SBT's First Journal...

[florencia]

Monday, September 4, 2006
***I slept til 9:00 a.m. today and it felt GREAT!!! Couldn't tell ya the last time I did that, thats for sure Happy Labor day everyone!!!

9:35 a.m.
Pre-WO Shake
-1 scoop protein
-1 tsp glutamine
-1 tbl SF/FF pudding mix

10:15 a.m.
OK, I'm starting to LOVE weights in the morning time!!!
Biceps: One arm DB preacher curls (12 x 15 lbs) x 1 (10 x 20 lbs) x 2 (8 x 25 lbs) x 1 (6 x 30 lbs) x 1 <--PR
Triceps: Rope pulldowns drop sets (6 x 50 lbs)(8 x 42.5 lbs)(10 x 35 lbs) x 3
Shoulders: Front lat raises (12 x 10 lbs) x 1 (10 x 12 lbs) x 2 (8 x 15 lbs) x 1
Shoulders: Twist/Arnold Press (10 x 20 lbs) x 1 (8 x 25 lbs) x 2 (6 x 30 lbs) x 2
Shoulders: Rear delt T-bar rows (10 x 70 lbs) x 1 (9 x 75 lbs) x 1 (8 x 85 lbs) x 1 (7 x 90 lbs) x 1
ABS: Roman chair leg lifts (3 x 10) Scissor kicks (3 x 60 sec)

12:00 p.m.
PWO Shake:
-1 1/2 scoops protein
-1/2 banana
-1 tsp cinnamon

2:00 p.m.
Ruby Tuesdays: HUGE salad from salad bar
-1 cup baby spinach/1 cup spring mix
-lots of broccoli, onions, peppers, mushrooms, cucumbers, black beans, diced up hard boiled egg, tomatoes, cauliflower (hmmm, I don't think I missed anything )
-4-5 oz chicken
-1 tbl sunflower seeds

YUM YUM...

 

[sbt2082]

YUM YUM...

Ohhhh it was good LOVE a good salad bar

Good Morning!

hey hun!!!

I HATE when that happens......

Scorp says its NOT a cheat anyways

 

[jenscats5]

Scorp says its NOT a cheat anyways

Ok then..... Free for all!!

 

[sbt2082]

Ok then..... Free for all!!

I got some "healthy" PB cookies baking now made with the cinnamon raisin Peanut butter.... yummmmmmmmmmy

 

[jenscats5]

I got some "healthy" PB cookies baking now made with the cinnamon raisin Peanut butter.... yummmmmmmmmmy

YUMMMMMMMMM!!!!!!!!!!

Got any suggestions for a small pre-workout meal of about 200 cals??

 

[jpt]

hola!!!! hope yo had a great weekend!

 

[sbt2082]

hola!!!! hope yo had a great weekend!

Howdy JP!!!
Shoooooooo did, and hope you did the same!

 

[sbt2082]

Tuesday, September 5, 2006

8:30 a.m.
10 minutes on arc trainer
15 minutes stroll home

9:40 a.m.
-1/3 cup oats
-5 egg whites
-1 tbl PB

1:15 p.m.
-1/2 cup brown rice
-1 cup veggies (broccoli, green beans, garbanzo beans, kidney beans, carrots)
-4 oz chicken

4:45 p.m.
-1 oz almonds

5:15 p.m.
Pre-WO shake:
-1 scoop protein
-ice and water

5:45 p.m.
Chest: Flat DB Flies (12 x 15 lbs) x 1 (10 x 20 lbs) x 2 (8 x 25 lbs) x 1
Chest: Incline DB Press (10 x 25 lbs) x 2 (8 x 30 lbs) x 2 (6 x 35 lbs) x 1
Back: Seated rows (12 x 75 lbs) x 1 (10 x 85 lbs) x 1 (10 x 90 lbs) x 1 (8 x 100 lbs) x 2
Back: One arm DB rows (12 x 30 lbs) x 2 (10 x 35 lbs) x 1 (8 x 40 lbs) x 1
Back: Hypers (10 x 25 lb plate) x 3
Back: Wide Grip holds (3 x 30 sec)
20 min treadmill (incline 10-15, speed 4)

7:30 p.m.
-1 1/2 protein isolate
-1 tsp glutamine

9:00 p.m.
-2 cups baby spinach
-5 oz cod
-4 oz sweet tato

11:30 p.m.
-3 egg whites
-1 whole egg
-1 tbl PB

Total: 1356
Fat: 37 331 25%
Sat: 5 45 3%
Poly: 8 68 5%
Mono: 15 138 10%
Carbs: 96 318 24%
Fiber: 17 0 0%
Protein: 168 670 51%

 

[*Bunny*]

Hey girl .. my goal of the day is to get my replacement phone to work (just got it) .. going to take off my battery & pancake the dang thing on more time, b4 I return it so it can just DIE already Have a great week!!!

 

[sbt2082]

Hey girl .. my goal of the day is to get my replacement phone to work (just got it) .. going to take off my battery & pancake the dang thing on more time, b4 I return it so it can just DIE already Have a great week!!!

Could always use it for batting practice Or golf maybe?!?! just to see how far it flies