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

Monday and Tuesday Cardio

Monday -cardio on stationary bike for 60 mins
Tuesday -cardio on stationary bike for 60 mins

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

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

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

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

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

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

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*

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

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

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

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

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

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

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

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

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

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*

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*

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

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

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

Sunday September 30th

cardio/abs
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