder press
1 warm up set BB shoulder press
2 working sets BB shoulder press*165x6,185x5*drop to 155x3,135x4*
2 working sets DB front raises*35x7,40x6*
2 working sets DB side raises*45x7,40x10 drop to 25x7,10x10*
2 sets wide grip upright rows*30x6,50x6*
TRAPS
2 sets close grip upright rows,85x6,95x6*
2 sets seated DB shrugs*80x8,90x6*
FOREARMS
2 supersets underhand,overhand wrist curls*25lbs to failure,35lbs to failure*
MEAL#1
5 g BCAA's in crystal light
2 scoops whey in 16oz gatorade
MEAL#2
hamburger
diet rootbeer
MEAL#3
8oz yogurt
2 1/2 BBQ hot links
gatorade
water
MEAL#4
BBQ chicken
1 cup broccoli,cauliflower mix
2 big slices cheese cake
about 1 1/2 scoops ice cream
fresca
water
MEAL#5
Sunday, September 2, 2007
Legs/Calves
pre/during workout
5 g BCAA's in crystal light
water
cytomax
25 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
5 mins step mill
total cardio=50 mins
banana,gatorade
LEGS(quads)
5 warm up sets leg extensions
4 sets standing leg curls
1 warm up set leg press
3 working sets leg press*360x20,540x10,720x5*drop to 360x20*rp 10 reps
2 working sets leg extensions*100x14,110x9*drop to 60x7*60x10*superset w/stiff legged deadlifts*100x8,100x8*
leg extensions are done unilaterally*
2 sets seated leg curls*255x10,285x6*
CALVES
1 warm up set seated calf raises
2 working sets seated calf raises*125x10,170x5*drop to 80x10*
MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in crystal light
MEAL#2
chicken breast
green salad
fresca
water
MEAL#3
homemade meat ball sandwich
made w/2 ground beef patties,2 slices fat free cheese,light mayo on bun
fresca
gatorade
water
MEAL#4
chicken breast tenders*about 6-8oz.
diet rootbeer
MEAL#5
2 scoops whey in 12oz yogurt
water
MEAL#6
5 g BCAA's in crystal light
water
cytomax
25 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
5 mins step mill
total cardio=50 mins
banana,gatorade
LEGS(quads)
5 warm up sets leg extensions
4 sets standing leg curls
1 warm up set leg press
3 working sets leg press*360x20,540x10,720x5*drop to 360x20*rp 10 reps
2 working sets leg extensions*100x14,110x9*drop to 60x7*60x10*superset w/stiff legged deadlifts*100x8,100x8*
leg extensions are done unilaterally*
2 sets seated leg curls*255x10,285x6*
CALVES
1 warm up set seated calf raises
2 working sets seated calf raises*125x10,170x5*drop to 80x10*
MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in crystal light
MEAL#2
chicken breast
green salad
fresca
water
MEAL#3
homemade meat ball sandwich
made w/2 ground beef patties,2 slices fat free cheese,light mayo on bun
fresca
gatorade
water
MEAL#4
chicken breast tenders*about 6-8oz.
diet rootbeer
MEAL#5
2 scoops whey in 12oz yogurt
water
MEAL#6
Saturday, September 1, 2007
Chest/Triceps
pre/during workout
5 g BCAA's in crystal light
cytomax
water
25 mins recumbent bike
10 mins step mill
20 mins recumbent bike
total cardio=55 mins
CHEST
3 warm up sets incline BB bench press
3 working sets incline BB bench press*175x6,195x6,215x5*
2 sets flat DB bench press*85x6,95x7*
2 sets decline machine press*180x7,210x4*
2 sets cable crossovers*80x8,90x8*
TRICEPS
2 sets close grip bench press*185x5,195x4*drop to 135x6*
3 supersets*rope pressdowns*110x10,90x10,70x10*focussed on squeezing w/these
*overhead tricep extensions w/V bar*140x7,150x7,155x7*
*pressdowns w/V bar*140x6,150x8,155x8*
2 sets of skull crushers w/ez bar*65x7,75x7*
MEAL#1
2 scoops whey in 16oz gatorade
mini pizza
5 g BCAA's in crystal light
MEAL#2
1/2 chicken burrito w/salsa
crystal light
MEAL#3
2 scoops whey in water
MEAL#4
chicken breast
green salad
diet root beer
water
MEAL#5
5 g BCAA's in crystal light
cytomax
water
25 mins recumbent bike
10 mins step mill
20 mins recumbent bike
total cardio=55 mins
CHEST
3 warm up sets incline BB bench press
3 working sets incline BB bench press*175x6,195x6,215x5*
2 sets flat DB bench press*85x6,95x7*
2 sets decline machine press*180x7,210x4*
2 sets cable crossovers*80x8,90x8*
TRICEPS
2 sets close grip bench press*185x5,195x4*drop to 135x6*
3 supersets*rope pressdowns*110x10,90x10,70x10*focussed on squeezing w/these
*overhead tricep extensions w/V bar*140x7,150x7,155x7*
*pressdowns w/V bar*140x6,150x8,155x8*
2 sets of skull crushers w/ez bar*65x7,75x7*
MEAL#1
2 scoops whey in 16oz gatorade
mini pizza
5 g BCAA's in crystal light
MEAL#2
1/2 chicken burrito w/salsa
crystal light
MEAL#3
2 scoops whey in water
MEAL#4
chicken breast
green salad
diet root beer
water
MEAL#5
Friday, August 31, 2007
day off
so hot here,and I was lazy this morning and slept in
only did a bit of cardio
pre/during workout
5 g BCAA's in crystal light
1/2 red bull
35 mins stationery bike
MEAL#1
beef jerky nuggets
crystal light
MEAL#2
green salad
3oz turkey breast
kettle chips
diet green tea
water
MEAL#3
1/2 chicken burrito
fresca
water
MEAL#4
2 scoops whey in water
MEAL#5
only did a bit of cardio
pre/during workout
5 g BCAA's in crystal light
1/2 red bull
35 mins stationery bike
MEAL#1
beef jerky nuggets
crystal light
MEAL#2
green salad
3oz turkey breast
kettle chips
diet green tea
water
MEAL#3
1/2 chicken burrito
fresca
water
MEAL#4
2 scoops whey in water
MEAL#5
Thursday, August 30, 2007
Back/Biceps
really good back workout today*
pre/during workout
5 g BCAA's in crystal light
full throttle
water
25 mins recumbent bike
12 mins step mill
15 mins recumbent bike
banana,gatorade
BACK
3 warm up sets HS high row machine
3 working sets HS high row machine*135x7,160x7,175x6* lbs per side*
3 sets wide grip pulldowns*200x5,220x5,230x4*drop to 190x4*grip was shot!
3 sets seated rows w/med. underhand grip*230x6,250x6,270x5*
2 sets supported t-bar rows*4 platesx5, 4 plates+15lbs x 4*drop to 3 plates x 5*
skipped BB rows*my low back has been a bit tender*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x12*done unilaterally*
3 sets altern. DB curls on incline bench*30x8,40x6,40x5*
2 sets BB curls w/ez bar*85x8,95x6*
stretching and icing
MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
water
MEAL#2
5 g BCAA's in crystal light
1 chicken breast
green salad
water
MEAL#3
1 1/2 scoops whey in water
jimmy dean breakfast croissant
water
MEAL#4
1 chicken breast w/BBQ sauce
MEAL#5
2 green chile,pepper jack tamales
vitamin water
MEAL#6
pre/during workout
5 g BCAA's in crystal light
full throttle
water
25 mins recumbent bike
12 mins step mill
15 mins recumbent bike
banana,gatorade
BACK
3 warm up sets HS high row machine
3 working sets HS high row machine*135x7,160x7,175x6* lbs per side*
3 sets wide grip pulldowns*200x5,220x5,230x4*drop to 190x4*grip was shot!
3 sets seated rows w/med. underhand grip*230x6,250x6,270x5*
2 sets supported t-bar rows*4 platesx5, 4 plates+15lbs x 4*drop to 3 plates x 5*
skipped BB rows*my low back has been a bit tender*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x12*done unilaterally*
3 sets altern. DB curls on incline bench*30x8,40x6,40x5*
2 sets BB curls w/ez bar*85x8,95x6*
stretching and icing
MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
water
MEAL#2
5 g BCAA's in crystal light
1 chicken breast
green salad
water
MEAL#3
1 1/2 scoops whey in water
jimmy dean breakfast croissant
water
MEAL#4
1 chicken breast w/BBQ sauce
MEAL#5
2 green chile,pepper jack tamales
vitamin water
MEAL#6
Wednesday, August 29, 2007
day off
didnt lift today
felt tired
so I did cardio
pre/during cardio
coffee w/equal
5 g BCAA's in crystal light
water
55 mins stationery bike
15 mins aerobics
15 mins stationery bike
MEAL#1
2 scoops whey in 16oz. gatorade
MEAL#2
bean burrito
5 g BCAA's in crystal light
water
MEAL#3
1/2 chicken breast
green salad
diet rootbeer
MEAL#4
3 turkey hot dogs
diet rootbeer
water
gatorade
MEAL#5
felt tired
so I did cardio
pre/during cardio
coffee w/equal
5 g BCAA's in crystal light
water
55 mins stationery bike
15 mins aerobics
15 mins stationery bike
MEAL#1
2 scoops whey in 16oz. gatorade
MEAL#2
bean burrito
5 g BCAA's in crystal light
water
MEAL#3
1/2 chicken breast
green salad
diet rootbeer
MEAL#4
3 turkey hot dogs
diet rootbeer
water
gatorade
MEAL#5
Tuesday, August 28, 2007
day off
pre/during workout
coffee w/equal
5 g BCAA's in crystal light
water
32 mins stationery bike
25 mins aerobics
23 mins stationery bike
MEAL#1
2 scoops whey in 16oz. gatorade
5 g BCAA's
MEAL#2
fresh fruit salad
1/2 Belgian waffle
4oz. yogurt
water
MEAL#3
green salad
chicken breast
diet root beer
MEAL#4
2 scoops whey in water
MEAL#5
bean burrito
fresca
water
coffee w/equal
5 g BCAA's in crystal light
water
32 mins stationery bike
25 mins aerobics
23 mins stationery bike
MEAL#1
2 scoops whey in 16oz. gatorade
5 g BCAA's
MEAL#2
fresh fruit salad
1/2 Belgian waffle
4oz. yogurt
water
MEAL#3
green salad
chicken breast
diet root beer
MEAL#4
2 scoops whey in water
MEAL#5
bean burrito
fresca
water
Monday, August 27, 2007
day off
no lifting today
I did do cardio
pre/during workout
coffee w/equal
5 g BCAA'S crystal light
water
40 mins stationery bike
MEAL#1
2 scoops whey in 16oz gatorade
MEAL#2
turkey pot pie
diet root beer
MEAL#3
salad
egg muffin
MEAL#4
turkey pot pie
fresca
water
MEAL#5
I did do cardio
pre/during workout
coffee w/equal
5 g BCAA'S crystal light
water
40 mins stationery bike
MEAL#1
2 scoops whey in 16oz gatorade
MEAL#2
turkey pot pie
diet root beer
MEAL#3
salad
egg muffin
MEAL#4
turkey pot pie
fresca
water
MEAL#5
Sunday, August 26, 2007
Chest/Triceps/Biceps
oh boy yesterday and Friday I was so sick
I had a really bad time with heavy menses and pain. I was super tired and light headed and it didnt help to have a headache from sinus congestion.
felt much better this morning so I trained. cardio was a bit crappy but my lifts were good.
pre/during workout
coffee w/equal
5 g BCAA's in crystal light
water
20 mins recumbent bike
12 mins tread mill
15 mins recumbent bike
banana,gatorade
CHEST
3 warm up sets incline BB bench press
4 working sets incline BB bench press*175x5,195x5,215x4,225x3*drop to 135x7*
3 sets decline machine press*180x7,210x6,220x4*
TRICEPS
1 warm up set close grip bench press
2 working sets cgbp*185x5,205x4,135x6*
4 supersets overhead tricep extensions w/V bar*120x15,140x10,150x10,155x10*
*140x8,150x7,155x7,155x7*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x14*done unilaterally
2 sets altern. DB curls on incline bench*30x8,40x6*
2 sets BB curls w/pre-weighted ez bar*90x8,100x5*drop to 65x5*
MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in crystal light
MEAL#2
2 whole eggs
1/2 cup grits
3 bisquits
crystal light mixed w/gatorade
MEAL#3
chicken breast
green salad
crystal light
MEAL#4
chicken breast
green salad
fresca
MEAL#5
I had a really bad time with heavy menses and pain. I was super tired and light headed and it didnt help to have a headache from sinus congestion.
felt much better this morning so I trained. cardio was a bit crappy but my lifts were good.
pre/during workout
coffee w/equal
5 g BCAA's in crystal light
water
20 mins recumbent bike
12 mins tread mill
15 mins recumbent bike
banana,gatorade
CHEST
3 warm up sets incline BB bench press
4 working sets incline BB bench press*175x5,195x5,215x4,225x3*drop to 135x7*
3 sets decline machine press*180x7,210x6,220x4*
TRICEPS
1 warm up set close grip bench press
2 working sets cgbp*185x5,205x4,135x6*
4 supersets overhead tricep extensions w/V bar*120x15,140x10,150x10,155x10*
*140x8,150x7,155x7,155x7*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x14*done unilaterally
2 sets altern. DB curls on incline bench*30x8,40x6*
2 sets BB curls w/pre-weighted ez bar*90x8,100x5*drop to 65x5*
MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in crystal light
MEAL#2
2 whole eggs
1/2 cup grits
3 bisquits
crystal light mixed w/gatorade
MEAL#3
chicken breast
green salad
crystal light
MEAL#4
chicken breast
green salad
fresca
MEAL#5
Friday, August 24, 2007
Delts/Traps
yesterday I had an awesome delts/traps workout
but I was super busy at work as we having been packing to move our entire office
and yesterday was moving day. So I had to make sure my area and the general front office was set for the movers who came about an hour late!
ggrrhh!
anyway awesome workout! 185 is starting to feel really comfortable on BB shoulder press so Im happy. my stamina is much much better too during cardio and inbetween sets!
pre/during workout
coffee w/equal
5 g BCAA's in crystal light
red bull
22 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
banana,gatorade
DELTS/TRAPS
4 warm up sets DB front,side,rear raises
3 warm up sets DB shoulder press*
1 working set DB shoulder press*75x8*just a slight tap from spotter on last two reps
1 warm up set BB shoulder press
3 working sets BB shouler press*155x6,175x5,185x4*drop to 135x5*
2 working sets DB front raises*35x6,40x6*
2 working sets DB rear raises on incline bench*40x6,40x6*
2 working sets DB side raises*45x8,45x6*drop to 25x7,10x7*
TRAPS
2 supersets upright rows med grip*85x5,95x5*
*upright rows wide grip*30x6,30x6*
first time trying wide grip upright rows next time I'll go a bit heavier*
2 sets seated DB shrugs*85x6,95x6*
MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup grits,banana,soy milk,equal
5 g BCAA's
MEAL#2
1/2 cup pasta w/ground beef,tomato sauce
water
MEAL#3
chicken ceasar salad w/low fat & lactose free dressing
water
MEAL#4
5 chicken wings,hot sauce
fresca
water
MEAL#5
but I was super busy at work as we having been packing to move our entire office
and yesterday was moving day. So I had to make sure my area and the general front office was set for the movers who came about an hour late!
ggrrhh!
anyway awesome workout! 185 is starting to feel really comfortable on BB shoulder press so Im happy. my stamina is much much better too during cardio and inbetween sets!
pre/during workout
coffee w/equal
5 g BCAA's in crystal light
red bull
22 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
banana,gatorade
DELTS/TRAPS
4 warm up sets DB front,side,rear raises
3 warm up sets DB shoulder press*
1 working set DB shoulder press*75x8*just a slight tap from spotter on last two reps
1 warm up set BB shoulder press
3 working sets BB shouler press*155x6,175x5,185x4*drop to 135x5*
2 working sets DB front raises*35x6,40x6*
2 working sets DB rear raises on incline bench*40x6,40x6*
2 working sets DB side raises*45x8,45x6*drop to 25x7,10x7*
TRAPS
2 supersets upright rows med grip*85x5,95x5*
*upright rows wide grip*30x6,30x6*
first time trying wide grip upright rows next time I'll go a bit heavier*
2 sets seated DB shrugs*85x6,95x6*
MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup grits,banana,soy milk,equal
5 g BCAA's
MEAL#2
1/2 cup pasta w/ground beef,tomato sauce
water
MEAL#3
chicken ceasar salad w/low fat & lactose free dressing
water
MEAL#4
5 chicken wings,hot sauce
fresca
water
MEAL#5
Wednesday, August 22, 2007
day off
pre/during workout
coffee w/equal
5 g BCAA's in crystal light
water
25 mins stationery bike
15 mins aerobics
20 mins stationery bike
MEAL#1
2 scoops whey in gatorade
5 g BCAA's
MEAL#2
1/2 cup pasta
ground beef and tomato sauce
crystal light
MEAL#3
turkey breast
about 10 wheat crackers
crystal light
MEAL#4
chicken burrito
strawberry aqua fresca
MEAL#5
coffee w/equal
5 g BCAA's in crystal light
water
25 mins stationery bike
15 mins aerobics
20 mins stationery bike
MEAL#1
2 scoops whey in gatorade
5 g BCAA's
MEAL#2
1/2 cup pasta
ground beef and tomato sauce
crystal light
MEAL#3
turkey breast
about 10 wheat crackers
crystal light
MEAL#4
chicken burrito
strawberry aqua fresca
MEAL#5
Tuesday, August 21, 2007
day off
took yesterday completely off
today
pre/during workout
1/2 cup coffee w/equal
5 g BCAA's
water
full throttle
20 mins recumbent bike
12 mins step mill
30 mins recumbent bike
stretching
MEAL#1
2 scoops whey in 16oz. gatorade
2 slices focaccia bread
5 g BCAA's
MEAL#2
1/2 cup low fat cottage cheese
rice cakes
crystal light
water
MEAL#3
1 can of tuna
about dozen low carb wheat crackers
cold slaw made w/vinnegrete instead of mayo
diet coke
water
MEAL#4
1 1/2 scoops whey in water
MEAL#5
4 oz turkey breast meat
vitamin water
today
pre/during workout
1/2 cup coffee w/equal
5 g BCAA's
water
full throttle
20 mins recumbent bike
12 mins step mill
30 mins recumbent bike
stretching
MEAL#1
2 scoops whey in 16oz. gatorade
2 slices focaccia bread
5 g BCAA's
MEAL#2
1/2 cup low fat cottage cheese
rice cakes
crystal light
water
MEAL#3
1 can of tuna
about dozen low carb wheat crackers
cold slaw made w/vinnegrete instead of mayo
diet coke
water
MEAL#4
1 1/2 scoops whey in water
MEAL#5
4 oz turkey breast meat
vitamin water
Sunday, August 19, 2007
Legs/Calves
pre/during workout
5 g BCAA's in crystal light
water
20 mins recumbent bike
15 mins treadmill
10 mins recumbent bike
LEGS
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
5 working sets squats*just going for reps today*135x10,135x10,185x15,185x10,225x8*
3 sets leg press*5 plates per side x10,6 plts x10,7 plts x 10*
2 working sets leg extensions*100x12,110x8*drop to 60x5*done unilaterally
CALVES
3 sets seated calf raises
MEAL#1
2 scoops whey in gatorade
5 g BCAA's
1/2 cup grits,1/2 banana,soy milk
MEAL#2
hamburger patty on bun
MEAL#3
2 scoops whey in water
MEAL#4
1/2 cup pasta
ground beef,tomato sauce
water
MEAL#5
same as meal #4
5 g BCAA's in crystal light
water
20 mins recumbent bike
15 mins treadmill
10 mins recumbent bike
LEGS
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
5 working sets squats*just going for reps today*135x10,135x10,185x15,185x10,225x8*
3 sets leg press*5 plates per side x10,6 plts x10,7 plts x 10*
2 working sets leg extensions*100x12,110x8*drop to 60x5*done unilaterally
CALVES
3 sets seated calf raises
MEAL#1
2 scoops whey in gatorade
5 g BCAA's
1/2 cup grits,1/2 banana,soy milk
MEAL#2
hamburger patty on bun
MEAL#3
2 scoops whey in water
MEAL#4
1/2 cup pasta
ground beef,tomato sauce
water
MEAL#5
same as meal #4
Saturday, August 18, 2007
Back/Biceps
pre/during workout
5 g BCAA's in crystal light
water
monster energy drink
25 mins recumbent bike
15 mins treadmill
15 mins recumbent bike
banana,gatorade
BACK
3 warm up sets lat pulldowns wide grip*120x10,150x10,180x6*
2 working sets lat pulldowns *210x6,240x4*drop to 190x5*
3 sets HS high row machine*3 plates per side x 10,3 plts+25lb x 10,3 plts +40lb x 5*
3 sets seated rows*200x10,230x6,260x5*
2 sets bent over BB rows*205x5,225x5*
2 sets supported t-bar rows*180x5,190x4*drop to 135x5,90x5*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x8*done unilaterally*
3 sets altern. DB curls on incline bench*30x8,35x6,45x4*
2 sets BB curls w/ez bar*85x7,95x6*drop to 65x5*
MEAL#1
5 g BCAA's in crystal light
2 scoops whey in gatorade
1/2 cup grits w/equal,soy milk,1/2 banana
MEAL#2
bowl of beef chili w/o beans
MEAL#3
2 scoops whey in water and 1/2 banana
MEAL#4
ground beef patty
slice of fat free cheese
on bun
crystal light
fresca
home-made fries
yogurt
MEAL#5
2 scoops whey in water
5 g BCAA's in crystal light
water
monster energy drink
25 mins recumbent bike
15 mins treadmill
15 mins recumbent bike
banana,gatorade
BACK
3 warm up sets lat pulldowns wide grip*120x10,150x10,180x6*
2 working sets lat pulldowns *210x6,240x4*drop to 190x5*
3 sets HS high row machine*3 plates per side x 10,3 plts+25lb x 10,3 plts +40lb x 5*
3 sets seated rows*200x10,230x6,260x5*
2 sets bent over BB rows*205x5,225x5*
2 sets supported t-bar rows*180x5,190x4*drop to 135x5,90x5*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x8*done unilaterally*
3 sets altern. DB curls on incline bench*30x8,35x6,45x4*
2 sets BB curls w/ez bar*85x7,95x6*drop to 65x5*
MEAL#1
5 g BCAA's in crystal light
2 scoops whey in gatorade
1/2 cup grits w/equal,soy milk,1/2 banana
MEAL#2
bowl of beef chili w/o beans
MEAL#3
2 scoops whey in water and 1/2 banana
MEAL#4
ground beef patty
slice of fat free cheese
on bun
crystal light
fresca
home-made fries
yogurt
MEAL#5
2 scoops whey in water
Friday, August 17, 2007
day off
pre/during cardio
5 g BCAA's in crystal light
water
cup of coffee w/equal
10 mins stationery bike
15 mins aerobics
20 mins stationery bike
MEAL#1
2 scoops whey in 16oz water,gatorade
5 g BCAA's
rice cakes
MEAL#2
salmon on bagel w/cream cheese and cucumbers
cantaloupe,watermelon,raspberries and strawberries
water
MEAL#3
salmon
bagel
peppercorn vinnegrete
table spoon cream cheese
water
MEAL#4
2 turkey hot dogs w/ chili and fat free cheese
water
fresca
MEAL#5
5 g BCAA's in crystal light
water
cup of coffee w/equal
10 mins stationery bike
15 mins aerobics
20 mins stationery bike
MEAL#1
2 scoops whey in 16oz water,gatorade
5 g BCAA's
rice cakes
MEAL#2
salmon on bagel w/cream cheese and cucumbers
cantaloupe,watermelon,raspberries and strawberries
water
MEAL#3
salmon
bagel
peppercorn vinnegrete
table spoon cream cheese
water
MEAL#4
2 turkey hot dogs w/ chili and fat free cheese
water
fresca
MEAL#5
Thursday, August 16, 2007
Chest/Triceps
pre/during workout
5 g BCAA's
cytomax
water
15 mins recumbent bike
10 mins treadmill
15 mins recumbent bike
banana,gatorade
CHEST
3 warm up sets flat BB bench press*bar,95,135
4 working sets flat BB bench press*175x8,195x6,215x6,225x3*drop to 135x10*
3 sets incline BB bench press*175x7,195x6,215x3*drop to 135x8*
2 sets of cable crossovers*80x7,90x6*
TRICEPS
3 supersets overhead tricep extensions*110x12,140x10,150x10*
*pressdowns w/V bar*140x8,150x7,155x6*
2 supersets reverse grip pressdowns w/str8 bar*130x6,130x6*
*one arm rope pressdowns*50x8,50x8*
MEAL#1
5 g BCAA's
2 scoops whey in 16oz. gatorade
1/2 cup grits,2 slices fat free cheese
MEAL#2
bowl of beef chili
1 cup mashed potatos
water
MEAL#3
thai pepper chicken
water
MEAL#4
1 1/2 scoops whey in water
MEAL#5
chicken
1 cup broccoli/cauliflower mix
diet dr pepper
gatorade
5 g BCAA's
cytomax
water
15 mins recumbent bike
10 mins treadmill
15 mins recumbent bike
banana,gatorade
CHEST
3 warm up sets flat BB bench press*bar,95,135
4 working sets flat BB bench press*175x8,195x6,215x6,225x3*drop to 135x10*
3 sets incline BB bench press*175x7,195x6,215x3*drop to 135x8*
2 sets of cable crossovers*80x7,90x6*
TRICEPS
3 supersets overhead tricep extensions*110x12,140x10,150x10*
*pressdowns w/V bar*140x8,150x7,155x6*
2 supersets reverse grip pressdowns w/str8 bar*130x6,130x6*
*one arm rope pressdowns*50x8,50x8*
MEAL#1
5 g BCAA's
2 scoops whey in 16oz. gatorade
1/2 cup grits,2 slices fat free cheese
MEAL#2
bowl of beef chili
1 cup mashed potatos
water
MEAL#3
thai pepper chicken
water
MEAL#4
1 1/2 scoops whey in water
MEAL#5
chicken
1 cup broccoli/cauliflower mix
diet dr pepper
gatorade
Tuesday, August 14, 2007
day off
today was a day off from lifting
still incredibly sore
my diet and nutrition is still a struggle
can't seem to get on track to eat 5 meals and then again
5 clean meals.
super frustrating that my appetite is just not there unless I train (lift weights)
it's a mental block I'm sure
so today I did do cardio but didn't have time to stretch which really sucks!
my legs and back are super tight
pre/during cardio
5 g BCAA's
cytomax
water
50 mins stationery bike
20 mins aerobics
15 mins stationery bike
MEAL#1
1/2 cup grits
2 whole eggs
turkey sausage
crystal light
MEAL#2
2 scoops whey in 16oz. crystal light
MEAL#3
chicken breast w/peppercorn vinnegrete
2 cups broccoli/cauliflower mix
crystal light
MEAL#4
chicken breast w/peppercorn vinnegrete
crystal light
MEAL#5
4 small ground beef patties/slice of fat free cheese
on bun
2 small chicken sandwiches
diet dr pepper
still incredibly sore
my diet and nutrition is still a struggle
can't seem to get on track to eat 5 meals and then again
5 clean meals.
super frustrating that my appetite is just not there unless I train (lift weights)
it's a mental block I'm sure
so today I did do cardio but didn't have time to stretch which really sucks!
my legs and back are super tight
pre/during cardio
5 g BCAA's
cytomax
water
50 mins stationery bike
20 mins aerobics
15 mins stationery bike
MEAL#1
1/2 cup grits
2 whole eggs
turkey sausage
crystal light
MEAL#2
2 scoops whey in 16oz. crystal light
MEAL#3
chicken breast w/peppercorn vinnegrete
2 cups broccoli/cauliflower mix
crystal light
MEAL#4
chicken breast w/peppercorn vinnegrete
crystal light
MEAL#5
4 small ground beef patties/slice of fat free cheese
on bun
2 small chicken sandwiches
diet dr pepper
Monday, August 13, 2007
day off
sore as hell
first time since I hurt my back that I've done squats
felt good no pain but man am I sore
good sore though
I kept it light and only went up to 225
didn't want to push it
today I did 45 mins of slow cardio on the stationery bike so I could stretch
don't think I'm gonna cheat to much today?
ummmm....maybe?
lol
my diet has been ok so far
always staying lower than caloric intake for maintenance but not always from the best food
sources.
pre/during cardio
5 g BCAA's
cytomax
water
MEAL#1
2 scoops whey in 16oz gatorade
snack*tater tots once I got to work
MEAL#2
yogurt
rice cakes
crystal light
MEAL#3
chicken strips
green salad
crystal light
MEAL#4
bowl of frosted flakes in soy milk
MEAL#5
first time since I hurt my back that I've done squats
felt good no pain but man am I sore
good sore though
I kept it light and only went up to 225
didn't want to push it
today I did 45 mins of slow cardio on the stationery bike so I could stretch
don't think I'm gonna cheat to much today?
ummmm....maybe?
lol
my diet has been ok so far
always staying lower than caloric intake for maintenance but not always from the best food
sources.
pre/during cardio
5 g BCAA's
cytomax
water
MEAL#1
2 scoops whey in 16oz gatorade
snack*tater tots once I got to work
MEAL#2
yogurt
rice cakes
crystal light
MEAL#3
chicken strips
green salad
crystal light
MEAL#4
bowl of frosted flakes in soy milk
MEAL#5
Quads/Calves
on Sunday August 12th
pre/during workout
5 g BCAA's
cytomax
water
25 min recumbent bike
10 mins step mill
10 mins recumbent bike
banana
gatorade
QUADS
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
2 working sets sqauts*185x10,225x9*
3 sets leg press*5 plates per sidex10,6 plts per side x10,7 plts per side x 8*drop to 4pltsx15
2 working sets leg extensions*100x15,110x11*drop to 70x15*done unilaterally
2 sets lunges*10 lb plts
2 sets lunges @bodyweight
CALVES
3 sets seated calf raises*45,90,135*
2 sets standing calf raises*495x6,495x6*
MEAL#1
5 g BCAA's
2 scoops whey in 16oz. gatorde
2 bowls frosted flakes
MEAL#2
1/2 cup grits
fillet orange roughy
gatorade
MEAL#3
green salad
6 egg whites
2 whole eggs
crystal light
MEAL#4
6 chicken wings
crystal light
strawberry ice cream
MEAL#5
pre/during workout
5 g BCAA's
cytomax
water
25 min recumbent bike
10 mins step mill
10 mins recumbent bike
banana
gatorade
QUADS
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
2 working sets sqauts*185x10,225x9*
3 sets leg press*5 plates per sidex10,6 plts per side x10,7 plts per side x 8*drop to 4pltsx15
2 working sets leg extensions*100x15,110x11*drop to 70x15*done unilaterally
2 sets lunges*10 lb plts
2 sets lunges @bodyweight
CALVES
3 sets seated calf raises*45,90,135*
2 sets standing calf raises*495x6,495x6*
MEAL#1
5 g BCAA's
2 scoops whey in 16oz. gatorde
2 bowls frosted flakes
MEAL#2
1/2 cup grits
fillet orange roughy
gatorade
MEAL#3
green salad
6 egg whites
2 whole eggs
crystal light
MEAL#4
6 chicken wings
crystal light
strawberry ice cream
MEAL#5
Saturday, August 11, 2007
Triceps/Biceps/Forearms
pre/during workout
5 g BCAA's
cytomax
water
25 min recumbent bike
10 mins step mill
10 mins recumbent bike
1/2 banana
gatorade
TRICEPS
3 warm up sets close grip bench press*bar,95,135*
3 working sets cgb*175x5,195x5,215x4*
3 supersets *overhead tricep extensions*100x15,140x10,150x10,155x10
*pressdowns w/V bar*140x10,150x8,155x7*
*reverse grip pressdowns w/str8 bar*120x10,130x6,130x6*
3 sets dip machine*240x10,265x8,320x6*
2 sets one arm cable kick backs*40,50 to failure*
BICEPS
1 warm up set cable curls w/str8 bar*80x15*
3 working sets cable curls*120x8,140x8,150x6*drop to 100x8*
3 sets one arm high cable curls*70x10,50x10,50x8*
2 sets preacher curl machine*done unilaterally*50x20,70x20*
FOREARMS
3 sets DB hammer curls*45x8,60x6,70x5*
3 supersets DB wrist curls,underhand and overhand*20 lbs to failure
MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
1 bowl frosted flakes
MEAL#2
curry shrimp and rice
1 cup broccoli,cauliflower,carrot mix
crystal light
MEAL#3
2 turkey chili dogs w/fat free cheese
crystal light
MEAL#4
green salad
yogurt
crystal light
MEAL#5
5 g BCAA's
cytomax
water
25 min recumbent bike
10 mins step mill
10 mins recumbent bike
1/2 banana
gatorade
TRICEPS
3 warm up sets close grip bench press*bar,95,135*
3 working sets cgb*175x5,195x5,215x4*
3 supersets *overhead tricep extensions*100x15,140x10,150x10,155x10
*pressdowns w/V bar*140x10,150x8,155x7*
*reverse grip pressdowns w/str8 bar*120x10,130x6,130x6*
3 sets dip machine*240x10,265x8,320x6*
2 sets one arm cable kick backs*40,50 to failure*
BICEPS
1 warm up set cable curls w/str8 bar*80x15*
3 working sets cable curls*120x8,140x8,150x6*drop to 100x8*
3 sets one arm high cable curls*70x10,50x10,50x8*
2 sets preacher curl machine*done unilaterally*50x20,70x20*
FOREARMS
3 sets DB hammer curls*45x8,60x6,70x5*
3 supersets DB wrist curls,underhand and overhand*20 lbs to failure
MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
1 bowl frosted flakes
MEAL#2
curry shrimp and rice
1 cup broccoli,cauliflower,carrot mix
crystal light
MEAL#3
2 turkey chili dogs w/fat free cheese
crystal light
MEAL#4
green salad
yogurt
crystal light
MEAL#5
Friday, August 10, 2007
Delts/Traps
pre/during workout
5 g BCAA's
cytomax
water
25 mins recumbent bike
10 mins step mill
10 mins recumbent bike
banana,12oz. gatorade
DELTS
4 warm up sets front,side,rear raises
3 warm up sets DB shoulder press*30,40,55*
1 warm up sets BB shoulder press*135
4 working sets BB shoulder press*155x6,165x5,175x5,185x5*
2 supersets*behind the back cable raises*30x11,40x10*
*cable front raises*30x6,30x6*
2 sets cable rear raises*40x8,30x7*
TRAPS
2 sets cable upright rows w/ez bar attachment*120x10,140x9*
3 sets BB shrugs*135x7,185x6,225x6*
MEAL#1
2 scoops whey in 16oz gatorade
1 bowl frosted corn flakes in soy milk
5g BCAA's in crystal light
MEAL#2
green salad
1 1/2 lean ground beef patties
crystal light
MEAL#3
2 scoops whey in 16oz. crystal light
rice cakes
water
MEAL#4
curry shrimp and rice
egg rolls
fried prawns
crystal light
MEAL#5
5 g BCAA's
cytomax
water
25 mins recumbent bike
10 mins step mill
10 mins recumbent bike
banana,12oz. gatorade
DELTS
4 warm up sets front,side,rear raises
3 warm up sets DB shoulder press*30,40,55*
1 warm up sets BB shoulder press*135
4 working sets BB shoulder press*155x6,165x5,175x5,185x5*
2 supersets*behind the back cable raises*30x11,40x10*
*cable front raises*30x6,30x6*
2 sets cable rear raises*40x8,30x7*
TRAPS
2 sets cable upright rows w/ez bar attachment*120x10,140x9*
3 sets BB shrugs*135x7,185x6,225x6*
MEAL#1
2 scoops whey in 16oz gatorade
1 bowl frosted corn flakes in soy milk
5g BCAA's in crystal light
MEAL#2
green salad
1 1/2 lean ground beef patties
crystal light
MEAL#3
2 scoops whey in 16oz. crystal light
rice cakes
water
MEAL#4
curry shrimp and rice
egg rolls
fried prawns
crystal light
MEAL#5
Thursday, August 9, 2007
day off
Meal#1
5 g BCAA's
2 scoops whey in 16oz crystal light
MEAL#2
low fat cottage cheese
rice cakes
crystal light
MEAL#3
diet coke
curry vegetables
long grain rice
small samosa
water
MEAL#4
2 scoops whey in 16oz. crystal light
4 white castle burgers
MEAL#5
5 g BCAA's
2 scoops whey in 16oz crystal light
MEAL#2
low fat cottage cheese
rice cakes
crystal light
MEAL#3
diet coke
curry vegetables
long grain rice
small samosa
water
MEAL#4
2 scoops whey in 16oz. crystal light
4 white castle burgers
MEAL#5
Wednesday, August 8, 2007
Legs/Calves
pre/during workout
5 g BCAA's
cytomax
water
20 mins recumbent bike
10 mins step mill
15 mins recumbent bike
banana,16oz. gatorade
LEGS/HAMS emphasis
5 warm up sets unilateral leg extensions*20,30,40,50,60
2 warm up sets stiff legged deadlifts*bar,95*
3 working sets SLD's *135x10,185x6,225x6*
1 warm up set leg press*3 plates per side
3 working sets*5,6,7 plates per side*
3 sets seated leg curls*240x10,275x10,280x8*
2 working sets leg extensions*100x14,110x8*drop to 70x9*done unilaterally
CALVES
1 warm up set seated calf raises*1 plate
2 working sets seated calf raises*2,3 plates
2 sets standing calf raises*495x6,495x5*
MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
banana
MEAL#2
catfish
turkey pot pie
gatorade
MEAL#3
2 scoops whey in 16oz crystal light
MEAL#4
catfish
prawns
fresca
crystal light
5 g BCAA's
cytomax
water
20 mins recumbent bike
10 mins step mill
15 mins recumbent bike
banana,16oz. gatorade
LEGS/HAMS emphasis
5 warm up sets unilateral leg extensions*20,30,40,50,60
2 warm up sets stiff legged deadlifts*bar,95*
3 working sets SLD's *135x10,185x6,225x6*
1 warm up set leg press*3 plates per side
3 working sets*5,6,7 plates per side*
3 sets seated leg curls*240x10,275x10,280x8*
2 working sets leg extensions*100x14,110x8*drop to 70x9*done unilaterally
CALVES
1 warm up set seated calf raises*1 plate
2 working sets seated calf raises*2,3 plates
2 sets standing calf raises*495x6,495x5*
MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
banana
MEAL#2
catfish
turkey pot pie
gatorade
MEAL#3
2 scoops whey in 16oz crystal light
MEAL#4
catfish
prawns
fresca
crystal light
Tuesday, August 7, 2007
day off
so no lifting today because I woke up with a headache and I was super sleepy!
I did do cardio
diet mountain dew pre cardio
5 g BCAA's pre/during cardio
cytomax
water
30 mins stationery bike
20 mins aerobics
15 mins stationery bike
MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
rice cakes
MEAL#2
ground beef patty
1 1/2 cups broccoli/cauliflower mix
water
crystal light
MEAL#3
trail mix
yogurt
bag of sun chips
water
MEAL#4
catfish
prawns
handful of french fries
water
MEAL#5
I did do cardio
diet mountain dew pre cardio
5 g BCAA's pre/during cardio
cytomax
water
30 mins stationery bike
20 mins aerobics
15 mins stationery bike
MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
rice cakes
MEAL#2
ground beef patty
1 1/2 cups broccoli/cauliflower mix
water
crystal light
MEAL#3
trail mix
yogurt
bag of sun chips
water
MEAL#4
catfish
prawns
handful of french fries
water
MEAL#5
sun/mon
omg I eat 2-3 cheat meal on sunday and monday and not much else and I'm feeling it today
yesterday I did 25 mins on the stationery bike so I could stretch
and I didnt have much of an appetite so I ate 3 meals
2 of which weren't that nutritional
and now I'm super tired
I really have to be more consistent with my eating or I'm just not gonna have enough energy to workout!
yesterday I did 25 mins on the stationery bike so I could stretch
and I didnt have much of an appetite so I ate 3 meals
2 of which weren't that nutritional
and now I'm super tired
I really have to be more consistent with my eating or I'm just not gonna have enough energy to workout!
Sunday, August 5, 2007
Chest/Triceps
pre/during workout
5 g BCAA's
cytomax
water
25 mins recumbent bike
10 mins step mill
10 mins recumbent bike
1/2 banana
gatorade
CHEST
2 warm up sets DB flyes on flat bench, 5x20,10x15*
3 warm up sets flat DB bench press*25,40,60*
2 working sets flat DB bench press*75x8,95x6*
3 sets incline BB bench press*175x6,195x6,215x5*
2 sets decline machine press*90x6,105x3*lbs per side
15 mins recumbent bike
TRICEPS
2 warm up dip machine
1 working set dip machine
1 warm up set close grip bench press*135
2 working sets cgb*155x5,175x5*
2 super sets pressdowns*140x6,150x6*
*overhead cable tricep extensions*140x7,140x6*
3 sets rope pressdowns
MEAL#1
2 scoops whey in 16oz gatorade
2 bowls frosted corn flakes in soy milk
5 g BCAA's
water
MEAL#2
greens
ground beef patty
corn bread
MEAL#3
yogurt
rice cakes
MEAL#4
2 turkey dogs w/chili
fresca
water
MEAL#5
missed this meal
5 g BCAA's
cytomax
water
25 mins recumbent bike
10 mins step mill
10 mins recumbent bike
1/2 banana
gatorade
CHEST
2 warm up sets DB flyes on flat bench, 5x20,10x15*
3 warm up sets flat DB bench press*25,40,60*
2 working sets flat DB bench press*75x8,95x6*
3 sets incline BB bench press*175x6,195x6,215x5*
2 sets decline machine press*90x6,105x3*lbs per side
15 mins recumbent bike
TRICEPS
2 warm up dip machine
1 working set dip machine
1 warm up set close grip bench press*135
2 working sets cgb*155x5,175x5*
2 super sets pressdowns*140x6,150x6*
*overhead cable tricep extensions*140x7,140x6*
3 sets rope pressdowns
MEAL#1
2 scoops whey in 16oz gatorade
2 bowls frosted corn flakes in soy milk
5 g BCAA's
water
MEAL#2
greens
ground beef patty
corn bread
MEAL#3
yogurt
rice cakes
MEAL#4
2 turkey dogs w/chili
fresca
water
MEAL#5
missed this meal
Saturday, August 4, 2007
day off
pre/during cardio
5 g BCAA's
cytomax
water
15 mins aerobics
50 mins stationery bike
MEAL#1
2 scoops whey in 16oz gatorade
2 bowls frosted corn flakes in soy milk
MEAL#2
1/2 ground beef patty
1 egg roll
1/2 chow fun
fresca
water
MEAL#3
alaskan cod
greens
corn bread
fresca
water
MEAL#4
yogurt
5 g BCAA's
cytomax
water
15 mins aerobics
50 mins stationery bike
MEAL#1
2 scoops whey in 16oz gatorade
2 bowls frosted corn flakes in soy milk
MEAL#2
1/2 ground beef patty
1 egg roll
1/2 chow fun
fresca
water
MEAL#3
alaskan cod
greens
corn bread
fresca
water
MEAL#4
yogurt
Friday, August 3, 2007
Back/Biceps
pre/during cardio and workout
5 g BCAA's in crystal light
1 scoop cyto-max in 16oz water
30 mins recumbent bike
10 mins step mill
10 mins recumbent bike
banana,16 oz gatorade
BACK
3 warm up sets seated cable rows w/ez bar-underhand grip*110x10,130x10,160x8*
4 working sets seated cable rows *same attach*210x7,230x5,250x5,270x5*
3 sets HS high row machine*3 plates per side x 7,3 plates+25 per side x6, 3 plates+35 x 5*
2 sets bent over BB rows*185x6,215x5*
2 sets supported T-bar rows*4 plates x 5, 4 plates+15 x 4*drop to 3 plates x5 *
2 sets med overhand grip pull-downs*200x5,210x4*drop to 160x5*
BICEPS
3 sets preacher curl machine*one arm*30x10,50x10,70x7*
3 sets seated altern. DB curls *10x10,35x8,45x5*
2 sets ez bar BB curls*75x6,85x5*
stretching
MEAL#1
2 bowls frosted flakes w/soy milk
2 scoops whey in 16oz gatorade
MEAL#2
lean ground beef patty
2 cups broccoli/cauliflower mix
1 oatmeal cookie
1/2 banana
5 g BCAA's in 20oz crystal light
water
MEAL#3
1 1/2 scoops whey in 16oz water
MEAL#4
lean ground beef patty
1 1/2 cups broccoli/cauliflower mix
diet coke
water
MEAL#5
12oz yogurt
1 1/2 scoops whey
2 egg rolls
5 g BCAA's in crystal light
1 scoop cyto-max in 16oz water
30 mins recumbent bike
10 mins step mill
10 mins recumbent bike
banana,16 oz gatorade
BACK
3 warm up sets seated cable rows w/ez bar-underhand grip*110x10,130x10,160x8*
4 working sets seated cable rows *same attach*210x7,230x5,250x5,270x5*
3 sets HS high row machine*3 plates per side x 7,3 plates+25 per side x6, 3 plates+35 x 5*
2 sets bent over BB rows*185x6,215x5*
2 sets supported T-bar rows*4 plates x 5, 4 plates+15 x 4*drop to 3 plates x5 *
2 sets med overhand grip pull-downs*200x5,210x4*drop to 160x5*
BICEPS
3 sets preacher curl machine*one arm*30x10,50x10,70x7*
3 sets seated altern. DB curls *10x10,35x8,45x5*
2 sets ez bar BB curls*75x6,85x5*
stretching
MEAL#1
2 bowls frosted flakes w/soy milk
2 scoops whey in 16oz gatorade
MEAL#2
lean ground beef patty
2 cups broccoli/cauliflower mix
1 oatmeal cookie
1/2 banana
5 g BCAA's in 20oz crystal light
water
MEAL#3
1 1/2 scoops whey in 16oz water
MEAL#4
lean ground beef patty
1 1/2 cups broccoli/cauliflower mix
diet coke
water
MEAL#5
12oz yogurt
1 1/2 scoops whey
2 egg rolls
Thursday, August 2, 2007
day off
no time to stretch this morning
feeling tired so took the day off from lifting
I'm starting to track and plan my meals again
I plan on starting with 1 med carb day,2 high carb days and 4 low carb days
low carb days will be 150 g or lower
med carb days will be between 150-200 g
high carb days will be between 200-800 g
I will use fit-day to track this and see how successful it is and go from there
If I don't see results in 2-3 weeks I will add more low carb days
I will also start doing 45 mins cardio before training a major bodypart then 15 mins cardio in between then train a smaller body part.
this has worked in the past so I'll try it again.
today CARDIO only
20 mins stationery bike
15 mins aerobics
pre/during cardio
diet mountain dew
5 g BCAA's
water
MEAL#1
2 scoops whey 16oz gatorade
MEAL#2
3/4 cup granola
banana
water
MEAL#3
large green salad
grilled chicken breast
diet coke
water
MEAL#4
16oz low fat yogurt
2 scoops whey
water
fresca
MEAL#5
mini pizza
water
feeling tired so took the day off from lifting
I'm starting to track and plan my meals again
I plan on starting with 1 med carb day,2 high carb days and 4 low carb days
low carb days will be 150 g or lower
med carb days will be between 150-200 g
high carb days will be between 200-800 g
I will use fit-day to track this and see how successful it is and go from there
If I don't see results in 2-3 weeks I will add more low carb days
I will also start doing 45 mins cardio before training a major bodypart then 15 mins cardio in between then train a smaller body part.
this has worked in the past so I'll try it again.
today CARDIO only
20 mins stationery bike
15 mins aerobics
pre/during cardio
diet mountain dew
5 g BCAA's
water
MEAL#1
2 scoops whey 16oz gatorade
MEAL#2
3/4 cup granola
banana
water
MEAL#3
large green salad
grilled chicken breast
diet coke
water
MEAL#4
16oz low fat yogurt
2 scoops whey
water
fresca
MEAL#5
mini pizza
water
Wednesday, August 1, 2007
Delts/Traps
50 mins cardio
5 g BCAA's
gatorade/banana
Delts
4 warm up sets of front,side,rear raises w/DBs
3 warm up sets of DB shoulder press
1 warm up set of BB shoulder press
4 working sets of BB shoulder press*135,155,175x6,185x4
2 working sets of DB rear raises on incline bench*35x6
2 working sets of DB front raises*35x8
2 sets of behind the back cable raises
TRAPS
2 sets of cable upright rows w/ez bar
2 sets of DB shrugs,85x6,90x5*
MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
5 g BCAA's
MEAL#2
can of tuna
california roll
green salad
water
MEAL#3
2 scoops whey in 16oz water
MEAL#4
large chicken breast
water
MEAL#5
6 chicken wings
fresca
water
5 g BCAA's
gatorade/banana
Delts
4 warm up sets of front,side,rear raises w/DBs
3 warm up sets of DB shoulder press
1 warm up set of BB shoulder press
4 working sets of BB shoulder press*135,155,175x6,185x4
2 working sets of DB rear raises on incline bench*35x6
2 working sets of DB front raises*35x8
2 sets of behind the back cable raises
TRAPS
2 sets of cable upright rows w/ez bar
2 sets of DB shrugs,85x6,90x5*
MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
5 g BCAA's
MEAL#2
can of tuna
california roll
green salad
water
MEAL#3
2 scoops whey in 16oz water
MEAL#4
large chicken breast
water
MEAL#5
6 chicken wings
fresca
water
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