day off

so hot here,and I was lazy this morning and slept in
only did a bit of cardio

pre/during workout
5 g BCAA's in crystal light
1/2 red bull

35 mins stationery bike

MEAL#1
beef jerky nuggets
crystal light
MEAL#2
green salad
3oz turkey breast
kettle chips
diet green tea
water
MEAL#3
1/2 chicken burrito
fresca
water
MEAL#4
2 scoops whey in water
MEAL#5

Back/Biceps

really good back workout today*


pre/during workout

5 g BCAA's in crystal light
full throttle
water

25 mins recumbent bike
12 mins step mill
15 mins recumbent bike

banana,gatorade

BACK
3 warm up sets HS high row machine
3 working sets HS high row machine*135x7,160x7,175x6* lbs per side*
3 sets wide grip pulldowns*200x5,220x5,230x4*drop to 190x4*grip was shot!
3 sets seated rows w/med. underhand grip*230x6,250x6,270x5*
2 sets supported t-bar rows*4 platesx5, 4 plates+15lbs x 4*drop to 3 plates x 5*
skipped BB rows*my low back has been a bit tender*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x12*done unilaterally*
3 sets altern. DB curls on incline bench*30x8,40x6,40x5*
2 sets BB curls w/ez bar*85x8,95x6*

stretching and icing


MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
water
MEAL#2
5 g BCAA's in crystal light
1 chicken breast
green salad
water
MEAL#3
1 1/2 scoops whey in water
jimmy dean breakfast croissant
water
MEAL#4
1 chicken breast w/BBQ sauce
MEAL#5
2 green chile,pepper jack tamales
vitamin water
MEAL#6

day off

didnt lift today
felt tired
so I did cardio

pre/during cardio

coffee w/equal
5 g BCAA's in crystal light
water

55 mins stationery bike
15 mins aerobics
15 mins stationery bike

MEAL#1
2 scoops whey in 16oz. gatorade
MEAL#2
bean burrito
5 g BCAA's in crystal light
water
MEAL#3
1/2 chicken breast
green salad
diet rootbeer
MEAL#4
3 turkey hot dogs
diet rootbeer
water
gatorade
MEAL#5

day off

pre/during workout


coffee w/equal
5 g BCAA's in crystal light
water

32 mins stationery bike
25 mins aerobics
23 mins stationery bike

MEAL#1
2 scoops whey in 16oz. gatorade
5 g BCAA's
MEAL#2
fresh fruit salad
1/2 Belgian waffle
4oz. yogurt
water
MEAL#3
green salad
chicken breast
diet root beer
MEAL#4
2 scoops whey in water
MEAL#5
bean burrito
fresca
water

day off

no lifting today
I did do cardio

pre/during workout

coffee w/equal
5 g BCAA'S crystal light
water

40 mins stationery bike

MEAL#1
2 scoops whey in 16oz gatorade
MEAL#2
turkey pot pie
diet root beer
MEAL#3
salad
egg muffin
MEAL#4
turkey pot pie
fresca
water
MEAL#5

Chest/Triceps/Biceps

oh boy yesterday and Friday I was so sick
I had a really bad time with heavy menses and pain. I was super tired and light headed and it didnt help to have a headache from sinus congestion.
felt much better this morning so I trained. cardio was a bit crappy but my lifts were good.

pre/during workout

coffee w/equal
5 g BCAA's in crystal light
water

20 mins recumbent bike
12 mins tread mill
15 mins recumbent bike

banana,gatorade


CHEST
3 warm up sets incline BB bench press
4 working sets incline BB bench press*175x5,195x5,215x4,225x3*drop to 135x7*
3 sets decline machine press*180x7,210x6,220x4*
TRICEPS
1 warm up set close grip bench press
2 working sets cgbp*185x5,205x4,135x6*
4 supersets overhead tricep extensions w/V bar*120x15,140x10,150x10,155x10*
*140x8,150x7,155x7,155x7*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x14*done unilaterally
2 sets altern. DB curls on incline bench*30x8,40x6*
2 sets BB curls w/pre-weighted ez bar*90x8,100x5*drop to 65x5*

MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in crystal light
MEAL#2
2 whole eggs
1/2 cup grits
3 bisquits
crystal light mixed w/gatorade
MEAL#3
chicken breast
green salad
crystal light
MEAL#4
chicken breast
green salad
fresca
MEAL#5

Delts/Traps

yesterday I had an awesome delts/traps workout
but I was super busy at work as we having been packing to move our entire office
and yesterday was moving day. So I had to make sure my area and the general front office was set for the movers who came about an hour late!
ggrrhh!
anyway awesome workout! 185 is starting to feel really comfortable on BB shoulder press so Im happy. my stamina is much much better too during cardio and inbetween sets!

pre/during workout
coffee w/equal
5 g BCAA's in crystal light
red bull
22 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
banana,gatorade

DELTS/TRAPS
4 warm up sets DB front,side,rear raises
3 warm up sets DB shoulder press*
1 working set DB shoulder press*75x8*just a slight tap from spotter on last two reps
1 warm up set BB shoulder press
3 working sets BB shouler press*155x6,175x5,185x4*drop to 135x5*
2 working sets DB front raises*35x6,40x6*
2 working sets DB rear raises on incline bench*40x6,40x6*
2 working sets DB side raises*45x8,45x6*drop to 25x7,10x7*
TRAPS
2 supersets upright rows med grip*85x5,95x5*
*upright rows wide grip*30x6,30x6*
first time trying wide grip upright rows next time I'll go a bit heavier*
2 sets seated DB shrugs*85x6,95x6*

MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup grits,banana,soy milk,equal
5 g BCAA's
MEAL#2
1/2 cup pasta w/ground beef,tomato sauce
water
MEAL#3
chicken ceasar salad w/low fat & lactose free dressing
water
MEAL#4
5 chicken wings,hot sauce
fresca
water
MEAL#5