SBT's death to shyness, Resurrection to the stage 2007

[sbt2082]

Saturday, January 13, 2007
"There are countless ways of achieving greatness, but any road to achieving one's maximum potential must be built on a bedrock of respect for the individual, a commitment to excellence, and a rejection of mediocrity."

Mood:Tired
Weight:150.2
Soreness:Hams and glutes heavy, shoulders

m1: Pumpkin pancake
GYM!!!Cardio and shoulder circuit
5 min warm-up, 30 min treadmill (speed 4.2/incline 5-15), 5 min cooldown
m2: 1 1/2 scoops protein, 1/2 apple, 1/2 cup oats
m3: 4 oz chicken, lettuce, chopped pecans
m4: 3 oz chicken, 3/4 cup whole wheat pasta
m5: 3 oz chicken, baked sweet potato "fries"
m6: 1/2 scoop protein, 2 tbl PB

Daily Totals
Total: 1797
Fat: 38 340 20%
Sat: 7 63 4%
Poly: 7 64 4%
Mono: 10 93 5%
Carbs: 240 803 47%
Fiber: 39 0 0%
Protein: 144 574 33%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[T-Cake]

You're my hero! I you!

 

[sbt2082]

You're my hero! I you!

Thanks! You are such a sweetie!!!

 

[Will2BLean]

Goooooooood morning, girlie! I hope your week is off to a great start.

 

[sbt2082]

Monday, January 15, 2007


Mood:Little sleepy but good
Weight:150.6
Soreness:Legs still stiff, shoulders sore

m1: Pumpkin Pancake
m2: 1 cup oats
m3: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m4: 1 1/2 scoops protein, 1 scoop no-xplode

GYM!!! Legs...
Front Squat (tempo 301)Rest 180 (6 x 135)(1 x 145)(6 x 125)(1 x 145)(13 x 110)(16 x 90)
Bulgarian Split Squat (SS)(tempo 311) (10 x 125)(10 x 130)(10 x 130)
Step Ups w/DB's (SS)Rest 90(tempo 311) (10 x 60) x 3
Back extensions (tempo 222)Rest 90 (10 x 45) (10 x 45)
Seated calf raises (tempo 222)Rest 90 (8 x 150)(8 x 160)(8 x 165)(8 x 170)(12 X 165)(16 X 160)
Vacuums (rest 10 sec) (4 x 100 sec)

m5: 1 1/2 scoops protein, 1/2 banana
m6: 2 tbl PB

Daily Totals
Total: 1823
Fat: 38 339 19%
Sat: 8 69 4%
Poly: 9 79 5%
Mono: 13 121 7%
Carbs: 236 797 46%
Fiber: 37 0 0%
Protein: 151 605 35%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[T-Cake]

Monday, January 15, 2007


Mood:Little sleepy but good
Weight:150.6
Soreness:Legs still stiff, shoulders sore

m1: Pumpkin Pancake
m2: 1 cup oats
m3: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m4: 1 1/2 scoops protein, 1 scoop no-xplode

GYM!!! Legs...
Front Squat (tempo 301)Rest 180 (6 x 135)(1 x 145)(6 x 125)(1 x 145)(13 x 110)(16 x 90)
Bulgarian Split Squat (SS)(tempo 311) (10 x 125)(10 x 130)(10 x 130)
Step Ups w/DB's (SS)Rest 90(tempo 311) (10 x 60) x 3
Back extensions (tempo 222)Rest 90 (10 x 45) (10 x 45)
Seated calf raises (tempo 222)Rest 90 (8 x 150)(8 x 160)(8 x 165)(8 x 170)(12 X 165)(16 X 160)
Vacuums (rest 10 sec) (4 x 100 sec)

m5: 1 1/2 scoops protein, 1/2 banana
m6: 2 tbl PB

Daily Totals


"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

Great workout!

YUM -- chicken and broccoli and sweet potatoes, oh my!

 

[sbt2082]

Great workout!

YUM -- chicken and broccoli and sweet potatoes, oh my!

Thanks chick a dee!!!
You shhhhhhhhhhhhh it was good just getting a little old thats all

 

[ck2006]

good morning!

 

[sbt2082]

good morning!

HOw about a good afternoon now

 

[jenscats5]

Hiya sistah!