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!
Wednesday, November 28, 2007
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!
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