SBT's First Journal...

[ck2006]

Friday, August 18, 2006

Well its official, my books and info arrived yesterday, so I gotta start studying then on Sept. 1st I'll take my PT (personal trainer) certification exam

7:00 a.m.
5 min treadmill (incline 10.0/speed 4.0)
20 min step mill (fat burn program- drop sets 20-30 sec/14-30 sec/8-60 sec)
10 min cross trainer (highest incline/resistance 10.0)

8:00 a.m.
Pre WO Shake:
-1 small diced apple
-1 scoop vanilla protein
-1/4 cup oats
-1 tsp glutamine

8:30 a.m.
Chest: Incline DB Flies (12 x 20 lbs) x 5
Triceps: Overhead rope ext (12 x 50 lbs) x 1 (12 x 60 lbs) x 2 (12 x 70 lbs) x 1
Chest: Decline Bench press (12 x 65 lbs) x 5
Triceps: Assisted Dips (12 x 50 lbs) x 3 (12 x 40 lbs) x 1
Chest: Push ups (15) x 5
Triceps: DB kickbacks (12 x 15 lbs) x 4

10:20 a.m.
PWO SHake:
-6 oz gatorade
-1/4 cup blueberries
-1 scoop protein
-1 tsp glutamine

Your going to do awesome with the PT stuff! Have a great weekend!

 

[sbt2082]

I agree!! Very very nice!!

Nice w/o this AM!

THank you girls Hope you both had a wonderful day!!

Let me tell u SBT, u had an amazing beginging to work with, but wow u took it to a whole another level...

LOOKING AMAZING! HOTTTTTT!

WOW! Very much appreciated MM... and thank you for stopping in

Your going to do awesome with the PT stuff! Have a great weekend!

Awww... thanks for your support darlin... now get to feeling better

 

[needtogetaas]

holy shit girl I just saw them pics.talk about being hot.blazzing hot.

 

[sbt2082]

holy shit girl I just saw them pics.talk about being hot.blazzing hot.

Well thank ya... seems there are a few people getting to the pictures a little late But the compliments are very much appreciated!!!

 

[needtogetaas]

Well thank ya... seems there are a few people getting to the pictures a little late But the compliments are very much appreciated!!!

I only saw then cuz some one bumped them.but I am glad they did.

 

[jenscats5]

Morning Duckie!! Happy Saturday!!

 

[Will2BLean]

Hey, hey, hey!! Have a GRRRRRrrrrrreat weekend!

 

[sbt2082]

Morning Duckie!! Happy Saturday!!

Thanks girlie!!! I hope you do the same... more celebratin for ya???

Hey, hey, hey!! Have a GRRRRRrrrrrreat weekend!

Right back at ya hun!!! Enjoy yours as well!

 

[needtogetaas]

good morning girl.

 

[sbt2082]

good morning girl.

MOrning

Saturday, August 19, 2006

7:15 a.m.
Rise and shine
-1/4 banana (I was starving so no way was I doing cardio with nada)

8:00-9:00 a.m.
Spin class

9:20 a.m.
-3/4 cup southwest egg beaters
-handful chopped mushrooms (outta salsa )
-1/2 cup oats w/ pumpkin pie spice
-1/4 banana

12:00 p.m.
-25 almonds

2:10 p.m.
-1 cup romaine
-1 cup baby spinach
-5 oz sweet tato crutons <--- Shared those with the puppy! He likes them too!
-5 oz chicken

4:30 p.m.
Pre WO Shake
-6 oz gatorade
-1 scoop whey isolate
-1 tsp glutamine

5:10 p.m.
5 min on cross trainer
Back: Seated T-bar rows (12 x 70 lbs) x 1 (12 x 80 lbs) x 3 (12 x 90 lbs) x 1
Back: Assisted pull ups (12 x 70 lbs) x 1 (12 x 60 lbs) x 3 (12 x 50 lbs) x 2
Back: DB Pullovers (12 x 40 lbs) x 4
Back: Hypers (12 x 25 lbs plate) x 3
Biceps: Reverse curl (12 x 40 lbs) x 5
Biceps: Concentration curl (12 x 20 lbs) x 4

6:30 p.m.
-1 scoop protein
-1/2 serving whey isolate
-1 tsp glutamine

8:25 p.m.
-6 oz chicken
-1 cup romaine
-chopped bell pepper and onions
-1 cup green beans

12:00 p.m.
-1 cup egg whites
-chopped onion and bell pepper
-1 tbl PB