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DATE = AUGUST 6, 2007
MOOD = GREAT
SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes: X
...Hamstrings:
...Quadriceps: X
...Calves: X
… Arms:
WEIGHT = 152.8
BODY FAT = Taken Sunday August 5: 17.7%
WEIGHTS =
KILLER Work-out!!!!
Plyo's: Side squats, Jump up, Jump lunges, Jump squats (1 min each)
Leg Press (SS) (12 x 505)(9 x 595)(7 x 685)
Isometric holds (SS) (35 sec) x 3
Hack squats (12 x 410)(10 x 450)(8 x 510)(6 x 560)
Seated unilateral leg extension (12 x 120)(10 x 140)(10 x 160)
Abductor machine (SS) (12 x 190)(10 x 200)(8 x 210)
Adductor machine (SS) (12 x 150)(10 x 160)(8 x 170)
Seated calf raises (add ons) (100/110/120)(110/120/125) x 2
280 Cals burnt
CARDIO =
…Long Slow Distance: A.M. 30 Min tread 126Cals
…High Intensity Interval Training:
…Aerobics Class: P.M. 50 min spin 330 Cals
FOOD =
M1 Turkey
M2 Chick, veggies, almonds, cheese
Weights
M3 Protein, PB
Cardio
M4 Lean beef, veggies, coconut oil, green beans
M5 Metamucil
M6 protein, egg whites, PB
SUPPLEMENTS =
…MultiVitamin
…Vitamin E
…Vitamin C
…Calcium/Magnesium
…Triflex
…BCAA’s- ICE
…Creatine 5g
…Glutamine 5g
…Yohimburn ES Lotion
Cutting Support – I am not taking this as of yet
…Cardio Breeze
…Thermorexin
…Red Blast
…Sesapure
…Purecee
…Green Tea
…Glucorell-r
H20 INTAKE =
1.50 Gallons
MASSAGE THERAPY = Massage
NOTES:
MOOD = GREAT
SORENESS =
(X will follow those areas that are sore)
...Shoulders:
...Back:
...Chest:
...Abdominals:
...Obliques:
...Glutes: X
...Hamstrings:
...Quadriceps: X
...Calves: X
… Arms:
WEIGHT = 152.8
BODY FAT = Taken Sunday August 5: 17.7%
WEIGHTS =
KILLER Work-out!!!!
Plyo's: Side squats, Jump up, Jump lunges, Jump squats (1 min each)
Leg Press (SS) (12 x 505)(9 x 595)(7 x 685)
Isometric holds (SS) (35 sec) x 3
Hack squats (12 x 410)(10 x 450)(8 x 510)(6 x 560)
Seated unilateral leg extension (12 x 120)(10 x 140)(10 x 160)
Abductor machine (SS) (12 x 190)(10 x 200)(8 x 210)
Adductor machine (SS) (12 x 150)(10 x 160)(8 x 170)
Seated calf raises (add ons) (100/110/120)(110/120/125) x 2
280 Cals burnt
CARDIO =
…Long Slow Distance: A.M. 30 Min tread 126Cals
…High Intensity Interval Training:
…Aerobics Class: P.M. 50 min spin 330 Cals
FOOD =
M1 Turkey
M2 Chick, veggies, almonds, cheese
Weights
M3 Protein, PB
Cardio
M4 Lean beef, veggies, coconut oil, green beans
M5 Metamucil
M6 protein, egg whites, PB
SUPPLEMENTS =
…MultiVitamin
…Vitamin E
…Vitamin C
…Calcium/Magnesium
…Triflex
…BCAA’s- ICE
…Creatine 5g
…Glutamine 5g
…Yohimburn ES Lotion
Cutting Support – I am not taking this as of yet
…Cardio Breeze
…Thermorexin
…Red Blast
…Sesapure
…Purecee
…Green Tea
…Glucorell-r
H20 INTAKE =
1.50 Gallons
MASSAGE THERAPY = Massage
NOTES:
