Back/Arms

pre/during workout

coffee w/equal
5 g BCAA's in gatorade
sugar free full throttle
water

25 mins recumbent bike
12 mins step mill
20 mins recumbent bike

total cardio=57 mins

banana,gatorade

BACK
2 warm up sets lat pulldowns wide overhand grip
2 working sets lat pulldowns*180x8,210x4*drop to 160x5*
2 sets bent over BB rows*205x6,225x5*
TRICEPS/BICEPS
3 warm up sets close grip bench press*bar,95,135x12*
4 working sets close grip bench press*185x5,205x5,215x5,225x3*drop to 135x8*
3 supersets *overhead tricep extensions w/rope,120x7,120x7,120x7*drop to 100x5*
*rope pressdowns*120x6,120x6,120x6*drop to 100x5*
2 sets one arm preacher curl machine*50x25,70x25*
2 sets ez bar curls*95x8,100x6*
1 set DB skull crushers*30x12*left elbow hurt like a mutha so I switched to ez bar
1 set ez bar skull crushers*75x12*
3 sets DB hammer curls*50x8,65x5,75x5*
3 sets altern. DB curls(zotman style)*30x8,30x8,(10x5*squeezing hard)

stretching/icing

MEAL#1
3/4 cup cooked grits
2 whole eggs
2 egg whites
gatorade
MEAL#2
1/2 spaghetti
1/2 cup tomato sauce,onions,garlic
water
MEAL#3
turkey sandwich on wheat
vitamin water
baby can of pringles
MEAL#4
1/2 cup low fat cottage cheese
water
MEAL#5
2 turkey sausages w/bun

Cardio only

pre/during cardio

coffee w/equal
5 g BCAA's in sugar free kool-aid
water

35 mins stationary bike
10 mins aerobics
20 mins stationary bike
total cardio=65 mins

MEAL#1
3 turkey sausages
2 slices wheat toast
gatorade
MEAL#2
fish sticks about 12
gatorade
water
MEAL#3
sugar free kool-aid
1/2 cup pasta
3/4 cup ground beef w/tomato sauce,onions,garlic
MEAL#4
2 turkey sausages w/2 slices bread
diet coke
water
MEAL#5

Back/Chest

pre during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
sugar free full throttle
water

30 mins recumbent bike
15 mins treadmill
10 mins recumbent bike

total cardio=55 mins

banana,gatorade

BACK/CHEST
2 warm up sets wide grip/overhand pulldowns
3 working sets pulldowns*190x8,220x6,240x4*drop to 190x5*
3 warm up sets incline DB bench press
3 working sets incline DB bench press*60x7,80x6,90x8*
3 sets HS high row machine*3 plates x 6, 3 plts+25lbs x 7, 4 plates x 6* lbs per side
2 sets flat BB bench press*185x6,205x6*
3 sets seated rows,med underhand grip*200x8,230x8,260x6*
2 sets decline machine bench press*210x9,230x5*drop to 180x3,90x6*

MEAL#1
2 whole eggs
6 egg whites
2 slices wheat bread
gatorade
*diet coke asa I hit work*
MEAL#2
1/2 cup spaghetti
1 cup lean ground beef beef w/diced tomatos,onions,garlic
mixed w/about 6 oz chili w/o beans
5 g BCAA's in sugar free kool-aid
MEAL#3
same as meal #2
MEAL#4
fish sticks about 12-16
sugar free kool-aid
water
MEAL#5

Cardio only

so yesterday I did cardio for 50 mins on the stationary bike


today I did

pre/during cardio
coffee w/equal
5 g BCAA's in sugar free kool-aid
water

35 mins stationary bike
15 mins aerobics
15 mins stationary bike

total cardio=65 mins

MEAL#1
2 whole eggs
2 egg whites
2 slices wheat bread
gatorade
MEAL#2
5 g BCAA's in sugar free kool-aid
taco salad
MEAL#3
homemade nachos
diet coke
water
MEAL#4
MEAL#5

Leg(Quads)/Calves

pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool aid
water

20 mins recumbent
10 mins step mill
20 mins recumbent
10 mins treadmill
total cardio=60 mins

banana,gatorade

LEGS(QUADS)
4 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
2 working sets squats*185x10,225x10*
3 sets leg press*360x10,540x10,720x5*drop to 360x20*plus 10 rp*
2 working sets leg extensions*100x12,110x8*drop to 60x8*
2 super sets*SLDLs*100x8,leg extensions,60x8*
*SLDL's*110x7,leg extensions,60x8*
CALVES
4 sets seated calf raises*90x8,90x8,135x8,135x8*
2 sets standing calf raises*495x6,495x5*

MEAL#1
6 egg whites
2 whole eggs
2 slices wheat bread
5 g BCAA's in sugar free ice tea
water
MEAL#2
chicken breast
broccoli
1/2 banana
sugar free ice tea
MEAL#3
15oz. beef chili
1/2 chicken breast
gatorade
MEAL#4
15 or so fish sticks
diet coke
MEAL#5

Delts/Biceps/Forearms

pre/during workout
sugar free full throttle
5 g BCAA's in sugar free kool-aid
water

25 mins recumbent bike
11 mins tread mill
20 mins recumbent bike

total cardio= 56 mins

banana,gatorade

DELTS
4 warm up sets DB front,side rear raises
3 warm up sets DB shoulder press
3 sets BB shoulder press*135x8,165x6,185x5*drop to 155x4,135x5*
2 working sets rear DB raises on incline bench*35x7,35x7*
2 working sets DB front raises*40x7,40x6*
2 working sets DB side raises*45x7,45x6*drop to 20x7,10x12*
BICEPS
3 sets one arm preacher curl machine*40x25,60x22,80x12*
3 sets altern. DB curls*zotman style*10x15,25x10,35x8*
2 sets ez bar curls*85x10,95x9*
FOREARMS
3 sets cable hammer curls w/rope attach.*140x10,150x9,150x9*drop to 120x5,90x6*

MEAL#1
2 scoops whey in gatorade
5 g BCAA's in sugar free kool-aid
1 cup corn pops dry
MEAL#2
BBQ chicken and ribs
gatorade
MEAL#3
chicken
broccoli w/soy sauce
MEAL#4
2 turkey dogs w/buns
fresca
water
MEAL#5

Cardio only

this week off from lifting was a much needed break
I was physically unable to train but mentally I wanted to be in the gym
today I did cardio only

pre/during cardio
5 g BCAA's in sugar free kool-aid
full throttle energy drink

15 min stationary bike
20 min aerobics
35 mins stationary bike
total cardio=70 mins

stretching
*didn't have time to ice down my back*

MEAL#1
2 scoops whey in water
MEAL#2
2 1/2 cups broccoli
1/2 chicken breast,onions,green peppers,garlic saute w/soy sauce
sugar free kool-aid
MEAL#3
*office annual picnic*
BBQ chicken and ribs
mac salad
pinneapple and strawberries
small slice cake
water
MEAL#4
BBQ chicken and ribs
broccoli
MEAL#5