Garands Tiger Workout Blog

Today’s plan.

• 7a-1 pak Animal Cuts, water.
• 7:30a-5 egg whites, 1 whole egg, cup iced tea.
• 10a-1 cup dry oats mixed with water and 1 scoop Magnum Quattro Protein powder.
• lunch-1 pak Animal Pak, with lunch which was.. 3 or 4 small slices beef, 2 small pieces buffalo chicken, cucumbers, pickle slices, 3 green olives, cup diet coke.
• 3p-1 scoop Magnum Quattro protein powder mixed with 1 cup Silk Soy Milk, Vanilla Light.
• pre-cardio-1 pak Animal Cuts and water.
• dinner-
• 10p-

Today’s workout is chest/shoulders.  More to come!

“G”

Today’s plan.

• 7a-1 pak Animal Cuts, water.
• 7:30a-5 egg whites, 1 whole egg, cup iced tea.
• 10a-1 cup dry oats mixed with water and 1 scoop Magnum Quattro Protein powder.
• lunch-1 pak Animal Pak, with lunch which was..turkey slices, 5 or 6 cucumbers, 3 slices of pickle, cup diet coke.
• 3p-1 cup Silk Soy Milk mixed with 1 scoop Magnum Quattro protein powder.
• pre-cardio-1 pak Animal Cuts, water.
• dinner-salad with ground turkey (99% fat free), cup seltzer water.
• 10p-1 cup fat free cottage cheese. 

Today’s workout is Back/Delts/Calves/Abs

• Pull ups-(3 sets) 8, 8, 8
• T-Bar-(3 sets)-115-12, 140-10+2, 165-5+5 (+ indicates had help).
• Narrow Grip Pull downs w/Triangle-(3 sets)-150-12, 160-12, 170-6+6
• Seated Wide Grip Pulls-(3 sets 12)-90, 100, 110
• Pec Deck-(3 sets 12)-85, 90, 95

Calves-

• Seated-(3 sets w/180 each side)-30, 40, 50
• Standing Calves-(3 sets)-225-10, 225-10, 135-15

Abs-(these were done circuit style, one after the other twice).

• Flat board rollup/leg raise-2 sets 12
• “Ball Toss”-2 sets 12
• Vertical Leg Raise-2 sets 12

Cardio-(None, still letting the knee heal, hoping to do cardio on Friday).

That’s my Wednesday, Thursday is Chest/shoulders, Friday is cardio only and then Sat/Sun are off days.

“G”

Today’s plan.

• 7a-1 pak Animal Cuts, water.
• 7:30a-5 egg whites, 1 whole egg, cup iced tea.
• 10a-1 cup dry oats mixed with water and 1 scoop Magnum Quattro Protein powder.
• lunch-1 pak Animal Pak, with lunch which was..2 pieces chicken, dab tomato sauce, 4-green olives, 8 baby carrots.
• 3p-1 cup Silk Soy Milk mixed with 1 scoop Magnum Quattro protein powder.
• pre-cardio-1 pak Animal Cuts, water.
• dinner- small salad with ground turkey (99%% fat free), cup seltzer water.
• 10p- 1 cup fat free cottage cheese, water. 

Today’s workout is WHEELS. 

• Leg Extensions-(3 sets, lighter weight)-85-12, 100-12, 115-12
• Squats-(3 sets, wide grip)-135-12, 155-12, 185-12
• Diamond Dead Lifts-(3 sets)-135-12, 155-12, 185-12
• Leg Curls-(3 sets)-95-12, 110-12, 125-12

*Again went lighter tonight due to my knee recovery, but it felt great.  Going to do cardio tomorrow night, to further test it.  Wednesday this week will be an off day from weights, but I’ll do cardio/abs, and then Thurs/Friday we return to Hell Raiser Training back/delts/calves/abs and Chest/Shoulders.

Until then (Be Jealous!)   

“G”

Today’s plan.

• 7a-1 pak Animal Cuts, water.
• 7:30a-5 egg whites, 1 whole egg, cup iced tea.
• 10a-1 cup dry oats mixed with water and 1 scoop Magnum Quattro Protein powder.
• lunch-1 pak Animal Pak, with lunch which was.. 1 cup non fat cottage cheese, 5 or 6 rice cake minis, 1 cup seltzer water.  (Had a haircut appt).
• 3p-1 scoop Magnum Quattro mixed with 1 cup Silk Soy Milk.
• pre-cardio-1 pak Animal Cuts, water.
• dinner- 2 pieces butter flied chicken breast (baked), cup broccoli, cup seltzer water.
• 10p-1 cup fat free cottage cheese, water.

Today’s workout is Hell Raiser Training and “GUNS” plus abs/cardio.

Triceps-

• Close grip Flat bench-(3 sets)-185-10, 205-10, 205-8
• Cross body DBs-(3 sets)-20-12, 25-12, 35-12
• Straight Bar Push-(3 sets)-150-12, 175-12, 185-10
• Rope Kicks-(4 sets)-25-12, 27.5-12, 30-12, 32.5-12

Biceps-

• DB Preacher Curls-(done L/R/Both-3 sets)-25-12, 25-12, 30-12
• Hammer Curls-(3 sets)-35-12 X 3
• Seated Curls on Seated Row Machine-(3 sets)-60-12, 70-12, 80-10
• Cable Curls Finisher-(3 sets)-45-12 X 3

Abs-(done 3 times, in circuit fashion)-

• Flat board crunch/Roll ups-3 sets 12, holding on the #12
• Lying crunch/Ball throw-3 sets 12
• Rope Crunches-3 sets 12 w/140

**No cardio tonight, still letting the knee heal.  Hope to start again on Wednesday, Thursday and Friday.

That’s my Monday, Tuesday is WHEELS! Until then..

“G”

Weekend off from workouts.  Back on Monday with Hell Raiser’s Workout and “GUNS”

Until then..

Today’s plan.

• 7a-1 pak Animal Cuts, cup iced tea.
• 7:30a-5 egg whites, 1 whole egg, cup iced tea.
• 10a-1 scoop Magnum Quattro protein powder mixed with 1 cup dry oats and water.
• lunch-1 pak Animal Pak w/lunch which was…
• 3p-1 scoop Magnum Quattro protein powder mixed with 10oz. Silk Soy Milk Light Vanilla.
• pre-cardio-1 pak Animal Cuts and water.
• dinner-2 beef patties, slices of pickle, cup Diet Coke.

Today’s workout is chest/shoulders

Chest-

• Flat Bench Press-(5 sets)-135-10 (warmup), 225-12, 245-8, 295-3, 300-0 (couldn’t get it), 225-5
• DB Press-(3 sets) 3 sets 12 with 80s
• Chest Press Machine-(3 sets)-175-12, 200-8, 180-10
• Smith Machine Incline-(3 sets)-155-12, 195-12, 205-11* (1 with help).
• DB Incline-(3 sets)-3 sets 12 w/65
• Cable Flyes-(3 sets)-2-12-35, 1-12-40
• Pec Deck-(3 sets)-3 sets 12 w/145

Shoulders-

• Military Press-(3 sets)-3 sets 12 w/45
• Side Laterals-(3 sets)-3 sets 12 w/15’s
• DB Shrugs-“Run the Rack, forward and Reverse”-We start at 60 and do as many reps as we can until we get to the 80’s.  Then the next time around, we go backwards from 80-60s.  Great workout!

Friday, Saturday and Sunday will be off days this week as my knee heals.  Back to cardio on Monday.  Until then….Have a great weekend everyone!!

“G”

Today’s plan.

• 7a-1 pak Animal Cuts, cup iced tea.
• 7:30a-5 egg whites, 1 whole egg, cup iced tea.
• 10a-1 scoop Magnum Quattro protein powder mixed with 1 cup dry oats and water.
• lunch-1 pak Animal Pak w/lunch which was…
• 3p-1 scoop Magnum Quattro protein powder mixed with 10oz. Silk Soy Milk Light Vanilla.
• pre-cardio-1 pak Animal Cuts and water.
• dinner-left over ground turkey (99% fat free), cup broccoli, cup seltzer water.

–> Today’s workout is back/delts/calves/abs. 

• Wide Grip Pull ups- 3 sets 8
• T-Bar-(4 sets)-110-10, 120-10, 130-9, 140-10*+2 w/help.
• Narrow Grip Pull-downs-(4 sets)-140-12, 150-10, 160-8, 160-8* +2 w/help.
• Seated Wide Grip Rows-(4 sets)-60-12, 90-12, 90-12, 110-12
• Reverse Pec Deck-(3 sets)-85-12, 90-10, 90-8

Calves-

• Seated Calves-(3 sets)-160-30, 160-40, 160-60

Abs-(3 sets circuit style)-

• Flat board crunch/roll ups-3 sets 12 (holding on the last rep).
• Lying ball throws-3 sets 12 w/12lb ball.
• Standing “Sides” with 45 lb. plate-3 sets 12

*No cardio, still nursing the knee.  That’s my Wednesday, Thursday is Chest/Shoulders.  Until then..

“G”

Today’s Plan.

• 7a-1 pak Animal Cuts, cup iced tea.
• 7:30a-5 egg whites, 1 whole egg, cup iced tea.
• 10a-1 scoop Magnum Quattro protein powder mixed with 1 cup dry oats and water.
• lunch-1 pak Animal Pak w/lunch which was…
• 3p-1 scoop Magnum Quattro protein powder mixed with 10oz. Silk Soy Milk Light Vanilla.
• pre-cardio-1 pak Animal Cuts and water.
• dinner-small salad with ground turkey (99% fat free), cup seltzer water.

Today’s workout is Hell Raiser Training and WHEELS,  (Had some knee pain, so some exercises were skipped).

• Leg Press-Skipped
• Leg Extensions-2-10-145, 1-10-100
• Squats-Skipped
• Straight Leg Deads-(3 sets)-135-12, 155-10, 185-8
• Lying Leg curls-(3 sets)-80-12, 95-12, 100-12
• Cardio-Skipped due to knee pain.

That’s my suck ass workout for Tuesday, Wednesday is Back/Calves/Abs/Cardio.  Until then..

“G”

Today’s plan.

• 7a-1 pak Animal Cuts, cup iced tea.
• 7:30a-5 egg whites, 1 whole egg, cup iced tea.
• 10a-1 scoop Magnum Quattro protein powder mixed with 1 cup dry oats and water.
• lunch-1 pak Animal Pak w/lunch which was… 1 thin slice flank steak, broccoli/cauliflower, 4 green olives, 2 thin slices turkey, cup diet coke.
• 3p-10oz. Soy Silk Milk w/ 1 scoop Magnum Quattro protein powder.
• pre-cardio-1 pak Animal Cuts with water.
• dinner- left over baked chicken, cup broccoli, cup seltzer water.

Today’s workout is Hell Raiser Training and “GUNS” as well as abs/cardio. 

Triceps-

• Flat bench close grips-(4 sets)-135-12, 185-10, 205-8, 205-8
• Straight bar Push downs-(4 sets)-150-12, 175-10, 185-10, 195-10
• Rope Super set-(these next two done together)
• Rope Pulls-(4 sets)-70-12, 85-12, 90-12, 100-12
• Overhead Rope-(4 sets)-2-12-70, 2-12-85

Biceps-

• Straight bar bell-(inside/outside)-2-10-55, 2-10-45 (*between sets you toss the 12lb. ball in the air as well).
• Seated curls-3-10-60, 70, 80
• Standing Straightbar Cable w/2 sec hold-3 sets 10 w/90, 100, 110
• Cable Curls-(4 sets)-35-10, 40-10, 45-10, 50-10

Abs-(These are done in circuit style, one after the other 3 times)-

• Flat board/Roll up crunch-3 sets 10
• Flat crunch/Ball toss-(12lb. ball)-3 sets 10
• Seated crunch machine-3 sets 10 w/120

Cardio-

• I did only 15 minute run on treadmill, was freaking tired!

That’s my Monday, Tuesday is WHEELS!  Until then..

“G”

Saturday and Sunday will be off days, at least until the field house opens again on Sunday, then it will be cardio/abs again. Back on Monday!!

Have a great weekend everyone!!!

“G”