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24k's Log Preserving the Sexy!
- Thread starter Miss24k
- Start date
Aug. 3
Supplements:
Multi-Vit (Stress Formula) 1 x a day
Cal/Mag Citrate 2x a day
Fish oil 4 x a day (2.5g serving)
Multi-Vit. 1 x a day
Vit-C 3 x a day
chlorophyll 5 tsp x a day
enzymes 2 x each meal
6:45
shake
chlorophyll
7:30 Trained Legs
15 minutes cardio (as much running as I could take)
4 sets squats (1x10 @115lbs, 1x8@ 135lbs, 2x8 @ 150lbs))
Super-set
3 sets of 10 leg press (270lbs)
3 sets of 10 leg extensions (75lbs)
3 sets of (drop set 8,6,4) lying leg curls (60lbs,45lbs, 30lbs)
8 sets of 8 standing calf raises rest 10 sec then dropped weight 20lbs (started at 210lbs)
Super-set
3 sets of 10 hyperextensions
3 sets of 10 leg curl on ball
9:15
shake
11:30
multi-bagel
2 tbsp cream cheese
2:00
Oatmeal protein muffin
3:00 Nap
7:00
1/2 C rice pasta
3oz ground chicken
1/2C organic tomato basil/garlic sauce
small onion
3 extra large mushrooms
3 stalks of celery
Total 1302
Fat: 33 24%
Carbs: 146 39%
Fiber: 24
Protein: 115 37%
Supplements:
Multi-Vit (Stress Formula) 1 x a day
Cal/Mag Citrate 2x a day
Fish oil 4 x a day (2.5g serving)
Multi-Vit. 1 x a day
Vit-C 3 x a day
chlorophyll 5 tsp x a day
enzymes 2 x each meal
6:45
shake
chlorophyll
7:30 Trained Legs
15 minutes cardio (as much running as I could take)
4 sets squats (1x10 @115lbs, 1x8@ 135lbs, 2x8 @ 150lbs))
Super-set
3 sets of 10 leg press (270lbs)
3 sets of 10 leg extensions (75lbs)
3 sets of (drop set 8,6,4) lying leg curls (60lbs,45lbs, 30lbs)
8 sets of 8 standing calf raises rest 10 sec then dropped weight 20lbs (started at 210lbs)
Super-set
3 sets of 10 hyperextensions
3 sets of 10 leg curl on ball
9:15
shake
11:30
multi-bagel
2 tbsp cream cheese
2:00
Oatmeal protein muffin
3:00 Nap
7:00
1/2 C rice pasta
3oz ground chicken
1/2C organic tomato basil/garlic sauce
small onion
3 extra large mushrooms
3 stalks of celery
Total 1302
Fat: 33 24%
Carbs: 146 39%
Fiber: 24
Protein: 115 37%
Last edited:
J
jenscats5
Guest
Morning Miss-Missy!! 
Aug. 4th
Supplements:
Multi-Vit (Stress Formula) 1 x a day
Cal/Mag Citrate 2x a day
Fish oil 4 x a day (2.5g serving)
Multi-Vit. 1 x a day
Vit-C 3 x a day
chlorophyll 5 tsp x a day
enzymes 2 x each meal
7:00
25g protein
1 superseed
1 tbsp black cherry concentrate
7:30 Trained Shoulders and abs
10 minute run
Superset
3 sets of 8 shoulder press (25lb DBs)
3 sets of 8 bicep curls (30lb barbell) *Not really sure why I did this lol*
3 sets of 12 side lateral raises (7.5 lb DBs)
Superset
3 sets of 10 rear delt press on machine (40lbs)
3 sets of 10 front lateral raises (7.5 lb DBs)
Superset
3 sets of 14 cable crunches (45lbs)
3 sets of 14 rear delt raises (7.5lb DBs)
Superset
3 sets of 14 crunches on the floor, feet elevated on bench and 20lb DB on chest
3 sets of 12 rotator cuff raises (7.5lb DBs)
*Now I'm tired lol, my legs are killing me
9:00
25g protein
1 banana
1 Emergen C
Supplements:
Multi-Vit (Stress Formula) 1 x a day
Cal/Mag Citrate 2x a day
Fish oil 4 x a day (2.5g serving)
Multi-Vit. 1 x a day
Vit-C 3 x a day
chlorophyll 5 tsp x a day
enzymes 2 x each meal
7:00
25g protein
1 superseed
1 tbsp black cherry concentrate
7:30 Trained Shoulders and abs
10 minute run
Superset
3 sets of 8 shoulder press (25lb DBs)
3 sets of 8 bicep curls (30lb barbell) *Not really sure why I did this lol*
3 sets of 12 side lateral raises (7.5 lb DBs)
Superset
3 sets of 10 rear delt press on machine (40lbs)
3 sets of 10 front lateral raises (7.5 lb DBs)
Superset
3 sets of 14 cable crunches (45lbs)
3 sets of 14 rear delt raises (7.5lb DBs)
Superset
3 sets of 14 crunches on the floor, feet elevated on bench and 20lb DB on chest
3 sets of 12 rotator cuff raises (7.5lb DBs)
*Now I'm tired lol, my legs are killing me
9:00
25g protein
1 banana
1 Emergen C
Last edited:
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