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* Red² - T's Journey 2007 *
- Thread starter treilin
- Start date
Today was upper body
Incline DB chest Press (SS) 40X10, 45X10, 50X8
Incline DB flys (SS) 30X10, 30X8, 25X8
Shoulder press 35X10, 40X9, 45X8, 40X9
Side and front raise together (10X10)X2 (10X5/5X5)
Pull ups (SS) (90X10) (90X10) (90X10)
Full Lat Pull downs (SS) (90X10) X3
Cable row(SS) (100X10) (105X10)(110X10)
Dips(SS) (10) X3
Medicine Ball crunches (SS) (10 X25) X4
Medicine Ball Sides (SS) (10X25) X4
Frong Crunch (10)
HAd to rush to work
Food
M1 protein and kashi
M2 Low carb wrap egg whites
Weights
M3 Chicken, turkey, green beans
M4 protein, dried fruit
sprints
M5 turkey, chicken, lettuce, bleu cheese dressing
M6 protein cocoa powder and pudding
M7?!
Legs killing from monday!!
Plyo's: Jump lunges, jump squats, side squats, Jump up (1 min each)
Walking lunges (10 each leg) (10 x 25)(10 x 30)(10 x 35)
Barbell Hack squats (10 x 85)(10 x 95)(10 x 105)(10 x 115)
Weighted step ups (10 each leg) (10 x 20) x 4
Leg Press (SS) (10 x 445)(10 x 535)(10 x 585)
Isometric holds (SS) (30 sec) x 3
Seated leg extension (10 x 105)(10 x 120)(10 x 140)
Seated calf raises (SS) (12 x 110)(12 x 120)(12 x 135)
Standing calf raises (off step) (SS) (15 x 90) x 3
60 min p.m. Spin
Hit up Migun place again today
Incline DB chest Press (SS) 40X10, 45X10, 50X8
Incline DB flys (SS) 30X10, 30X8, 25X8
Shoulder press 35X10, 40X9, 45X8, 40X9
Side and front raise together (10X10)X2 (10X5/5X5)
Pull ups (SS) (90X10) (90X10) (90X10)
Full Lat Pull downs (SS) (90X10) X3
Cable row(SS) (100X10) (105X10)(110X10)
Dips(SS) (10) X3
Medicine Ball crunches (SS) (10 X25) X4
Medicine Ball Sides (SS) (10X25) X4
Frong Crunch (10)
HAd to rush to work
Food
M1 protein and kashi
M2 Low carb wrap egg whites
Weights
M3 Chicken, turkey, green beans
M4 protein, dried fruit
sprints
M5 turkey, chicken, lettuce, bleu cheese dressing
M6 protein cocoa powder and pudding
M7?!
Legs killing from monday!!
Plyo's: Jump lunges, jump squats, side squats, Jump up (1 min each)
Walking lunges (10 each leg) (10 x 25)(10 x 30)(10 x 35)
Barbell Hack squats (10 x 85)(10 x 95)(10 x 105)(10 x 115)
Weighted step ups (10 each leg) (10 x 20) x 4
Leg Press (SS) (10 x 445)(10 x 535)(10 x 585)
Isometric holds (SS) (30 sec) x 3
Seated leg extension (10 x 105)(10 x 120)(10 x 140)
Seated calf raises (SS) (12 x 110)(12 x 120)(12 x 135)
Standing calf raises (off step) (SS) (15 x 90) x 3
60 min p.m. Spin
Hit up Migun place again today
JUNE 20 2007
Doing great!
Diet SBT wrote must be working had 2 compliments that said I looked like I dropped weight. Which is good, and easy to follow!
Today was no weights, no cardio day off
Went to migun place for 50 minutes I'm loving it.
Ohhh got my hair chopped off as well. Once I get some BF off I'll get some pictures up. BUT not testing body fat for a bit just because I don't feel like focusing and stressing about numbers. I'm going off of look, clothes fitting, and the way I feel... plus compliments.
So hope everyone had a good day
Doing great!
Diet SBT wrote must be working had 2 compliments that said I looked like I dropped weight. Which is good, and easy to follow!
Today was no weights, no cardio day off
Went to migun place for 50 minutes I'm loving it.
Ohhh got my hair chopped off as well. Once I get some BF off I'll get some pictures up. BUT not testing body fat for a bit just because I don't feel like focusing and stressing about numbers. I'm going off of look, clothes fitting, and the way I feel... plus compliments.
So hope everyone had a good day
florencia said:Mirror mirror on the wall!!!You see your perty little self on mirror!!!
Forget numbers!!!
So this week is active recovery week before I start diet down number 2.
Added back in my joint formula and glutamine thanks to SBT
I had run out and was getting SUPER STIFF.Besides that I'm looking forward to getting back on stage.
Sunday 152.8 at about 19% body fat so we go from there.
DATE = JULY 2, 2007
MOOD = Great
SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings:
...Quadriceps:
...Calves:
WEIGHT = ?
BODY FAT = ?
WEIGHTS =
LEGS 1
Plyos On step:
Jump Squats, Side Squats, Jump Lunges, Jump Up’s : 1 Minute each consecutive = 5 minutes
Leg Press (SS) 360X12 410X10 430X10 450X10
Isometric Holds (35 seconds) X 4
Hack Squat 200X12 250X10 360X8 410X6
Seated Leg Extension 70X12 90X10 120X8
Abductor Machine (SS) 105X12
Lateral Weighted Step Up (SS) (30 X 10 each leg) X 3
Seated Calf Raises (Add On’s) (140X12, 160X10, 170X6, 180X4) (90X12, 110X10,
120X8, 120X5) (90X12, 110X10, 120X6, 120X3)
Walking Calf Raises Incline 15 Speed 2 for 2 Minutes, 60 sec rest, 2 minutes again on toes
cardio =
…Long Slow Distance:
…High Intensity Interval Training:
…Aerobics Class: Spin 60 minutes PM
FOOD =
So far
M1 Eggs, onions, peppers
M2 Chicken, almonds, salad, Walden Farms Bleu Cheese
SUPPLEMENTS =
…MultiVitamin
…Vitamin E
…Vitamin C
…Calcium/Magnesium
…Triflex
…BCAA’s
…creatine 7.5g
Cutting Support – I am not taking this as of yet
…cardio breeze
…Thermorexin
…Yohimburn ES Lotion
…Red Blast
…Sesapure
…PureCEE
…Green Tea
…Glucorell-r
H20 INTAKE =
1.5 Gallons so far today
MASSAGE THERAPY = Migun Bed 35 minutes
NOTES:
ALRIGHT I am officially cutting AGAIN I Know….
My second show will be…. Drum roll… Sept 22nd, and Sept 29th
12 Weeks out. Will get pictures and Body fat done soon and get that posted up.
My head’s on straight now thanks to time, and SBT
MOOD = Great
SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings:
...Quadriceps:
...Calves:
WEIGHT = ?
BODY FAT = ?
WEIGHTS =
LEGS 1
Plyos On step:
Jump Squats, Side Squats, Jump Lunges, Jump Up’s : 1 Minute each consecutive = 5 minutes
Leg Press (SS) 360X12 410X10 430X10 450X10
Isometric Holds (35 seconds) X 4
Hack Squat 200X12 250X10 360X8 410X6
Seated Leg Extension 70X12 90X10 120X8
Abductor Machine (SS) 105X12
Lateral Weighted Step Up (SS) (30 X 10 each leg) X 3
Seated Calf Raises (Add On’s) (140X12, 160X10, 170X6, 180X4) (90X12, 110X10,
120X8, 120X5) (90X12, 110X10, 120X6, 120X3)
Walking Calf Raises Incline 15 Speed 2 for 2 Minutes, 60 sec rest, 2 minutes again on toes
cardio =
…Long Slow Distance:
…High Intensity Interval Training:
…Aerobics Class: Spin 60 minutes PM
FOOD =
So far
M1 Eggs, onions, peppers
M2 Chicken, almonds, salad, Walden Farms Bleu Cheese
SUPPLEMENTS =
…MultiVitamin
…Vitamin E
…Vitamin C
…Calcium/Magnesium
…Triflex
…BCAA’s
…creatine 7.5g
Cutting Support – I am not taking this as of yet
…cardio breeze
…Thermorexin
…Yohimburn ES Lotion
…Red Blast
…Sesapure
…PureCEE
…Green Tea
…Glucorell-r
H20 INTAKE =
1.5 Gallons so far today
MASSAGE THERAPY = Migun Bed 35 minutes
NOTES:
ALRIGHT I am officially cutting AGAIN I Know….
My second show will be…. Drum roll… Sept 22nd, and Sept 29th
12 Weeks out. Will get pictures and Body fat done soon and get that posted up.
My head’s on straight now thanks to time, and SBT
DATE = JULY 3, 2007
MOOD = Great
SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings:
...Quadriceps:
...Calves: X
… Arms: X Forearms
WEIGHT = 153.4
BODY FAT = ?
WEIGHTS =
Workout: Upper body 1
Push Ups (Elevated/flat/knees) (SS) (30/12/6)(12/6/4)(6/3/5)
Cable Chest Flyes (SS) (12 x 20)(10 x 20)(8 x 15)
DB Shoulder Press (12 x 20)(10 x 22.5)(8 x 25)(6 x 27.5)
Lying incline DB front raise (12 x 5)(10 x 7.5)(8 x 10)
Bilateral DB lateral raise (12 x 5)(10 x 7.5)(8 x 10)
Bent over post raises (12 x 5)(10 x 7.5)(8 x 7.5)
Shoulder isolation Hold (1 min) (5 lb DB's)
Chin ups w/ assist (12 x 98)(10 x 128)(8 x 123)
Iso-lateral rows (12 x 90)(10 x 120)(8 x 140)
Rope Tricep overhead (SS) (12 x 35)(10 x 45)(8 x 50)
Rope Tricep extensions (SS) (12 x 35)(10 x 40)(8 x 40)
Fast med ball crunch (SS) (30 sec) x 3
Flutter kicks (SS) (30 sec) x 3
40 min p.m. cardio (25 min sprints: incline 1.0-speed 4.0/7.1/9.1 15 minutes incline 4.0 speed 4.0)
CARDIO =
…Long Slow Distance:
…High Intensity Interval Training: 40 min p.m. cardio (25 min sprints: incline 1.0-speed 4.0/7.1/9.1 15 minutes incline 4.0 speed 4.0)
…Aerobics Class:
FOOD =
M1 Eggs, onions, peppers
M2 Protein, coffee, Peanut butter
Weights
M3 Chicken, green beans, broccoli
M4 Cashews
Cardio
M5 Lean burger, broccoli, green beans, coconut oil
M6 egg whites and whole eggs
SUPPLEMENTS =
…MultiVitamin
…Vitamin E
…Vitamin C
…Calcium/Magnesium
…Triflex
…BCAA’s
…Creatine 5g
…Glutamine 5g
Cutting Support – I am not taking this as of yet
…Cardio Breeze
…Thermorexin
…Yohimburn ES Lotion
…Red Blast
…Sesapure
…Purecee
…Green Tea
…Glucorell-r
H20 INTAKE =
1.5 Gallons so far today
MASSAGE THERAPY = None
NOTES:
Doing good so far!
MOOD = Great
SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes:
...Hamstrings:
...Quadriceps:
...Calves: X
… Arms: X Forearms
WEIGHT = 153.4
BODY FAT = ?
WEIGHTS =
Workout: Upper body 1
Push Ups (Elevated/flat/knees) (SS) (30/12/6)(12/6/4)(6/3/5)
Cable Chest Flyes (SS) (12 x 20)(10 x 20)(8 x 15)
DB Shoulder Press (12 x 20)(10 x 22.5)(8 x 25)(6 x 27.5)
Lying incline DB front raise (12 x 5)(10 x 7.5)(8 x 10)
Bilateral DB lateral raise (12 x 5)(10 x 7.5)(8 x 10)
Bent over post raises (12 x 5)(10 x 7.5)(8 x 7.5)
Shoulder isolation Hold (1 min) (5 lb DB's)
Chin ups w/ assist (12 x 98)(10 x 128)(8 x 123)
Iso-lateral rows (12 x 90)(10 x 120)(8 x 140)
Rope Tricep overhead (SS) (12 x 35)(10 x 45)(8 x 50)
Rope Tricep extensions (SS) (12 x 35)(10 x 40)(8 x 40)
Fast med ball crunch (SS) (30 sec) x 3
Flutter kicks (SS) (30 sec) x 3
40 min p.m. cardio (25 min sprints: incline 1.0-speed 4.0/7.1/9.1 15 minutes incline 4.0 speed 4.0)
CARDIO =
…Long Slow Distance:
…High Intensity Interval Training: 40 min p.m. cardio (25 min sprints: incline 1.0-speed 4.0/7.1/9.1 15 minutes incline 4.0 speed 4.0)
…Aerobics Class:
FOOD =
M1 Eggs, onions, peppers
M2 Protein, coffee, Peanut butter
Weights
M3 Chicken, green beans, broccoli
M4 Cashews
Cardio
M5 Lean burger, broccoli, green beans, coconut oil
M6 egg whites and whole eggs
SUPPLEMENTS =
…MultiVitamin
…Vitamin E
…Vitamin C
…Calcium/Magnesium
…Triflex
…BCAA’s
…Creatine 5g
…Glutamine 5g
Cutting Support – I am not taking this as of yet
…Cardio Breeze
…Thermorexin
…Yohimburn ES Lotion
…Red Blast
…Sesapure
…Purecee
…Green Tea
…Glucorell-r
H20 INTAKE =
1.5 Gallons so far today
MASSAGE THERAPY = None
NOTES:
Doing good so far!
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