• 7a-1 pak Animal Cuts, water.
• 7:30a-4 egg whites, 2 whole eggs, cup seltzer water.
• 10a-1/2 cup dry oats mixed with water and 1 scoop protein powder.
• lunch-1 pak Animal Pak and lunch which was..1 medium slice cheese pizza (cheat meal), 1 cup seltzer water.
• 3p-1 cup Dannon Light n Fit yogurt, water.
• dinner-

Today’s Workout was postponed as I got out of work late, had a sinus headache.  I will make Friday be my chest workout and Saturday after the TOEFL I am working at be shoulders.

Until then..

“G”

• 7a-1 pak Animal Cuts, water.
• 7:30a-4 egg whites, 2 whole eggs, cup seltzer water.
• 10a-1/2 cup dry oats mixed with water and 1 scoop protein powder.
• lunch-1 pak Animal Pak and lunch which was..1/2 spinach wrap with turkey, lettuce, 2 slices dill pickle, dab yellow mustard, cup seltzer water.
• 3p-1 cup Dannon Light n Fit yogurt, water.
• dinner-1 cup Brown Basmati rice mixed with fat free ground turkey, touch of salsa, cup seltzer water. 
• 10p-

Today’s workout is back/delts/abs/cardio.  ** = warm up set.

Back/Delts-

• Pull ups-(3)-3 sets 8
• T-Bar-(6)-**90-12, 135-10 x4, 180-4 *new record,  5 plates by Christmas!
• Narrow Grip Pull downs-(5)-**100-15, 130-10, 140-10, 150-10, 160-8
• Seated Rows-(5)-**80-15, 90-10, 100-10, 110-10, 120-10
• Reverse Pec Deck-(4)-85-10, 90-10, 95-10 x2
• 1-Arm “Lawnmowers”-(3)-60-10 x3

Abs-

• Flat board crunch/rollup-(3)-3 sets 10
• Rope Crunches-(3)-3 sets 10 w/120lbs.

Cardio-

• 15 minutes of treadmill work, legs very stiff and sore from yesterday’s workout.

Thursday is chest/abs/cardio.  Until then…

“G”

• 7a-1 pak Animal Cuts, water.
• 7:30a-4 egg whites, 2 whole eggs, cup seltzer water.
• 10a-1/2 cup dry oats mixed with water and 1 scoop protein powder.
• lunch-1 pak Animal Pak and lunch which was.. 1/2 tomato/basil wrap with turkey, lettuce, 2 slices dill pickle, dab yellow mustard, cup seltzer water.
• 3p-1 cup Dannon Light n Fit yogurt, water. 
• dinner- 1/2 cup ground turkey (99% fat free), mixed with lettuce, radish, spinach.
• 10p-1 cup no fat cottage cheese, seltzer water.

Today’s workout is Legs, or “WHEELS”.  **=warm-up set

• Leg Press-(sled)-(5)-160-15**, 160-10, 205-10, 250-10, 285-10 *(weight/side).
• Extensions-(5)-85-15**, 100-12, 115-12, 130-12, 145-12
• Sit Squats-(5)-135-10**, 155-10, 155-10, 175-10, 185-10
• “Bounce” Front Squats-(4)-75-3×5**, 85-3×5, 95-3×5, 105-3×5 (3 reps/5 “bounces”).
• DB Lunges-(3)-15-10 x3 (*obviously each leg).
• Straight Leg Dead Lifts-(3)-135-10, 155-10, 175-10
• Leg Curls-(4)-65-10**, 80-10, 95-10, 110-10

Calves-

• Seated calf machine-3 sets w/180 per side for reps of 50, 55, 60 (yep, 165 reps!).

That’s my Tuesday, will do more calf work on Wednesday as Back day is usually pretty quick, provided I can stand tomorrow!

Until then

“G”

* = warm up set.

Triceps-

• Close grip Flat bench-(4)-135-10 x2, 145-10 x2 (good tricep warm-up).
• Straight Bar Push downs-(5)-100-15*, 150-10, 175-10 x3
• DB Kicks-(4)-20-10 x2, 25-10 x2
• Rope Kicks-(4)-25-10 x2, 30-10 x2
• Rope Pull downs-(4)-50-10*, 70-10, 90-10, 110-10 (slow and controlled).

Biceps-

• Straight Bar Curls-(4)-45-10 x2, 55-10 x2
• Seated Curls-(5)-50-10*, 60-10 x2, 70-10, 80-10 (done on seated row machine with straight bar).
• Rope Curls w/twist at top-(5)-30-10*, 35-10, 40-10, 45-10, 50-10, 55-10

Got my SWOLE on, Full Pump!!!

Abs-(will do these tonight, back was sore).

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

“G”

Today

Cardio-

• 25 minutes at various speeds-(3.1 to 5.2)

Abs-

• Weighted Crunch with 35lb. plate-3 sets 10
• Rope Crunches-3 sets 10 w/120lbs.

Next week’s schedule

• 09/06-Arms/abs/cardio
• 09/07-Wheels (legs) /abs/cardio
• 09/08-Back/abs/cardio
• 09/09-Chest/abs/cardio
• 09/10-Shoulders/abs/cardio-*done on Friday as Saturday I am working
• 09/11-off day.
• 09/12-Cardio/Abs

“G”

• Smith machine Military Press-(4)-95-10, 95-10, 105-10, 105-10, 125-10.
• DB Military Press-(5)-45-10 x2, 50-10 x2, 55-10
• Seated side laterals-(4)-15-10 x2, 20-10 x2
• One Arm Front Raise DB-(4)-15-10 x2, 20-10 x2
• Shrugs-(Smith Machine)-(4)-135-10, 185-10, 205-10, 235-10 (*probably can start heavier next week).
• Cable Chin Pulls-(4)-70-10, 75-10, 80-10, 85-10 (*probably can start heavier next week).

That’s my Saturday, Sunday is cardio/abs, and Monday we start again with the “GUNS”.

Until then..

Have a great long weekend everyone!!

“G”

Although I am still sore! 

Until Saturday…

“G”

• 7a-1 pak Animal Cuts, water.
• 7:30a-4 egg whites, 2 whole eggs scrambled, cup iced coffee.
• 10a-1/2 cup dry oats mixed with Magnum Quattro protein powder and water.
• lunch-1 pak Animal Pak with lunch which was 1 slice of Sodexho pizza (cheat meal) and it was DAMN GOOD!!, cup seltzer water.
• 3p-nothing, it was too hot.
• dinner-
• 10p-

  Today’s workout is chest/abs/cardio.

Chest-

• Flat Bench Press-(4)-135-15 x2, 145-15 x2
• DB Flat Bench-(4)-80-10 x4
• Incline-Smith-(4)-135-10 x2, 155-10, 165-10
• Incline DB-(4)-65-10 x4
• Cable Flyes-(4)-40-10, 45-10, 50-10, 55-10
• Pec Deck-(4)-130-10, 145-10, 160-10, 175-10
• Decline Push Ups-(4)-4 sets 10

Abs-

• Flat board crunch/Leg Raise-3 sets 10 (holding on the 10th).
• Weighted Crunches w/35lb. Plate-3 sets 10
• Rope Crunches-3 ses 10 w/120lbs.

Cardio-

• 25 minutes on treadmill at various speeds.

That’s my Thursday, Friday is an off day, and Saturday is shoulders/Abs.  Until then..

“G”

• 7a-1 pak Animal Cuts, water.
• 7:30a-4 egg whites, 2 whole eggs scrambled, cup iced coffee.
• 10a-1/2 cup dry oats mixed with Magnum Quattro protein powder and water.
• lunch-1 pak Animal Pak with lunch which was 1/2 whole grain wrap w/turkey, lettuce, 2 slices of pickle, dab yellow mustard, cup seltzer water.
• 3p-1 cup fat free cottage cheese with 10 blueberries
• dinner- left over ground turkey (99% fat free) mixed with Caesar salad with spinach, cup seltzer water.
• 10p- 

Today’s workout is Delts/Back/Abs/Cardio.

Back/Delts-

• Pull-ups-(3)-8, 8, 8
• T-Bars-(5)-90-12, 135-8, 135-8, 160-5, 170-3
• Close Grip Pull Downs-(5)-130-10, 130-12, 140-10, 140-10, 150-8
• Seated Rows-(5)-60-12, 70-12, 80-12, 90-12, 100-12
• Reverse Pec Deck-(4)-85-10 x2, 90-10 x2
• 1 Arm  (db)-“Lawnmowers”-(4)-60-10 x4

Abs-

• Weighted Crunch-w/25lb. plate-4 sets 10
• Rope Crunches-(3)-3 sets 10 w/120lbs.

Cardio-

• 25 minutes slow run-(legs still sore).

That’s my Wednesday, Thursday is Chest/Abs/Cardio and Friday is an off day.

Until then..

“G”

• 7a-1 pak Animal Cuts, water.
• 7:30a-4 egg whites, 2 whole eggs scrambled, cup iced coffee.
• 10a-1/2 cup dry oats mixed with Magnum Quattro protein powder and water.
• lunch-1 pak Animal Pak with lunch which was 1/2 whole grain wrap w/turkey, lettuce, 2 slices pickle, dab yellow mustard, cup seltzer water.
• 3p-1 cup no fat cottage cheese, with 10 blueberries.  (Too hot for protein shake). 
• dinner-Caesar salad with cup ground turkey (99% fat free) and 1/2 cup fresh Spinach.
• 10p-

Today’s workout is Legs or  Wheels! (*weight/side, **Warmup Set)

• Leg Press-(sled)-(4 w/warmup)-**125-15, 170-10, 215-10, 240-10, 265-10 (*).
• Extensions-(4 w/warmup)-**70-15, 85-15, 100-15, 115-10, 130-10
• Sit Squats-(3)-135-10, 155-10, 165-10
• “Bounce” Front Squats-(3) 75-15, 85-15, 105-15
• Lunges-(3)-10-10 x3 (I hate lunges!!)
• Straight Leg Deads-(3)-135-10 x3
• Leg Curls-(4)-65-10, 80-10, 95-10, 110-10

Calves-

• Seated Calf Machine-(3)-135*-40, 50,60
• Leg Press Calf Raises-(3)-*125-25 x3
• Standing Calf Raise w/Barbell-(3)-*135-10 x3

Gave Abs/cardio the night off, I was toast.  Wednesday is Delts/Back/Abs/Cardio. 

Until then..

“G”