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
Friday, September 28, 2007
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
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