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
Saturday, September 8, 2007
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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