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