SBT's First Journal...

[sbt2082]

Trying a new chicken marinade as we speak.....

I'll trade ya ideas

Let me know how it turns out

 

[jenscats5]

I'll trade ya ideas

Let me know how it turns out

You bet!!

 

[ck2006]

Doing good... thanks for asking Legs are still toasted from sat though, well and then spin class this morning I'm sure didn't help much
How are you????????

Spin class probably did!, loosen em up, I find if i don't do the cardio after the legs my legs hurt worse the next day????

Have fun with the interviews, like sassy, jens, you guys don't need luck!

 

[sbt2082]

You bet!!

Good deal

Spin class probably did!, loosen em up, I find if i don't do the cardio after the legs my legs hurt worse the next day????

Have fun with the interviews, like sassy, jens, you guys don't need luck!

Well it only loosened them up for the time being The rest of the day I realized they were still quite sore oh well! Still had a good workout since it had nothing to do with legs tonight

 

[jpt]

"howdy" potna!

 

[mightyT44]

Hola Dr. Duckie
Your Monday workout kicked some major booty!!! Reading that just made me want to high tail it to the gym- mighty impressive!

 

[florencia]

Doing good... thanks for asking Legs are still toasted from sat though, well and then spin class this morning I'm sure didn't help much
How are you????????

Hi Duckie!
I am doing better...LOL...There is no need to be negative, having you guys as friends and being able to share is sooooooooooo good!
Tell me about your spin class... I signed up also and have not gone this month but hopefully will be able to switch from run sprints, to HITT on spinner, and keep my frog leaps...

 

[sbt2082]

"howdy" potna!

Hey you

Your Monday workout kicked some major booty!!! Reading that just made me want to high tail it to the gym- mighty impressive!

Awww why thanks Todays should be just as good too!!! Is it 3:00 yet Hope you're having a good day!

 

[sbt2082]

Tuesday, August 15, 2006

"A successful person is one who can lay a firm foundation with the bricks that others throw at him."

6:00 a.m.
-5 min warm up on tread climber
-30 min sprints on treadmill (4.5 for 40 sec/7.5 for 50 sec/10 for 30 sec)
-10 min stair stepper (fat burn program, random stepping)

7:30 a.m.
-3/4 cup southwest egg beaters
-1/2 cup oats

11:00 a.m.
-1 small diced apple
-10 almonds chopped on top
-1 tsp cinnamon

1:35 p.m.
-1/2 cup cooked brown rice
-1 1/2 cups mixed veggies (broccoli, green beans, mushrooms, onions)
-5 oz chicken

3:45 p.m.
Pre WO Shake:
-6 oz gatorade
-1 pkg isolate (fuzzy navel flavor )

4:10 p.m.
Arms and calves... I'll be feeling this one tomorrow
10 min warm up on treadmill
Biceps: Hammer curls (12 x 20 lbs) x 3 (8 x 25 lbs) x 2
Triceps: Close grip DB press (12 x 20 lbs) x 5
Biceps: Barbell curl (12 x 45 lbs) x 3 (10 x 45 lbs) x 2
Triceps: Skullcrushers (12 x 15 lbs) x 5
Calves: Donkey press (25 x 200 lbs) x 1 (25 x 230 lbs) x 2 (20 x 250 lbs) x 2
Calves: Seated calf raises (12 x 90 lbs) x 1 (12 x 115) x 3 (12 x 125) x 1

5:15 p.m.
PWO Shake
-1/2 cup blueberries
-1 scoop protein

7:50 p.m.
-1 cup broccoli
-1/2 cup green beans
-6 oz chicken

11:15 p.m.
-3/4 cup southwest egg beaters
-11 almonds

Total: 1392
Fat: 39 349 25%
Sat: 4 36 3%
Poly: 5 49 4%
Mono: 15 135 10%
Carbs: 105 334 24%
Fiber: 22 0 0%
Protein: 176 706 51%

 

[SgtSlaughter]

Monday, August 14, 2006
"Cherish your vision and your dreams as they are the children of your soul; the blueprints of your ultimate achievements."
7:00 a.m.
-1/2 cup southwest egg beaters
-1/2 cup oats w/half banana and cinnamon

9:00 a.m.
Spin class
***Still have a little bit of soreness in legs, but think class helped it***

11:00 a.m.
-Small apple
-9 almonds

1:30 p.m.
-5 oz chicken (new recipe, its yummmy )
-1 cup stir fry veggies
-1/2 cup cooked brown rice

4:30 p.m.
-6 oz gatorade
-1 scoop protein
-1 tsp glutamine

4:45 p.m.
Gym time in a few....
Chest: Flat bench DB Flies (12 x 20 lbs) x 5
CHest: Incline DB Press (12 x 25 lbs) x 3 (8 x 30 lbs) x 2
Chest: Push ups (15 x 5 sets)
Back: Seated low rows (12 x 70 lbs) x 1 (12 x 80 lbs) x 2 (10 x 90 lbs) x 2
Back: Wide Grip pull down (12 x 70 lbs) x 2 (11 x 75 lbs) x 3
Back: Hyper ext. w/25 lbs plate (12 x 5 sets)
Abs: Roman Chair leg lifts (15 front, then both sides) x 5
Abs: Decline bench crunch (25 x 5 sets)

6:15 p.m.
-6 oz gatorade
-1 scoop protein
-1 tsp glutamine

8:00 p.m.
-6 oz chicken
-1 cup stir fry veggies
-1/2 cup cooked brown rice

11:15 p.m.
-1/2 cup southwest eggbeaters
-3 oz chicken
-cooked in 1/2 tbl of olive oil

Total: 1483
Fat: 29 261 18%
Sat: 3 26 2%
Poly: 8 71 5%
Mono: 6 57 4%
Carbs: 134 455 32%
Fiber: 20 0 0%
Protein: 180 719 50%

Spinning class?!?!? holy crap...those people are crazy lol... That's awesome!!!
Siiiiiick workout... diet looks to be tight as hell!

Way to go Duckie