Garand's Tiger Workout Blog

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”

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”

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”

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”

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”

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.

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”

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.

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.

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”