Today’s plan.
- 7a-5 egg whites, 1 whole egg, 1 Herbalife, 1 cup iced tea.
- 10a-2 scoops protein powder mixed with water.
- lunch-1/2 carrot wrap with turkey, lettuce, 2 slices pickle, dab yellow mustard, cup iced tea.
- 3p-2 scoops protein powder mixed with water.
- pre-workout-2 scoops Gaspari Super Pump 250 in water.
- dinner-ground turkey (99%fat free), 1 small sweet potato.
- 10p-2 scoops protein powder mixed with water.
Today’s workout is chest/abs/cardio.
Chest-
- Flat bench DBs-4 sets 10 w/80s
- Incline-dbs-2-10-65, 2-10-70s
- DB Flyes-2-10-40, 2-10-45
- Cable Flyes-4-10-50, 55, 60, 65
- Pec Deck-2-10-145, 2-10-160, 1-10-175, 1-10-190
- Chest Press-1-10-55, 1-10-85, 1-10-115, 1-10-130
- Decline Push ups-3 sets 10
Abs-
- Crunches-3 sets 10
- Leg Raise-3-10
- Rope Crunches-3-15 w/90
Cardio-
- 15 minutes on treadmill
- 15 minutes on bike-*still having some soreness on right shin.
That’s my Monday, Tuesday is legs/abs/cardio.
Until then..
“G”
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I have been on the shelf since Friday afternoon with a pulled muscle in my back. Next week I am thinking about taking a week of nothing but cardio/abs all week. I have been going strong with weights for quite some time and a week break might be good so I can focus on dropping some fat.
Thoughts?
Until then…
“G”
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Today’s plan.
- 7a-5 egg whites, 1 whole egg, 1 Herbalife, 1 cup iced tea.
- 10a-2 scoops protein powder mixed with water.
- lunch-
- 3p-2 scoops protein powder mixed with water.
- pre-workout-2 scoops Gaspari Super Pump 250 in water.
- dinner-I have no idea yet.
Today’s workout is shoulders/traps/abs/cardio. More to come.
“G”
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Today’s plan.
- 7a-5 egg whites, 1 whole egg, 1 cup iced tea, 1 Herbalife vitamin.
- 10a-2 scoops protein powder mixed with water.
- lunch-beef patty, cup broccoli, cup iced tea.
- 3p-2 scoops protein powder mixed with water.
- pre-workout-2 scoops Gaspari Super Pump 250 in water.
- dinner-left over whole grain pasta with diced tomatoes. (1 cup).
- 10p-2 scoops protein powder mixed with water and ice.
Today’s workout is triceps/biceps/abs/cardio.
Triceps-
- Flat bench closegrips-3-10-135
Circuit-Next 3 exercises done one after the other 4 times.
- Straight bar Push downs-4-15-80
- Rope Pull downs-4-10-70
- Overhead Rope-4-10-70
- DB Kicks-(done Micah style-Left/Right/Both)-3-10-25lb.
Biceps-
- Seated Curls-2-10-50, 2-10-60
- Cable Curls-(each arm obviously)-3-10 w/20, 25, 30
- DB Curls-3-10-25
Abs-
- Crunch/Roll ups-3 sets 10
- Crunches-3-10
- Rope Crunches-3-15 w/90lbs.
- Leg Raise-3 sets 10
- Flutter Kicks-3-15
Cardio-
- 15 minutes on treadmill, 15 minutes on bike, both moving at a fast pace
That’s my Thursday, Friday will be shoulders/traps/abs/cardio. Until then..
“G”
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Today’s plan..
- 7a-5 egg whites, 1 whole egg, cup iced tea, 1 Herbalife.
- 10a-2 scoops protein powder mixed with water.
- lunch-1/2 carrot wrap with turkey, lettuce, 2 slices pickle, dab yellow mustard, cup iced tea.
- 3p-2 scoops protein powder mixed with water.
- pre-workout-2 scoops Gaspari Super Pump 250 in water.
- dinner-cup whole grain wheat pasta mixed with chicken (cut up baked pieces), and diced tomatoes, cup iced tea.
- 10p-2 scoops protein powder mixed with water.
Today’s workout will be Legs/Abs
- Leg Extensions-5 sets 10 w/80
- Leg Press-(sled)-2-10-225, 2-10-315, 2-10-365
- Front Squats-2-10-85, 2-10-95
- Lunges-3 sets 10 w/barbell (45lbs.)
- Leg Curls-2-10-95, 2-10-110
- Seated Calf-3 sets w/135 each side for counts of 30, 40, 50
- Standing Calf Raise-1-10-135, 1-10-155, 1-10-165
Abs-
- Rope Crunches-3 sets 15 w/80lbs.
- Crunches-3 sets 10
- Leg Raise-3 sets 10
- Flutter Kicks-3 sets 10
**No cardio as it was leg day. Cardio will take place every day for the rest of the week.
That’s my Wednesday, Thursday will be triceps/biceps/abs/cardio.
Until then..
“G”
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Today’s plan.
- 7a-5 egg whites, 1 whole egg, 1 cup iced tea, 1 Herbalife.
- 10a-2 scoops protein powder mixed with water.
- lunch-chicken sandwich
- 3p-2 scoops protein powder mixed with water.
- pre-workout-
- dinner-cup veggie soup.
- 10p-2 scoops protein powder mixed with water.
Today’s workout was canceled. Took the day off because I will be working out straight until Saturday. Call it an off day. Wednesday will be legs instead.
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Today’s Plan-5 months to go!
- 7a-5 egg whites, 1 whole egg, 1 cup iced tea, 1 Herbalife.
- 10a-2 scoops protein powder mixed with water.
- lunch-1/2 carrot wrap with turkey, lettuce, 2 slices of pickle, and dab yellow mustard.
- 3p-2 scoops protein powder mixed with water.
- pre-workout-2 scoops Gaspari Super Pump 250 mixed with water.
- dinner-1 cup veggie soup with turkey, cup iced tea.
- 10p-2 scoops protein powder mixed with water.
Today’s workout is chest/abs/cardio.
Chest-
- Flat bench Dumbbells-4-10 w/80s
- Incline-(smith)-2-10-135, 2-10-155, 1-10-165
- Incline-(db)-2-10-60, 2-10-65, 1-10-70
- Flyes-(db)-1-10-40, 2-10-45
- Incline Cable Flyes-3-10-w/35, 40, 45
- Cable Flyes-2-10-45, 2-10-50
- Pec Deck-2-10-130, 2-10-145, 1-10-160
Abs-
- Rope Crunches-3-15 w/80
- Flutter Kicks-3-10
- crunches-3-10
- Leg Raise-3-10
Cardio-
- Only 20 minutes on treadmill. Had that damn shin pain.
That’s my Monday, Tuesday is legs/abs/cardio.
Until then..
“G”
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This weekends workout and diet plan.
Sunday-
- 9a-5 egg whites, 1 whole egg, cup iced tea, 1 Herbalife.
- 11a-2 scoops protein powder mixed with water.
- pre-workout-2 scoops Gaspari Super Pump 250 and water.
- 1p-1 cup scrambled eggs, 1 small hasbrown, 4 sliced cucumbers, cup iced tea.
- 4p-
- dinner-
- 10p-
Today’s workout is cardio/abs.
Cardio-
- 459 calories burned in 42 minutes (with cool down), was flying. If I can hit the 10 min/mile mark by spring, I will attempt a 5K race!! (True Dat!)
Abs-
- Flat board-roll ups/crunches-3 sets 10
- Rope crunches-3 sets 15 w/80 lbs.
- Flutter Kicks-3 sets 10
- Leg Raise-3 sets 10
That’s my Sunday, Monday is chest/abs/cardio. Cardio felt good today, no muscle pain!!
More to come later today!
Saturday-
Today was an off day due to my having to work.
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Today’s Plan.
- 7a-5 egg whites, 1 whole egg, 1 Herbalife, 1 cup iced tea.
- 10a-2 scoops protein powder mixed with water.
- lunch-
Today’s workout is shoulders/traps/abs/cardio. More to come.
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Today’s plan.
- 7a-5 egg whites, 1 whole egg, 1 Herbalife, 1 cup iced tea.
- 10a-2 scoops protein powder mixed with water.
- lunch-2 chicken patties, cup broccoli, cup iced tea.
- 3p-2 scoops protein powder mixed with water.
- pre-workout-2 scoops Gaspari Super Pump 250 mixed with water.
- dinner-left over from the last couple of nights. See Tues/Wed dinner.
- 10p-2 scoops protein powder mixed with water.
Today’s workout is triceps/biceps
Triceps-
Close grip Flat bench-3-10-135 (I use these to warm up the muscle).
Circuit-(The next three exercises were done one after the other, 4 times!)
- Straight bar Push-2-15-80, 2-15-90
- Rope Pulls-1-10-55, 3-10-60
- Overhead Rope-1-10-55, 3-10-60
Cable Kick Backs-3-15 w/ (30, 35, 40)
DB Kicks-(Done Micah style-Left/Right/Both)-3 sets 10 w/25 lb db.
Biceps-
- Strip Curls-These were done with an EZ bar, we started with 4 tens on each side, and did 10-15, then we took one off (so 3 each side) and so on. The next set, instead of starting with 4 we started with 3 and went down from there. Then 2, then 1, then just the bar. If you do the math, that’s a lot of sets!
- Rope Curls-(done holding at the top, to get the “peak”)-6 sets of 10 w/15, 20, 25, 30, 40, 45. Needless to say, we were toast!
Abs-
- Will do tonight at home, crunches, leg raise, flutter kicks.
Cardio-
- I am holding off on cardio until Sunday to give my leg muscle time to heal.
That’s my Thursday, Not sure what Friday will bring, and Saturday I am working. Will have to see..
Until then..
“G”
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