Please Scroll Down to See Forums Below 
Friday, July 28, 2006
"Happiness comes only when we push our brains and hearts to the farthest reaches of which we are capable." -Leo Rosten
5:45 a.m.
30 min sprint intervals on the treadmill (5-2 min, 8-90 sec, 11-30 sec)
15 min stationary bike (cross country program)
15 min tread climber
8:00 a.m.
-3 egg whites, 1 whole egg
-3 oz chicken
-1/4 cup chopped bell peppers and onion
11:15 a.m.
-1 1/2 scoops vanilla
-1 tsp cinnamon and almond extract
-coffee and ice
1:50 p.m.
-5 oz chicken
-2 cups baby spinach
-1 oz almond/cashew mix
3:45 p.m.
-1 medium apple
***Off to the gym.... ****
Back: Seated low rows (12 x 70 lbs) (10 x 80 lbs) x2 (8 x 90 lbs) PR
Back: Pull-up w/assist (12 x 50 lbs) x4
Back: Back ext (10 x 90 lbs) x4
Back: One arm rows (12 x 30 lbs) (10 x 35 lbs) (8 x 40 lbs)
Biceps: Concentration Curl (7 x 25 lbs) x4 PR
Biceps: Hammer Curls (8 x 20 lbs) x4
5:00 p.m.
-1 1/2 scoops protein
-4 oz gatorade
8:00 p.m.
-5 oz chicken
-1 1/2 cups broccoli/green beans mix
-cooked in 1 tbl olive oil
11:45 p.m.
-5 egg whites
-1 tbl ANPB
Total: 1468
Fat: 52 469 33%
Sat: 6 58 4%
Poly: 14 130 9%
Mono: 13 117 8%
Carbs: 44 111 8%
Fiber: 16 0 0%
Protein: 211 843 59%
"Happiness comes only when we push our brains and hearts to the farthest reaches of which we are capable." -Leo Rosten
5:45 a.m.
30 min sprint intervals on the treadmill (5-2 min, 8-90 sec, 11-30 sec)
15 min stationary bike (cross country program)
15 min tread climber
8:00 a.m.
-3 egg whites, 1 whole egg
-3 oz chicken
-1/4 cup chopped bell peppers and onion
11:15 a.m.
-1 1/2 scoops vanilla
-1 tsp cinnamon and almond extract
-coffee and ice
1:50 p.m.
-5 oz chicken
-2 cups baby spinach
-1 oz almond/cashew mix
3:45 p.m.
-1 medium apple
***Off to the gym.... ****
Back: Seated low rows (12 x 70 lbs) (10 x 80 lbs) x2 (8 x 90 lbs) PR
Back: Pull-up w/assist (12 x 50 lbs) x4
Back: Back ext (10 x 90 lbs) x4
Back: One arm rows (12 x 30 lbs) (10 x 35 lbs) (8 x 40 lbs)
Biceps: Concentration Curl (7 x 25 lbs) x4 PR
Biceps: Hammer Curls (8 x 20 lbs) x4
5:00 p.m.
-1 1/2 scoops protein
-4 oz gatorade
8:00 p.m.
-5 oz chicken
-1 1/2 cups broccoli/green beans mix
-cooked in 1 tbl olive oil
11:45 p.m.
-5 egg whites
-1 tbl ANPB
Total: 1468
Fat: 52 469 33%
Sat: 6 58 4%
Poly: 14 130 9%
Mono: 13 117 8%
Carbs: 44 111 8%
Fiber: 16 0 0%
Protein: 211 843 59%
Last edited:
Morning SBT!! Nice workout!
Love the picture!!!
