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

[sbt2082]

Great job on the PR's......I knew you would do it!!!! Im always amazed by your strength!!

Well thanks a bunch! You're doing great too but I already told ya that earlier today

 

[claire]

Wednesday, January 17 , 2007
"Cherish your vision and your dreams as they are the children of your soul; the blueprints of your ultimate achievements."



GYM!!! Upper Body and abs...
Warm-up: 5 min treadmill (speed 4.2/incline 3)
BB bench press (tempo 311) (6 x 115)(1 X 140)(6 X 120)(1 X 155)(9 X 115)(13 X 100)<--PR!!
BB bent over row (tempo 311) (6 x 85)(1 x 120)(6 x 105)(1 x 140)(11 x 115)(15 x 100)<--PR
Close grip pull down (SS)(tempo 311) (8 x 125)(8 x 130)(6 x 130)
DB Shoulder Press (SS (tempo 311) (8 x 40)(7 x 40)(6 x 40)
Hanging leg raises (1 x 19)(1 x 17)(1 x17)(1 x 19)
Jack knife on swiss ball (4 x 25)
Knee in w/ 4 lb medicine ball (4 x 25)
Knee in w/rotation and 4 lb medicine ball (4 x 25) both sides
Vacuums w/lats (4 x 100 sec) rest 10 sec



"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."

Congratulations of your PRs!

 

[Will2BLean]

Dang, duckie! You are a PR machine! WOO HOO!

 

[sbt2082]

Thursday, January 18, 2007
"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."

Mood: Tired, but good
Weight: 150.2
Soreness: Chest, arms, back, abs as day goes by

m1: 1 1/2 scoops protein, 1 tsp glutamine

CARDIO TIME!!!
Elliptical- cross country program- 30 minutes (30 sec level 15, 60 sec level 8, repeat)

m2: apple, 3/4 cup oats, 3 egg whites
m3: 3 oz chicken, 3/4 cup oats
m4: 15 almonds
m5: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m6: 3 oz chicken, baby spinach, 5 oz sweet potato
m7: 2 egg whites, 2 tbl PB

Daily Totals
Total: 1812
Fat: 39 353 21%
Sat: 6 55 3%
Poly: 9 85 5%
Mono: 16 142 8%
Carbs: 239 798 47%
Fiber: 40 0 0%
Protein: 140 560 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."

 

[Gymgurl]

Duckie was kicking butt on the cardio!

 

[sbt2082]

Duckie was kicking butt on the cardio!

WHy thanks for the props girlie

 

[ck2006]

at level 8 I would say so!

 

[Ilk]

Hey you!!!

hope yr well sugar!!

 

[sbt2082]

Dang, duckie! You are a PR machine! WOO HOO!

Congratulations of your PRs!

THanks girls!!!

Nice and organized

BUt of course ANd much easier this way too!!!

 

[sbt2082]

FRiday, January 19, 2007
"You get the best out of others when you give the best of yourself."

Mood: Exhausted
Weight: 149.2 lbs
Soreness: Back, chest, abs

m1: 3 egg whites, 3/4 cup oats
m2: 3/4 cup oats, 3 strawberries
m3: 1/2 oz almonds
m4: 3 oz salmon, 5 oz sweet potato
m5: 1 1/2 scoops protein, 1 scoop NO-xplode, 1 tsp glutamine

GYM!!! Hams, glutes...
Lying leg curls (tempo 311) (6 x 95)(1 x 125)(6 x 100)(1 x 135)(11 x 95)(15 x 75)
Romanian Deadlift (tempo 311) (8 x 160)(8 x 165)(8 x 180)<--PR
Static Lunge (tempo 311) (9 x 55) x 3
Good Morning (tempo 222) (10 x 105)(10 x 115)<--PR!!
Butt Blaster (tempo 222) (10 x 80)(10 x 90)
Standing Calf Raises (tempo 222) (8 x 680)(8 x 720)(8 x 770)(8 x 810) <--PR
Vacuums w/lats (4 x 110) rest 10 sec between
Hot tubbbbbbbbb!!!

m6: 1 1/2 scoops protein, 1/2 banana, 1 tsp glutamine, 1 tsp creatine
m7: 4 oz chicken, lettuce, 6 oz sweet potato
m8: 2 tbl PB

Daily Totals
Total: 1830
Fat: 38 342 20%
Sat: 7 64 4%
Poly: 9 84 5%
Mono: 15 131 7%
Carbs: 238 813 47%
Fiber: 35 0 0%
Protein: 148 592 34%

"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."