9/29/12 Chest/Back/Cardiooo

1 scoop Juggernaut HP
1 scoop Dagger


DB Bench:
Set 1 - 35lbs - 60 -Dropped to 20lbs - 25
Set 2 - 60lbs - 20 Dropped to 40lbs - 24
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 14
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 70lbs - 28
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 80lbs - 16

----

DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 14- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8

----

Incline Bench
Set 1 - 45lbs - 32 -Dropped to 20lbs - 25
Set 2 - 60lbs - 10 - Dropped to 25lbs - 25
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Decline Press
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Decline Flyes
Set 1 - 25lbs - 32
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 22 rep - Dropped to 20lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 4 rep assisted

----

Incline Push Ups w/ 10lb vest
Set 1 - 20 reps
Set 2 - 16
Set 3 - 15
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 4 reps assisted
Set 2 - 7 - 4 reps assisted
Set 3 - 6 - 3 reps assisted

---
Plyo Push Up w/10lb vest
6 sets
- 8, 8, 8, 8, 8, 8

Wide Grip Pull-Ups Assisted w/10lb vest
6 Sets with 6 reps each


20 Minutes - 3 min 4mph, 2 min 6mph
20 Minutes - 2 min 4mph, 3 min 6mph
20 Minutes - 3 min 4.2mph, 2 min 6.2,6.5 & 7

First dose of Dagger today. Not too bad. Taste was rather strong but still good! I did mix my Lemonade Dagger with Jugg HP Pink Lemonade. I think I needed more water, will test it out tomorrow! Overall though, this workout was intense. I think Dagger really made a big difference here

Little Progress Shot after todays workout..


Meal 1:
1/4c oats
1c Almond Milk
1 scoop Infinite Protein
Apple Cut Up
0 Calorie Maple Syrup On Top


Meal 2:
Grilled Chicken Salad


Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total

Meal 3:




Meal 4:
Pint of Ben & Jerry's "Milk & Cookies"


Meal 5:
3/4c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Protein
1tblspoon Peanut Butter

Totals: It's hard to guess how much today was since Lunch and Dinner I ate out but the totals for the meals I could track are as follows. I left 1700ish Calories for my Lunch and Dinner so it is what it is if its over the 3500 for the day.

Cals: 1812
Fat: 79
Carbs: 187
Protein: 97

9/24/12 Legs/Cardio

Morning Workout:

Legs:


1 Scoop Juggernaut HP


Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 30lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 20 reps each leg

Set 4: 70lbs - 20 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 22 reps each leg

Set 4: 70lbs - 22 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 82 total

30 Minutes HIIT




------

Evening Workout:

Kettlebell: 22.5lbs

12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 Clean And Jerks (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)



2nd Set

27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

9/24/12 Shoulders/Arms/Abs/Cardio

1 Scoop Juggernaut HP

Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press

Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -30 dropped 20lbs - 15
Set 3 40lbs- 25 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top

Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 35lbs - 8 reps dropped to 20lbs - 8

One Arm Tricep Overhead

Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 25lbs - 16 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 20lbs - 12

----

Side Raise

Set 1 15lbs - 35 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 14 dropped to 15lbs - 12

21's

Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 w/ 20lbs - 8 reps

Front/Back Extensions

Set 1 25lbs - 20 dropped to 15lbs - 15
Set 2 25lbs - 16 dropped to 17.5lbs - 16
Set 3 25lbs - 12 dropped to 20lbs - 12

---

Front Raise

Set 1 20lbs - 24 ~~ 20lbs - 25
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 22 Dropped to 15lbs - 12

Alt. Curls - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 dropped to 15lbs - 12
Set 3 40lbs - 8 dropped to 20lbs - 8

Dips

Set 1 40 reps ~~ Legs raised -45
Set 2 Legs raised w/ 40lbs - 30 -bodyweight - 12
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 12

----

Rear Delt Fly

Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 12

Concentration Curl - 3 Sec Hold At Top

Set 1 25lbs - 14 ~~ 20lbs - 20
Set 2 35lbs - 7 dropped 20lbs - 5
Set 3 40lbs - 5 dropped 20lbs - 10

Lying Down Tricep

Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs - 16 dropped 20lbs - 14
Set 3 35lbs - 12 dropped 20lbs - 12

----

Arnold Press

Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10

DB Preacher Curl - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 15
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10

Declined Lying Down Tricep

Set 1 20lbs - 16 ~~ 20lbs - 22
Set 2 20lbs - 16 ~~ 30lbs - 12
Set 3 20lbs - 16 ~~ 35lbs -8 dropped to 20lbs - 12

----

Inlcline Hammer Curls - 3 Sec Hold At Top

Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 8 ~~ 25lbs - 8
Set 3 30lbs - 5 dropped to 20lbs - 10

Shoulder Rolls

Set 1 20lbs - 20
Set 2 25lbs - 20
Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top

Set 1 20lbs - 7 ~~ 20lbs - 8
Set 2 20lbs - 6 ~~ 25lbs - 5
Set 3 30lbs - 4 dropped to 15lbs - 8

Tricep Kettlebell Raise

Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8
---------

Full Supinated DB Curls

Set 1 12.5lbs - 16 reps
Set 2 20lbs - 8 reps - dropped to 12.5lbs for 10
Set 3 20lbs - 8 dropped to 15lbs for 8

Burn outs

Quick DB Curls
20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps

5-10 Minute Stretch

20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
20 Minutes - Walking with some running threw in here and there
60 Minutes Total Cardio

Breakfast"
1 scoop Infinite Whey
1/2c Oatmeal
1/4c Cherrios
1 cup Almond Milk
1 Apple
2.5g BCAA

Lunch:
8oz 99/1 Turkey Burgers
Wrap
Veggie


Pre-Workout: This was Awesome!
Chocolate Protein Pudding
2 FiberOne Brownies


Afternoon workout:
Abs:

Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat once

Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps

50 Burpees

40 Minutes 4mph

Dinner: Stuffed Peppers
8oz Turkey Stuffed Pepper
Turkey Bacon Wrap
Veggie
Small Salad
Cheese Roll Up



Dessert:
1 Pint of Ben & Jerry's Greek Yogurt


Pre-Bed:
1c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1/4c Pumpkin
2 tblspoon Peanut Butter
1 Scoop Protein Powder

Overall:
Calories: 3419
Fat: 96
Carbs: 361
Protein: 330

9/22/12 Chest/Back/Cardio

1 scoop Juggernaut HP

DB Bench:
Set 1 - 35lbs - 60 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 70lbs - 18

----

DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 14- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8

----

Incline Bench
Set 1 - 40lbs - 40 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Decline Press
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Decline Flyes
Set 1 - 25lbs - 30
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 22 rep - Dropped to 25lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 5 rep assisted

----

Incline Push Ups w/ 10lb vest
Set 1 - 18 reps
Set 2 - 15
Set 3 - 15
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 4 reps assisted
Set 2 - 7 - 4 reps assisted
Set 3 - 6 - 3 reps assisted

Wide Grip Pull-Ups Assisted
6 Sets with 6 reps each


20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
20 Minutes at 4.0mph

Meal 1:
1/4c oats
1c Almond Milk
1 scoop Infinite Protein

Meal 2:
6oz Shrimp
Crab Meat
1c Scallops
Side Salad

Meal 3:
Quest Bar-- Mmm

Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total

Meal 4:
Full rack of Ribs
Half a Chicken
French Fries
Side Salad
Big S'mores Cookie- sooo good!



Meal 5:
Pint of Ben & Jerry's "What A Cluster"


Meal 6:
1/2c Cottage Cheese
1/2c Greek Yogurt
1 Scoop Protein
2tblspoon Peanut Butter

Totals: (This includes everything but Meal 4 since I ate out, I have no idea how much it was but I ate 1000 calories less or so than a normal Saturday so hopefully that helps cover some of it, Haha, I also did a little extra cardio today as well so it is what it is!)
Cals: 2660
Fat: 107
Carbs: 245
Protein: 192

9/17/12 Legs/Cardio

Morning Workout:

Legs:


1 Scoop Juggernaut HP


Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 30lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 20 reps each leg

Set 4: 70lbs - 20 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 22 reps each leg

Set 4: 70lbs - 22 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 82 total

20 Minutes HIIT




------

Evening Workout:

Kettlebell: 22.5lbs

12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)



2nd Set

27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

9-16-12 Shoulders/Arms/Abs Cardio!

1 Scoop Juggernaut HP

Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press

Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -30 dropped 20lbs - 15
Set 3 40lbs- 25 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top

Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 35lbs - 8 reps dropped to 20lbs - 8

One Arm Tricep Overhead

Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 25lbs - 15 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 17.5lbs - 16

----

Side Raise

Set 1 15lbs - 35 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 14 dropped to 15lbs - 12

21's

Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 w/ 20lbs - 8 reps

Front/Back Extensions

Set 1 25lbs - 20 dropped to 15lbs - 15
Set 2 25lbs - 16 dropped to 15lbs - 16
Set 3 25lbs - 12 dropped to 17.5lbs - 16

---

Front Raise

Set 1 20lbs - 24 ~~ 20lbs - 25
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 22 Dropped to 15lbs - 12

Alt. Curls - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 dropped to 15lbs - 8
Set 3 40lbs - 8 dropped to 20lbs - 8

Dips

Set 1 40 reps ~~ Legs raised -40
Set 2 Legs raised w/ 40lbs - 30 -bodyweight - 10
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 10

----

Rear Delt Fly

Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 10

Concentration Curl - 3 Sec Hold At Top

Set 1 25lbs - 14 ~~ 20lbs - 20
Set 2 35lbs - 7 dropped 20lbs - 5
Set 3 40lbs - 5 dropped 20lbs - 10

Lying Down Tricep

Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs - 15 dropped 20lbs - 8
Set 3 35lbs - 10 dropped 20lbs - 12

----

Arnold Press

Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10

DB Preacher Curl - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 15
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10

Declined Lying Down Tricep

Set 1 20lbs - 16 ~~ 20lbs - 22
Set 2 20lbs - 16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 35lbs - 7 dropped to 20lbs - 10

----

Inlcline Hammer Curls - 3 Sec Hold At Top

Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 7 ~~ 25lbs - 8
Set 3 30lbs - 5 dropped to 20lbs - 8

Shoulder Rolls

Set 1 20lbs - 20
Set 2 25lbs - 20
Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top

Set 1 20lbs - 7 ~~ 20lbs - 7
Set 2 20lbs - 6 ~~ 25lbs - 5
Set 3 30lbs - 4 dropped to 15lbs - 8

Tricep Kettlebell Raise

Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8
---------

Full Supinated DB Curls

Set 1 10lbs - 16 reps
Set 2 15lbs - 11 reps
Set 3 17.5lbs - 10

Burn outs

Quick DB Curls
20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps

5-10 Minute Stretch

20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down

Strong morning workout! Powered thru this feeling nice and strong. My arms felt huge!


YUM
1 scoop Infinite Whey
1/4c Oatmeal
1/2c Cherrios
1 cup Almond Milk
1 Apple
2.5g BCAA

Lunch:
8oz Chicken Breast
1/4c Brown Rice
Salad



Pre-Workout
Protein Cake w/ some Syrup on top
1c Blue Bunny Vanilla Sugar Free Ice Cream
2 Slice Homemade Pumpkin Bread


Afternoon workout:
Abs:

Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat once

Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps

50 Burpees

40 Minutes 4mph

Dinner:
Chicken Breast
Yam w/Turkey bacon chunks and a little cottage cheese
Broccoli with Turkey Bacon


Dessert:
1 Pint of Ben & Jerry's Greek Yogurt....Mmm


Pre-Bed:
3/4c Fat Free Cottage Cheese
1/4c Fat Free Greek Yogurt
1 Scoop Protein Powder

Overall:
Calories: 3481
Fat: 94
Carbs: 362
Protein: 337

9/15/12 Chest/Back/Cardio

Previous Week ~~ Current week

1 scoop Juggernaut HP

DB Bench:
Set 1 - 35lbs - 60 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 70lbs - 18

----

DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 12- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8

----

Incline Bench
Set 1 - 40lbs - 40 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Decline Press
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12

----

Decline Flyes
Set 1 - 25lbs - 30
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 6 rep assisted

----

Incline Push Ups w/ 10lb vest
Set 1 - 18 reps
Set 2 - 15
Set 3 - 15
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 2 reps assisted
Set 2 - 7 - 3 reps assisted
Set 3 - 6 - 3 reps assisted

Wide Grip Pull-Ups Assisted
6 Sets with 6 reps each


20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
10 Minutes at 4.0mph

Meal 1:
1/4c oats
1/2c cherrios
1c Almond Milk
1 scoop Infinite Protein
Apple

Meal 2:
8oz Turkey Burgers
2 Egg Whites
1 Flatbread
Side Salad

Meal 3: Birthday Party, Luckily I got to buy the Ice Cream!
1 Cup Blue Bunny Sugar Free Reduced Fat Ice Cream
2 Orea Cupcakes
Whipped Cream



Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total

Meal 4:
12oz Pork Loin Marinated in Mesquite BBQ
Zucchini Slices
Veggies
Saurerkraut
Wheat Wrap


Meal 5:
Pint of Ben & Jerry's Phish Food!


Meal 6:
1.5c Cottage Cheese
1/2c Greek Yogurt
1 Scoop Infinite Labs Chocolate

Totals:
Cals: 3542
Fat: 132
Carbs: 387
Protein: 234

9/13/12 Shoulders/Arms/Cardio

1 scoop Juggernaut HP

Standing Shoulder Press - 40lbs - 16 reps
In & Out Curls - 25lbs - 16 reps
Bent Over Tricep Extensions - 20lbs - 16

Standing Shoulder Press - 45lbs - 12 reps
- Dropped to 20lbs for 8 reps
In & Out Curls - 30lbs - 16 reps
- Dropped to 20lbs for 8 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

---

Deep Swimmers Press - 30lbs - 16 reps
Alt. Curls - 30lbs - 16 reps
Dips w/ 40lbs - 30 Reps

Deep Swimmers Press - 40lbs - 12 reps
- Dropped to 20lbs for 8 reps
Alt. Curls - 40lbs - 12 reps
- Dropped to 20lbs for 8 reps
Dips w/ 40lbs - 30 Reps

---

Upright Rows - 55lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 10 reps

Upright Rows - 65lbs - 20 reps
- Dropped to 40lbs for 8 reps
Static Curls - 35lbs (4 reps each arm twice)
- Dropped to 20lbs for 4 reps each arm
Lying Down Extensions - 35lbs - 10 reps

---

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 35 reps

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
-- Dropped to 20lbs for 8 reps
Standing Tricep Extensions - 42.5lbs 32 reps

---

Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 12 reps
Lying Down 1 Arm Tricep Press - 30 reps

Front Raise to Side Raise - 25lbs - 16 reps
Curl up & Hammer Down - 35lbs - 8 reps
- Dropped to 20lbs for 8 reps
Lying Down 1 Arm Tricep Press - 30 reps

50 Burpees

20 Minutes HIIT

Awesome workout. I really felt like I pushed myself. My arms felt like they were gonna pop! Great burn and great cardio to boot! :)

------

Thursday PM:

30 Minute Jog

9-12-12 Legs/Cardio/Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 25 reps
Set 4: 90lbs - 20 reps
Set 5: 20lb vest - 25 fast reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 60lbs - 15 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: 20lb vest - 15 fast reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 40lbs - 12 reps
Set 3: 40lbs - 12 reps
Set 4: 40lbs - 12 reps
Set 5: 20lb vest - 12 fast reps

Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 20 reps
Set 4: 90lbs - 20 reps
Set 5: 20lb vest - 25 fast reps

Single Calf Raise:

Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 60lbs - 25 reps each leg
Set 4: 60lbs - 25 reps each leg
Set 5: 20lb vest - 25 fast reps each leg

20 mins HIIT

Meal 1
1/2c Oats
1/2c Cherrios
1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA

Meal 2
4 Egg Whites
.75oz Lean Turkey
Apple

Meal 3
1.5c Chicken Breast

Meal 4
4 Egg Whites
.75oz Lean Turkey
2 Slices homemade Pumpkin Bread

Meal 5

3.5 Slices of Ham
1 Flat Bread
Peppers
Veggies
Slice of Cheese

-----

Wednesday Evening Workout:

Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 15 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Hanging Bicycle - 15 reps
Repeat once

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

Meal 6
Pint Arctic Zero Ice Cream


Meal 7
1/2c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Protein

9-11-12 Chest/Back Cardio

1 Scoop Juggernaut HP

1 scoop carno-cre

All Push-Ups and Pull-Ups were done with a 10lb weight vest for all circuits!

Standard Push Ups - 50 reps
Wide Pull Ups - 16 reps, 14 reps, 12 reps
Military Push Ups - 20 reps
Pull Ups- 14 reps, 3rd round 12 reps

Wide Fly Push Ups - 20 Reps=
Close grip pull ups - 12 reps
Inclined Push Ups - 20 reps
Double DB Rows - 16 reps 40lbs

Diamond push ups - 20 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps

　

Did This Circuit 3 Times

20 Minutes HIIT

Great workout. Actually did a few more reps in some of the moves than last week like Pull Ups and Wide Pull Ups. So far so good! Definitely making great progress I feel! My weight today is 161.2 compared to yesterdays 162.5ish I think. I'm also thinking about upping my carbs on the low carb days from 50 to 100 and see how that goes. Some of these days I just feel very sluggish, but we will see.

1c Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA

9:30:
4 Egg White
1.5oz Ground Turkey

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Turkey

5:00:
.75c Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Egg Whites
Fat Free Dressing

Tuesday PM:

2.5 Mile Jog

Pre-Bed: Mmm
1/2c Cottage Cheese
1/4c Greek Yogurt
1/4c Pumpkin
2 tablespoon Peanutbutter
1 Scoop Protein

9-10-12 Legs/Cardio

Morning Workout:

Legs:


1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 18 reps each leg

Set 3: 50lbs - 18 reps each leg

Set 4: 70lbs - 18 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 21 reps each leg

Set 4: 70lbs - 22 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 78 total

3 Minute Walk at 4mph
2 Minute Jog at 6mph
Repeated 4 times for 20 minutes




------

Evening Workout:

Kettlebell: 22.5lbs

12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)



2nd Set

27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

9-9-12 Shoulders/Arms/Abs/Cardio

1 Scoop Juggernaut HP

1 Scoop Carno-Cre



Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press

Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -30 dropped 20lbs - 15
Set 3 40lbs- 25 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top

Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 35lbs - 8 reps dropped to 20lbs - 8

One Arm Tricep Overhead

Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 25lbs - 15 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 17.5lbs - 16

----

Side Raise

Set 1 15lbs - 32 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 14 dropped to 15lbs - 12

21's

Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 w/ 20lbs - 8 reps

Front/Back Extensions

Set 1 25lbs - 20 ~~ 25lbs - 20
Set 2 25lbs - 16 ~~ 25lbs - 16
Set 3 25lbs - 12 dropped to 15lbs - 16

---

Front Raise

Set 1 20lbs - 24 ~~ 20lbs - 25
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 22 Dropped to 15lbs - 10

Alt. Curls - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 ~~ 30lbs - 9
Set 3 40lbs - 8 dropped to 20lbs - 6

Dips

Set 1 40 reps ~~ Legs raised -40
Set 2 Legs raised w/ 40lbs - 30
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 10

----

Rear Delt Fly

Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 10

Concentration Curl - 3 Sec Hold At Top

Set 1 25lbs - 14 ~~ 25lbs - 15
Set 2 35lbs- 7 ~~ 35lbs - 7
Set 3 40lbs - 5 dropped 20lbs - 10

Lying Down Tricep

Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs -10 ~~ 30lbs - 10
Set 3 35lbs - 8 dropped 20lbs - 12

----

Arnold Press

Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10

DB Preacher Curl - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 15
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10

Declined Lying Down Tricep

Set 1 20lbs - 16 ~~ 20lbs - 22
Set 2 20lbs - 16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 35lbs - 7 dropped to 20lbs - 10

----

Inlcline Hammer Curls - 3 Sec Hold At Top

Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 7 ~~ 25lbs - 7
Set 3 30lbs - 5 dropped to 20lbs - 7

Shoulder Rolls

Set 1 20lbs - 14
Set 2 25lbs - 14
Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top

Set 1 20lbs - 7 ~~ 20lbs - 7
Set 2 20lbs - 6 ~~ 25lbs - 6
Set 3 30lbs - 4 dropped to 15lbs - 8

Tricep Kettlebell Raise

Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8
---------
Burn outs

Quick DB Curls
20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps

5-10 Minute Stretch

20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down

Sunday morning workout in the books! Yeah Buddy. Felt great. My arms felt so pumped and worked. Definitely made some increases in reps and weight so thats great. This morning I weighed 160.8 so we will see where things take me cause yesterday was 162.4 I think.

YUM
1 scoop Infinite Whey

1/2c Oatmeal

1/2c Cherrios

1 cup Almond Milk
1 Apple

2.5g BCAA

Lunch:
8oz Ground Turkey
Flatbread Wrap
Veggies


Pre-Workout
Protein Cake w/ some Syrup on top. So good! No pic this time sorry!


Afternoon workout:
Abs:


Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat once

Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps

50 Burpees

40 Minutes 4mph

Dinner:
8oz Ground Chicken Meatloaf with Fried Peppers, Onion and Tomato on top
1/4c Rice w/ Fried Peppers and Onion
Seasoned Zucchini Slices


Dessert:
1 Pint of Ben & Jerry's Greek Yogurt....Mmm


Pre-Bed:
3/4c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1 FiberOne Brownie
1 Scoop Protein Powder
5 Gummie Worms :)

Overall:
Calories: 3031
Fat: 78
Carbs: 342
Protein: 258

9/8/12 Chest/Back & Cardio

[b]Previous Week[/b] ~~ [b]Current week[/b]

DROPSET WEEKEND

[b]DB Bench:[/b]

Set 1 - 35lbs - 60 -Dropped to 20lbs - 25

Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25

Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25

Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20

[b]DB Row:[/b]

Set 1 - 35lbs - 45 reps ~~ 35lbs - 45

Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35

Set 3 - 70lbs - 22 ~~ 70lbs - 24

Set 4 - 70lbs - 18 ~~ 70lbs - 18

----

[b]DB Flyes- Flat[/b]

Set 1 - 20lbs - 35 ~~ 20lbs - 40

Set 2 - 40lbs - 20 - Dropped to 20lbs - 10

Set 3 - 45lbs - 12- Dropped to 20lbs - 10

[b]1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest[/b]

Set 1 - 8 reps

Set 2 - 8

Set 3 - 8

----

[b]Incline Bench[/b]

Set 1 - 40lbs - 40 -Dropped to 20lbs - 25

Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25

Set 3 - 60lbs - 10 -Dropped to 30lbs - 25

[b]Hammer Close Grip Pull Ups w/10lbs vest[/b]

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Incline Flyes[/b]

Set 1 - 25lbs - 32 reps

Set 2 - 35lbs - 18 - Dropped to 20lbs - 10

Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10

[b]Reverse Grip Pull Ups w/ 10lbs vest[/b]

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Decline Press[/b]

Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25

Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25

Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25

[b]Close Grip Pull Ups w/ 10lb vest[/b]

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Decline Flyes[/b]

Set 1 - 25lbs - 30

Set 2 - 30lbs - 22 - Dropped to 20lbs - 12

Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12

[b]Pull Ups w/ 10lb vest[/b]

Set 1 - 12 reps

Set 2 - 11

Set 3 - 10

----

[b]Incline Push Ups w/ 10lb vest[/b]

Set 1 - 18 reps

Set 2 - 15

Set 3 - 15

[b]Wide Hammer Grip Pull Up w/ 10lb vest[/b]

Set 1 - 8 reps

Set 2 - 7

Set 3 - 6


20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down


Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total

9/6/12 Shoulders/Arms/Cardio

1 scoop Juggernaut HP

1 scoop Carno-Cre

Standing Shoulder Press - 40lbs - 16 reps
In & Out Curls - 25lbs - 16 reps
Bent Over Tricep Extensions - 20lbs - 16

Standing Shoulder Press - 45lbs - 12 reps
- Dropped to 20lbs for 8 reps
In & Out Curls - 30lbs - 16 reps
- Dropped to 20lbs for 8 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

---

Deep Swimmers Press - 30lbs - 16 reps
Alt. Curls - 30lbs - 16 reps
Dips w/ 40lbs - 30 Reps

Deep Swimmers Press - 40lbs - 12 reps
- Dropped to 20lbs for 8 reps
Alt. Curls - 40lbs - 12 reps
- Dropped to 20lbs for 8 reps
Dips w/ 40lbs - 30 Reps

---

Upright Rows - 55lbs - 20 reps
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 10 reps

Upright Rows - 65lbs - 20 reps
- Dropped to 40lbs for 8 reps
Static Curls - 35lbs (4 reps each arm twice)
- Dropped to 20lbs for 4 reps each arm
Lying Down Extensions - 35lbs - 10 reps

---

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 35 reps

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
-- Dropped to 20lbs for 8 reps
Standing Tricep Extensions - 42.5lbs 32 reps

---

Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 12 reps
Lying Down 1 Arm Tricep Press - 30 reps

Front Raise to Side Raise - 25lbs - 16 reps
Curl up & Hammer Down - 35lbs - 8 reps
- Dropped to 20lbs for 8 reps
Lying Down 1 Arm Tricep Press - 30 reps

50 Burpees

20 Minutes HIIT

Awesome workout. Really was sweating and pushing myself. I feel a little let down when I looked at the scale this morning. Yesterday was 163.4 but today was 165 even. So, I'm not really sure if its still from the overeating on Monday or the fact that I didn't drop a duece yet to be frank lol. Cause I've been farting up a storm all morning and nothings coming out when I try! Haha. I'am going to try to get my bodyfat measured today and see how it compares to about a month ago!

------

Thursday PM:


20 Burpees
20 Bench Jumps
20 Jump Forwards
20 Jumping Jacks
20 Kettlebell Swings


Repeat 5 Times for 500 Reps total.

2 Minute Jog
2 Minute Kettlebell Swing
Repeat once

Great workout. Wanted to do something different than jog tonight. I would have jogged but it stormed and I didn't want to use my treadmill so I did this instead. Was a nice change! Needless to say I did get my bodyfat measured today. One Month ago my bodyfat was 13.5%, Today it was 12.3%. Also my fat free mass has increased by 1.6lbs. So I gained muscle and lost fat!

9/5/12 Legs/Cardio and Abs!!!

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 25 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 60lbs - 15 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: Bodyweight - 15 fast reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 30lbs - 12 reps
Set 3: 30lbs - 12 reps
Set 4: 30lbs - 12 reps
Set 5: Bodyweight - 12 fast reps

Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 60lbs - 25 reps
Set 3: 90lbs - 20 reps
Set 4: 90lbs - 20 reps
Set 5: Bodyweight - 25 fast reps

Single Calf Raise:

Set 1: 30lbs - 25 reps each leg
Set 2: 40lbs - 25 reps each leg
Set 3: 60lbs - 25 reps each leg
Set 4: 60lbs - 25 reps each leg
Set 5: Bodyweight - 25 fast reps each leg

20 mins HIIT


-----

Wednesday Evening Workout:

Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 15 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Hanging Bicycle - 15 reps
Repeat once

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

9/4/12 Chest/Back and Cardiooo

1 Scoop Juggernaut HP

1 scoop carno-cre

All Push-Ups and Pull-Ups were done with a 10lb weight vest for all circuits!

Standard Push Ups - Round 1: 50 reps, Round 2: 27, Round 3: 25
Wide Pull Ups - 12 reps
Military Push Ups - 20 reps
Pull Ups - 12 reps

Wide Fly Push Ups - 20 Reps
Close grip pull ups - 12 reps
Inclined Push Ups - 20 reps
Double DB Rows - 16 reps 40lbs

Diamond push ups - 20 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps

　

Did This Circuit 3 Times

20 Minutes HIIT

Great workout. Went back to using 10lb vest instead of 15lb. Not that 15lbs was too much just felt like 10lbs gave me a better workout for the moment. I plan on increasing it over the next few weeks though. Sweat was flowing great. Also this morning was 163.6lbs Yesterday I weighed 160 even in the AM. For what I ate yesterday, Cupcakes, Cheesecake, Mac-n-Cheese, Baked Beans, ect, ect. I feel as though my weight this morning is not bad at all. :)

1c Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA

9:30:
4 Egg White
1.5oz Ground Turkey

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Turkey

5:00:
Chicken Thigh, 3 Wings
Lots of Grilled Veggies

Tuesday PM:

30 Minutes HIIT

Legs were sore! But Iced them a bit for tomorrows leg day!

9/3/12 Legs/Kettlebell and Cardio

Happy Labor Day!


Morning Workout:

Legs:


1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 25lbs - 15 reps each leg

Set 2: 40lbs - 15 reps each leg

Set 3: 50lbs - 15 reps each leg

Set 4: 70lbs - 15 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 20 reps each leg

Set 4: 70lbs - 20 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 78 total

3 Minute Walk at 4mph
2 Minute Jog at 6mph
Repeated 6 times for 30 minutes




------

Evening Workout:

Kettlebell: 22.5lbs

12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)


2nd Set
27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

9/2/12 Shoulders/Arms/Abs and Lots of Cardio

1 Scoop Juggernaut HP

1 Scoop Carno-Cre




Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press:

Set 1 20lbs - 60 ~~ 20lbs - 60

Set 2 40lbs -30 dropped 20lbs - 15

Set 3 40lbs- 25 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top

Set 1 20lbs - 17 ~~ 18 reps

Set 2 30lbs - 9 ~~ 10 reps

Set 3 30lbs - 9 reps dropped to 20lbs - 8

One Arm Tricep Overhead

Set 1 20lbs - 20 ~~ 20lbs - 22

Set 2 25lbs - 12 ~~ 25lbs - 14

Set 3 30lbs - 12 dropped 15lbs - 16

----

Side Raise

Set 1 15lbs - 32 ~~ 15lbs - 32

Set 2 25lbs - 20 ~~ 25lbs - 20

Set 3 30lbs - 14 dropped to 15lbs - 12

21's

Set 1 25lbs - 21 ~~ 25lbs - 21

Set 2 30lbs - 21 ~~ 30lbs - 21

Set 3 35lbs - 21 w/ 20lbs - 6 reps

Front/Back Extensions

Set 1 25lbs - 20 ~~ 25lbs - 20

Set 2 25lbs - 16 ~~ 25lbs - 16

Set 3 25lbs - 12 dropped to 15lbs - 16

---

Front Raise

Set 1 20lbs - 24 ~~ 20lbs - 25

Set 2 20lbs - 22 ~~ 25lbs- 22

Set 3 25lbs - 25 ~~ 25lbs - 22 Dropped to 15lbs - 10

Alt. Curls - 3 Sec Hold At Top

Set 1 20lbs - 12 ~~ 20lbs - 14

Set 2 30lbs - 8 ~~ 30lbs - 9

Set 3 35lbs - ~~ 40lbs - 8 dropped to 20lbs - 6

Dips

Set 1 40 reps ~~ Legs raised -40

Set 2 LR -30 reps ~~ Legs raised w/ 40lbs - 30

Set 3 LR- 32 reps ~~ Legs raised w/ 40lbs- 30 - bodyweight - 10

----

Rear Delt Fly

Set 1 20lbs - 20 ~~ 20lbs - 20

Set 2 30lbs - 12 ~~ 30lbs - 14

Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 10

Concentration Curl - 3 Sec Hold At Top

Set 1 25lbs - 14 ~~ 25lbs - 15

Set 2 35lbs- 7 ~~ 35lbs - 7

Set 3 35lbs - 6 dropped 20lbs - 10

Lying Down Tricep

Set 1 20lbs - 30 ~~ 20lbs - 30

Set 2 30lbs -10 ~~ 30lbs - 10

Set 3 30lbs - 10 dropped 20lbs - 10

----

Arnold Press

Set 1 25lbs - 25 ~~ 25lbs - 25

Set 2 30lbs - 20 ~~ 30lbs - 20

Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10

DB Preacher Curl - 3 Sec Hold At Top

Set 1 20lbs - 14 ~~ 20lbs - 14

Set 2 25lbs - 10 ~~ 25lbs - 12

Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10

Declined Lying Down Tricep

Set 1 20lbs - 16 ~~ 20lbs - 20

Set 2 20lbs - 16 ~~ 30lbs - 10

Set 3 20lbs - 16 ~~ 35lbs - 6 dropped to 20lbs - 10

----

Inlcline Hammer Curls - 3 Sec Hold At Top

Set 1 20lbs - 10 ~~ 20lbs - 10

Set 2 25lbs - 6 ~~ 25lbs - 7

Set 3 30lbs - 4 ~~ 30lbs - 5 dropped to 15lbs - 7

Shoulder Rolls

Set 1 20lbs - 14

Set 2 25lbs - 14

Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top

Set 1 20lbs - 6 ~~ 20lbs - 7

Set 2 20lbs - 7 ~~ 25lbs - 6

Set 3 20lbs - ~~ 30lbs - 4 dropped to 15lbs - 8

Tricep Kettlebell Raise

Set 1 22.5lbs - 16 ~~ 22.5lbs - 16

Set 2 27.5lbs- 14 ~~ 27.5LBS - 12

Set 3 30lbs- 14 ~~ 32.5LBS - 10 dropped to 22.5lbs - 8

---------

Burn outs

Quick DB Curls

20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head

32.5lbs - 30 reps

5-10 Minute Stretch

20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down

Sunday morning workout done! Really pushed it this morning. Took about 110 Minutes haha. My arms are dead! I do admit taking a little longer breaks here and there than normal but I was pushing it and feel like I made great progress this morning!


1 scoop Infinite Whey

1/2c Oatmeal

1/2c Cherrios

1 cup Almond Milk
1 Apple

2.5g BCAA

Lunch:
1/4C Brown Rice
1 Multi-Grain Wrap
8 oz Ground Chicken
Green Peppers

Pre-Workout
Protein Cake


Afternoon workout:

Abs:

Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Up and Overs - 8
Repeat once


Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps

50 Burpees

40 Minutes 4mph

Dinner:
8oz Ground Turkey
1 Multi-Grain Wrap
Zucchini Slices
Broccoli and Carrots
1 Slice of Skim Cheese

Dessert:
1 Pint of Ben & Jerry's Red Velvet Cake

Pre-Bed:
1/2c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1/4c Cherrios
1 FiberOne Brownie
1 Scoop Protein Powder

Overall:
Calories: 3373
Fat: 119
Carbs: 331
Protein: 267

Great workouts today. Overall a great day I think. Felt like I pushed myself and burned a lot of calories to allow me to eat more and I honestly felt hungry all day even with what I took in!