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