tag:blogger.com,1999:blog-14979545814008894952024-03-13T20:20:27.727-07:00My Journey To The Spartan Race TrifectaCarl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.comBlogger80125tag:blogger.com,1999:blog-1497954581400889495.post-1099193631983119782012-09-30T07:07:00.003-07:002012-09-30T07:07:22.841-07:009/29/12 Chest/Back/Cardiooo<br />1 scoop Juggernaut HP<br />1 scoop Dagger<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/98C4EEE2-02C9-4740-BD7D-48E331DC0FEE-6274-000002A4F649C53C.jpg" /><br /><br /><b>DB Bench:</b><br />Set 1 - 35lbs - 60 -Dropped to 20lbs - 25<br />Set 2 - 60lbs - 20 Dropped to 40lbs - 24<br />Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 14<br />Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20<br /><b>DB Row:</b><br />Set 1 - 35lbs - 45 reps ~~ 35lbs - 45<br />Set 2 - 62.5lbs - 26 ~~ 70lbs - 28<br />Set 3 - 70lbs - 22 ~~ 70lbs - 24<br />Set 4 - 70lbs - 18 ~~ 80lbs - 16<br /><br />----<br /><br /><b>DB Flyes- Flat</b><br />Set 1 - 20lbs - 35 ~~ 20lbs - 40<br />Set 2 - 40lbs - 20 - Dropped to 20lbs - 10<br />Set 3 - 45lbs - 14- Dropped to 20lbs - 10<br /><b>1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest</b><br />Set 1 - 8 reps<br />Set 2 - 8<br />Set 3 - 8<br /><br />----<br /><br /><b>Incline Bench</b><br />Set 1 - 45lbs - 32 -Dropped to 20lbs - 25<br />Set 2 - 60lbs - 10 - Dropped to 25lbs - 25<br />Set 3 - 60lbs - 10 -Dropped to 30lbs - 25 <br /><b>Hammer Close Grip Pull Ups w/10lbs vest</b><br />Set 1 - 12 reps<br />Set 2 - 12<br />Set 3 - 12<br /><br />----<br /><br /><b>Incline Flyes</b><br />Set 1 - 25lbs - 32 reps <br />Set 2 - 35lbs - 18 - Dropped to 20lbs - 10<br />Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10<br /><b>Reverse Grip Pull Ups w/ 10lbs vest</b><br />Set 1 - 12 reps<br />Set 2 - 12<br />Set 3 - 12<br /><br />----<br /><br /><b>Decline Press</b><br />Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25 <br />Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25 <br />Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25 <br /><b>Close Grip Pull Ups w/ 10lb vest</b><br />Set 1 - 12 reps<br />Set 2 - 12<br />Set 3 - 12<br /><br />----<br /><br /><b>Decline Flyes</b> <br />Set 1 - 25lbs - 32<br />Set 2 - 30lbs - 22 - Dropped to 20lbs - 12<br />Set 3 - 40lbs - 22 rep - Dropped to 20lbs - 12<br /><b>Pull Ups w/ 10lb vest</b> <br />Set 1 - 12 reps<br />Set 2 - 10<br />Set 3 - 10 reps - 4 rep assisted<br /><br />----<br /><br /><b>Incline Push Ups w/ 10lb vest</b><br />Set 1 - 20 reps<br />Set 2 - 16<br />Set 3 - 15<br /><b>Wide Hammer Grip Pull Up w/ 10lb vest</b><br />Set 1 - 8 reps - 4 reps assisted<br />Set 2 - 7 - 4 reps assisted<br />Set 3 - 6 - 3 reps assisted<br /><br />---<br /><b>Plyo Push Up w/10lb vest</b><br />6 sets<br />- 8, 8, 8, 8, 8, 8<br /><br /><b>Wide Grip Pull-Ups Assisted w/10lb vest</b><br />6 Sets with 6 reps each<br /><br /><br />20 Minutes - 3 min 4mph, 2 min 6mph<br />20 Minutes - 2 min 4mph, 3 min 6mph<br />20 Minutes - 3 min 4.2mph, 2 min 6.2,6.5 & 7<br /><br />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 <img alt="" border="0" class="inlineimg" src="http://assets.bodybuilding.com/forum/images/smilies/smile.gif" title="Smilie" /><br /><br />Little Progress Shot after todays workout..<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/F1D460AC-AA56-4ADF-9EDD-DFA907FBDEE6-6274-00000287D3CC24E3.jpg" /><br /><br />Meal 1:<br />1/4c oats<br />1c Almond Milk<br />1 scoop Infinite Protein<br />Apple Cut Up<br />0 Calorie Maple Syrup On Top<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/328D2A6A-9816-4D8C-9A63-D1E12C95A9C7-6274-0000028620154CFC.jpg" /><br /><br />Meal 2:<br />Grilled Chicken Salad<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/7338DCFD-E94C-44A7-83F3-62A4045F0387-6274-000002982CC0CE6B.jpg" /><br /><br />Afternoon Workout:<br />30 Minute Walk at 4mph with 20lb vest<br />30 Minute Walk at 4mph no vest<br />60 Minutes Total<br /><br />Meal 3:<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/9946E6E0-C508-43A1-BB71-3400B90C6F5A-6274-000002A329B38FDA.jpg" /><br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/E5E9AB73-F774-4D1B-BBD4-FFB94C141565-6274-000002A333FAEFC4.jpg" /><br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/9254E467-5929-4F38-956A-E64DDE66F41C-6274-000002A3390C6004.jpg" /><br /><br />Meal 4:<br />Pint of Ben & Jerry's "Milk & Cookies"<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/D9CCEE2D-B116-47FB-B352-2D11EC58D086-6274-000002ACF5BA9678.jpg" /><br /><br />Meal 5:<br />3/4c Cottage Cheese<br />1/4c Greek Yogurt<br />1 Scoop Protein<br />1tblspoon Peanut Butter<br /><br />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. <img alt="" border="0" class="inlineimg" src="http://assets.bodybuilding.com/forum/images/smilies/smile.gif" title="Smilie" /><br /><br />Cals: 1812<br />Fat: 79<br />Carbs: 187<br />Protein: 97Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-88687653171598389512012-09-24T16:27:00.001-07:002012-09-24T16:27:15.415-07:009/24/12 Legs/Cardio<span lang="">Morning Workout:<br />
<span style="font-size: small;"></span><br />
<span style="font-size: small;">Legs:<br />
</span><br /></span><span style="font-size: small;"></span><br />
<span style="font-size: small;">1 Scoop Juggernaut HP<br />
<br />
<b></b><br />
<b>Glute Raise<br />
</b><br />
Set 1: 25 Reps w/ legs elevated<br />
<br />
Set 2: 25 Reps w/ legs elevated<br />
<br />
Set 3: 25 Reps w/ legs elevated<br />
<br />
Set 4: 25 Reps w/ legs elevated<br />
<b></b><br />
<b>Split Squat<br />
</b><br />
Set 1: 30lbs - 20 reps each leg<br />
<br />
Set 2: 40lbs - 20 reps each leg<br />
<br />
Set 3: 50lbs - 20 reps each leg<br />
<br />
Set 4: 70lbs - 20 reps each leg<br />
<b></b><br />
<b>Lunge <br />
</b><br />
Set 1: 25lbs - 20 reps each leg<br />
<br />
Set 2: 40lbs - 20 reps each leg<br />
<br />
Set 3: 50lbs - 22 reps each leg<br />
<br />
Set 4: 70lbs - 22 reps each leg<br />
<b></b><br />
<b>Standing Calf Raise<br />
</b><br />
Set 1: 40lbs - 30 reps<br />
<br />
Set 2: 60lbs - 30 reps<br />
<br />
Set 3: 70lbs - 30 reps<br />
<br />
Set 4: 100lbs - 30 reps<br />
<b></b><br />
<b>5 Minutes:</b><br />
Burpees w/ Jump forward - 82 total<br />
<br />
30 Minutes HIIT<br />
<br />
<br />
<br />
<br />
------<br />
</span><b></b><br />
<b>Evening Workout:<br />
</b><span lang="EN"></span><br />
Kettlebell: 22.5lbs<br />
<br />
12 One-Arm Swings (alternate arms)<br />
One minute of jumping rope<br />
12 Clean And Jerks (alternate arms)<br />
One minute of box jumps<br />
12 Two-Arm Swings<br />
One minute of jumping jacks<br />
12 One-Arm Clean and Jerk<br />
One minute of jogging<br />
12 One-Arm Swings (alternate arms)<br />
<span style="font-size: small;"><span lang=""><br />
</span></span><br />
<span style="font-size: small;">
<b></b></span><br />
<span style="font-size: small;"><b>2nd Set<br />
</b><br />
27.5lbs <br />
<b></b><br />
<b>3rd Set</b><br />
32.5lb Weight<br />
<br />
<b></b><br />
<b>5 Minutes of Bear Crawls</b></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-37188830279178868252012-09-24T01:20:00.003-07:002012-09-24T01:20:57.409-07:009/24/12 Shoulders/Arms/Abs/Cardio1 Scoop Juggernaut HP<br /><br />Shoulders/Arms<br /><br />Previous Week ~~ Current<br /><br />Standing Shoulder Press<br /><br />Set 1 20lbs - 60 ~~ 20lbs - 60<br />Set 2 40lbs -30 dropped 20lbs - 15<br />Set 3 40lbs- 25 dropped 20lbs - 20<br /><br />Bicep Curls - 3 Sec Hold At Top<br /><br />Set 1 20lbs - 18 ~~ 18 reps<br />Set 2 30lbs - 10 dropped to 20lbs - 8<br />Set 3 35lbs - 8 reps dropped to 20lbs - 8<br /><br />One Arm Tricep Overhead<br /><br />Set 1 20lbs - 22 ~~ 20lbs - 22<br />Set 2 25lbs - 16 dropped 15lbs - 16<br />Set 3 30lbs - 12 dropped 20lbs - 12<br /><br />----<br /><br />Side Raise<br /><br />Set 1 15lbs - 35 ~~ 15lbs - 35<br />Set 2 25lbs - 20 ~~ 25lbs - 20<br />Set 3 30lbs - 14 dropped to 15lbs - 12<br /><br />21's <br /><br />Set 1 25lbs - 21 ~~ 25lbs - 21<br />Set 2 30lbs - 21 ~~ 30lbs - 21<br />Set 3 35lbs - 21 w/ 20lbs - 8 reps<br /><br />Front/Back Extensions<br /><br />Set 1 25lbs - 20 dropped to 15lbs - 15<br />Set 2 25lbs - 16 dropped to 17.5lbs - 16<br />Set 3 25lbs - 12 dropped to 20lbs - 12<br /><br />---<br /><br />Front Raise<br /><br />Set 1 20lbs - 24 ~~ 20lbs - 25<br />Set 2 20lbs - 22 ~~ 25lbs- 22<br />Set 3 25lbs - 22 Dropped to 15lbs - 12<br /><br />Alt. Curls - 3 Sec Hold At Top<br /><br />Set 1 20lbs - 14 ~~ 20lbs - 14<br />Set 2 30lbs - 9 dropped to 15lbs - 12<br />Set 3 40lbs - 8 dropped to 20lbs - 8<br /><br />Dips<br /><br />Set 1 40 reps ~~ Legs raised -45<br />Set 2 Legs raised w/ 40lbs - 30 -bodyweight - 12<br />Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 12<br /><br />----<br /><br />Rear Delt Fly<br /><br />Set 1 20lbs - 20 ~~ 20lbs - 20<br />Set 2 30lbs - 12 ~~ 30lbs - 14<br />Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 12<br /><br />Concentration Curl - 3 Sec Hold At Top<br /><br />Set 1 25lbs - 14 ~~ 20lbs - 20<br />Set 2 35lbs - 7 dropped 20lbs - 5<br />Set 3 40lbs - 5 dropped 20lbs - 10 <br /><br />Lying Down Tricep<br /><br />Set 1 20lbs - 30 ~~ 20lbs - 30<br />Set 2 30lbs - 16 dropped 20lbs - 14 <br />Set 3 35lbs - 12 dropped 20lbs - 12 <br /><br />----<br /><br />Arnold Press<br /><br />Set 1 25lbs - 25 ~~ 25lbs - 25 <br />Set 2 30lbs - 20 ~~ 30lbs - 20<br />Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10<br /><br />DB Preacher Curl - 3 Sec Hold At Top<br /><br />Set 1 20lbs - 14 ~~ 20lbs - 15<br />Set 2 25lbs - 10 ~~ 25lbs - 12<br />Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10<br /><br />Declined Lying Down Tricep<br /><br />Set 1 20lbs - 16 ~~ 20lbs - 22<br />Set 2 20lbs - 16 ~~ 30lbs - 12<br />Set 3 20lbs - 16 ~~ 35lbs -8 dropped to 20lbs - 12<br /><br />----<br /><br />Inlcline Hammer Curls - 3 Sec Hold At Top<br /><br />Set 1 20lbs - 10 ~~ 20lbs - 10<br />Set 2 25lbs - 8 ~~ 25lbs - 8<br />Set 3 30lbs - 5 dropped to 20lbs - 10<br /><br />Shoulder Rolls<br /><br />Set 1 20lbs - 20<br />Set 2 25lbs - 20<br />Set 3 30lbs - 20 <br /><br />---<br /><br />Inlcline Curls - 3 Sec Hold At Top<br /><br />Set 1 20lbs - 7 ~~ 20lbs - 8<br />Set 2 20lbs - 6 ~~ 25lbs - 5<br />Set 3 30lbs - 4 dropped to 15lbs - 8<br /><br />Tricep Kettlebell Raise<br /><br />Set 1 22.5lbs - 16 ~~ 22.5lbs - 16<br />Set 2 27.5lbs- 12 ~~ 27.5LBS - 12<br />Set 3 32.5LBS - 10 dropped to 22.5lbs - 8<br />---------<br /><br />Full Supinated DB Curls<br /><br />Set 1 12.5lbs - 16 reps<br />Set 2 20lbs - 8 reps - dropped to 12.5lbs for 10<br />Set 3 20lbs - 8 dropped to 15lbs for 8 <br /><br />Burn outs<br /><br />Quick DB Curls<br />20lbs - 50 reps<br /><br />2 Handed Kettlebell Raise Behind Head<br />32.5lbs - 30 reps<br /><br />5-10 Minute Stretch<br /><br />20 Minutes - 3 min 4mph 2 min 6mph<br />20 Minutes - 2 min 4mph 3 min 6mph<br />20 Minutes - Walking with some running threw in here and there<br />60 Minutes Total Cardio<br />
<br />
Breakfast"<br />1 scoop Infinite Whey<br />1/2c Oatmeal<br />1/4c Cherrios<br />1 cup Almond Milk<br />1 Apple<br />2.5g BCAA<br /><br />Lunch:<br />8oz 99/1 Turkey Burgers<br />Wrap<br />Veggie<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/12C26575-079F-4FCE-B5B7-5D5C5DEF7BE9-1099-000000977028E605_zpsed4e1955.jpg" /><br /><br />Pre-Workout: This was Awesome!<br />Chocolate Protein Pudding<br />2 FiberOne Brownies<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/F195CF3A-81AB-4385-9F14-3DE8F3D06CE3-1099-000000A2678528C4_zps8f0d9d57.jpg" /><br /><br />Afternoon workout:<br />Abs:<br /><br />Ab Ripper X<br /><br />Followed by..<br /><br />Warrior Bow Crunch - 15 reps<br />Hanging Knee Raise - 20 reps<br />Repeat once<br /><br />Elbow to Knee Crunch - 15 reps<br />Knee Raise Hold to Kick - 15 reps<br />Repeat once<br /><br />Oblique Turns w/ 22.5lbs - 12 reps each side<br />Slow Knee Raise - 15 reps<br />Repeat once<br /><br />Plank 1 minute w/ 15 Plank Crunches<br />Inverted Hang Crunch - 8 Reps held for 3 secs each<br />Repeat once<br /><br />Oblique Crunch w/ 47.5lbs - 12 reps<br />Oblique Raise - 8 reps each side<br />Repeat once <br /><br />Russian Twist w/22.5lbs - 15 reps<br />Hanging Knee Raise - 20 Reps<br />Repeat once<br /><br />Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps<br /><br />50 Burpees<br /><br />40 Minutes 4mph<br /><br />Dinner: Stuffed Peppers<br />8oz Turkey Stuffed Pepper<br />Turkey Bacon Wrap<br />Veggie<br />Small Salad<br />Cheese Roll Up<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/EF357852-B98E-449C-B376-366E9AF94826-1099-000000AB31254C5C_zps8977890e.jpg" /><br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/61940B52-8D0A-4821-AE5F-FF95D8192DD8-1099-000000AB37ED9397_zps11898cc0.jpg" /><br /><br />Dessert:<br />1 Pint of Ben & Jerry's Greek Yogurt<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/CF2F1E08-CF37-4290-BED5-17CAF948B2F6-1099-000000AE39697D54_zps3d7030d6.jpg" /><br /><br />Pre-Bed:<br />1c Fat Free Cottage Cheese<br />1/2c Fat Free Greek Yogurt<br />1/4c Pumpkin<br />2 tblspoon Peanut Butter<br />1 Scoop Protein Powder<br /><br />Overall:<br />Calories: 3419<br />Fat: 96<br />Carbs: 361<br />Protein: 330Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-23536532368479235592012-09-23T02:55:00.002-07:002012-09-23T02:55:26.656-07:009/22/12 Chest/Back/Cardio<br />1 scoop Juggernaut HP<br /><br /><b>DB Bench:</b><br />Set 1 - 35lbs - 60 -Dropped to 20lbs - 25<br />Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25<br />Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25<br />Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20<br /><b>DB Row:</b><br />Set 1 - 35lbs - 45 reps ~~ 35lbs - 45<br />Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35<br />Set 3 - 70lbs - 22 ~~ 70lbs - 24<br />Set 4 - 70lbs - 18 ~~ 70lbs - 18<br /><br />----<br /><br /><b>DB Flyes- Flat</b><br />Set 1 - 20lbs - 35 ~~ 20lbs - 40<br />Set 2 - 40lbs - 20 - Dropped to 20lbs - 10<br />Set 3 - 45lbs - 14- Dropped to 20lbs - 10<br /><b>1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest</b><br />Set 1 - 8 reps<br />Set 2 - 8<br />Set 3 - 8<br /><br />----<br /><br /><b>Incline Bench</b><br />Set 1 - 40lbs - 40 -Dropped to 20lbs - 25<br />Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25<br />Set 3 - 60lbs - 10 -Dropped to 30lbs - 25 <br /><b>Hammer Close Grip Pull Ups w/10lbs vest</b><br />Set 1 - 12 reps<br />Set 2 - 12<br />Set 3 - 12<br /><br />----<br /><br /><b>Incline Flyes</b><br />Set 1 - 25lbs - 32 reps <br />Set 2 - 35lbs - 18 - Dropped to 20lbs - 10<br />Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10<br /><b>Reverse Grip Pull Ups w/ 10lbs vest</b><br />Set 1 - 12 reps<br />Set 2 - 12<br />Set 3 - 12<br /><br />----<br /><br /><b>Decline Press</b><br />Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25 <br />Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25 <br />Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25 <br /><b>Close Grip Pull Ups w/ 10lb vest</b><br />Set 1 - 12 reps<br />Set 2 - 12<br />Set 3 - 12<br /><br />----<br /><br /><b>Decline Flyes</b> <br />Set 1 - 25lbs - 30<br />Set 2 - 30lbs - 22 - Dropped to 20lbs - 12<br />Set 3 - 40lbs - 22 rep - Dropped to 25lbs - 12<br /><b>Pull Ups w/ 10lb vest</b> <br />Set 1 - 12 reps<br />Set 2 - 10<br />Set 3 - 10 reps - 5 rep assisted<br /><br />----<br /><br /><b>Incline Push Ups w/ 10lb vest</b><br />Set 1 - 18 reps<br />Set 2 - 15<br />Set 3 - 15<br /><b>Wide Hammer Grip Pull Up w/ 10lb vest</b><br />Set 1 - 8 reps - 4 reps assisted<br />Set 2 - 7 - 4 reps assisted<br />Set 3 - 6 - 3 reps assisted<br /><br /><b>Wide Grip Pull-Ups Assisted</b><br />6 Sets with 6 reps each<br /><br /><br />20 Minutes - 3 min 4mph 2 min 6mph<br />20 Minutes - 2 min 4mph 3 min 6mph<br />20 Minutes at 4.0mph<br /><br />Meal 1:<br />1/4c oats<br />1c Almond Milk<br />1 scoop Infinite Protein<br /><br />Meal 2:<br />6oz Shrimp<br />Crab Meat<br />1c Scallops<br />Side Salad<br /><br />Meal 3: <br />Quest Bar-- Mmm<br /><br />Afternoon Workout:<br />30 Minute Walk at 4mph with 20lb vest<br />30 Minute Walk at 4mph no vest<br />60 Minutes Total<br /><br />Meal 4:<br />Full rack of Ribs<br />Half a Chicken<br />French Fries<br />Side Salad<br />Big S'mores Cookie- sooo good!<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/15D4FFDC-3EB7-4702-B141-E50B68936B55-1099-000000521AECD6B9_zpsc33b02ba.jpg" /><br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/478D8787-2967-4656-960D-A92875DE9D75-1099-00000052326D1B1A_zps291a7556.jpg" /><br /><br />Meal 5:<br />Pint of Ben & Jerry's "What A Cluster"<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/76806B55-F421-413D-A9EA-E0BB8C231A2E-1099-00000057243F8E71_zps2de18d76.jpg" /><br /><br />Meal 6:<br />1/2c Cottage Cheese<br />1/2c Greek Yogurt<br />1 Scoop Protein<br />2tblspoon Peanut Butter<br /><br />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!)<br />Cals: 2660<br />Fat: 107<br />Carbs: 245<br />Protein: 192Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-25037496355154401592012-09-17T16:07:00.001-07:002012-09-17T16:07:32.095-07:009/17/12 Legs/Cardio<span lang="">Morning Workout:<br />
<span style="font-size: small;"></span><br />
<span style="font-size: small;">Legs:<br />
</span><br /></span><span style="font-size: small;"></span><br />
<span style="font-size: small;">1 Scoop Juggernaut HP<br />
<br />
<b></b><br />
<b>Glute Raise<br />
</b><br />
Set 1: 25 Reps w/ legs elevated<br />
<br />
Set 2: 25 Reps w/ legs elevated<br />
<br />
Set 3: 25 Reps w/ legs elevated<br />
<br />
Set 4: 25 Reps w/ legs elevated<br />
<b></b><br />
<b>Split Squat<br />
</b><br />
Set 1: 30lbs - 20 reps each leg<br />
<br />
Set 2: 40lbs - 20 reps each leg<br />
<br />
Set 3: 50lbs - 20 reps each leg<br />
<br />
Set 4: 70lbs - 20 reps each leg<br />
<b></b><br />
<b>Lunge <br />
</b><br />
Set 1: 25lbs - 20 reps each leg<br />
<br />
Set 2: 40lbs - 20 reps each leg<br />
<br />
Set 3: 50lbs - 22 reps each leg<br />
<br />
Set 4: 70lbs - 22 reps each leg<br />
<b></b><br />
<b>Standing Calf Raise<br />
</b><br />
Set 1: 40lbs - 30 reps<br />
<br />
Set 2: 60lbs - 30 reps<br />
<br />
Set 3: 70lbs - 30 reps<br />
<br />
Set 4: 100lbs - 30 reps<br />
<b></b><br />
<b>5 Minutes:</b><br />
Burpees w/ Jump forward - 82 total<br />
<br />
20 Minutes HIIT<br />
<br />
<br />
<br />
<br />
------<br />
</span><b></b><br />
<b>Evening Workout:<br />
</b><span lang="EN"></span><br />
Kettlebell: 22.5lbs<br />
<br />
12 One-Arm Swings (alternate arms)<br />
One minute of jumping rope<br />
12 One-Arm Snatches (alternate arms)<br />
One minute of box jumps<br />
12 Two-Arm Swings<br />
One minute of jumping jacks<br />
12 One-Arm Clean and Jerk<br />
One minute of jogging<br />
12 One-Arm Swings (alternate arms)<br />
<span style="font-size: small;"><span lang=""><br />
</span></span><br />
<span style="font-size: small;">
<b></b></span><br />
<span style="font-size: small;"><b>2nd Set<br />
</b><br />
27.5lbs <br />
<b></b><br />
<b>3rd Set</b><br />
32.5lb Weight<br />
<br />
<b></b><br />
<b>5 Minutes of Bear Crawls</b></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-86794087390966997452012-09-16T16:19:00.002-07:002012-09-16T16:19:41.690-07:009-16-12 Shoulders/Arms/Abs Cardio!<span lang="">1 Scoop Juggernaut HP<br />
<br />
<b>Shoulders/Arms<br />
<br />
Previous Week ~~ Current</b><br />
<br />
<b>Standing Shoulder Press<br />
<br />
</b>Set 1 20lbs - 60 ~~ 20lbs - 60<br />
Set 2 40lbs -30 dropped 20lbs - 15<br />
Set 3 40lbs- 25 dropped 20lbs - 20<br />
<br />
<b>Bicep Curls - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 18 ~~ 18 reps<br />
Set 2 30lbs - 10 dropped to 20lbs - 8<br />
Set 3 35lbs - 8 reps dropped to 20lbs - 8<br />
<br />
<b>One Arm Tricep Overhead</b><br />
<br />
Set 1 20lbs - 22 ~~ 20lbs - 22<br />
Set 2 25lbs - 15 dropped 15lbs - 16<br />
Set 3 30lbs - 12 dropped 17.5lbs - 16<br />
<br />
----<br />
<br />
<b>Side Raise<br />
<br />
</b>Set 1 15lbs - 35 ~~ 15lbs - 35<br />
Set 2 25lbs - 20 ~~ 25lbs - 20<br />
Set 3 30lbs - 14 dropped to 15lbs - 12<br />
<br />
<b>21's </b><br />
<br />
Set 1 25lbs - 21 ~~ 25lbs - 21<br />
Set 2 30lbs - 21 ~~ 30lbs - 21<br />
Set 3 35lbs - 21 w/ 20lbs - 8 reps<br />
<br />
<b>Front/Back Extensions</b><br />
<br />
Set 1 25lbs - 20 dropped to 15lbs - 15<br />
Set 2 25lbs - 16 dropped to 15lbs - 16<br />
Set 3 25lbs - 12 dropped to 17.5lbs - 16<br />
<br />
---<br />
<br />
<b>Front Raise</b><br />
<br />
Set 1 20lbs - 24 ~~ 20lbs - 25<br />
Set 2 20lbs - 22 ~~ 25lbs- 22<br />
Set 3 25lbs - 22 Dropped to 15lbs - 12<br />
<br />
<b>Alt. Curls - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 14 ~~ 20lbs - 14<br />
Set 2 30lbs - 9 dropped to 15lbs - 8<br />
Set 3 40lbs - 8 dropped to 20lbs - 8<br />
<br />
<b>Dips</b><br />
<br />
Set 1 40 reps ~~ Legs raised -40<br />
Set 2 Legs raised w/ 40lbs - 30 -bodyweight - 10<br />
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 10<br />
<br />
----<br />
<br />
<b>Rear Delt Fly</b><br />
<br />
Set 1 20lbs - 20 ~~ 20lbs - 20<br />
Set 2 30lbs - 12 ~~ 30lbs - 14<br />
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 10<br />
<br />
<b>Concentration Curl - 3 Sec Hold At Top</b><br />
<br />
Set 1 25lbs - 14 ~~ 20lbs - 20<br />
Set 2 35lbs - 7 dropped 20lbs - 5<br />
Set 3 40lbs - 5 dropped 20lbs - 10 <br />
<br />
<b>Lying Down Tricep</b><br />
<br />
Set 1 20lbs - 30 ~~ 20lbs - 30<br />
Set 2 30lbs - 15 dropped 20lbs - 8 <br />
Set 3 35lbs - 10 dropped 20lbs - 12 <br />
<br />
----<br />
<br />
<b>Arnold Press</b><br />
<br />
Set 1 25lbs - 25 ~~ 25lbs - 25 <br />
Set 2 30lbs - 20 ~~ 30lbs - 20<br />
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10<br />
<br />
<b>DB Preacher Curl - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 14 ~~ 20lbs - 15<br />
Set 2 25lbs - 10 ~~ 25lbs - 12<br />
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10<br />
<br />
<b>Declined Lying Down Tricep</b><br />
<br />
Set 1 20lbs - 16 ~~ 20lbs - 22<br />
Set 2 20lbs - 16 ~~ 30lbs - 10<br />
Set 3 20lbs - 16 ~~ 35lbs - 7 dropped to 20lbs - 10<br />
<br />
----<br />
<br />
<b>Inlcline Hammer Curls - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 10 ~~ 20lbs - 10<br />
Set 2 25lbs - 7 ~~ 25lbs - 8<br />
Set 3 30lbs - 5 dropped to 20lbs - 8<br />
<br />
<b>Shoulder Rolls</b><br />
<br />
Set 1 20lbs - 20<br />
Set 2 25lbs - 20<br />
Set 3 30lbs - 20 <br />
<br />
---<br />
<br />
<b>Inlcline Curls - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 7 ~~ 20lbs - 7<br />
Set 2 20lbs - 6 ~~ 25lbs - 5<br />
Set 3 30lbs - 4 dropped to 15lbs - 8<br />
<br />
<b>Tricep Kettlebell Raise</b><br />
<br />
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16<br />
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12<br />
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8<br />
---------<br />
<br />
<b>Full Supinated DB Curls</b><br />
<br />
Set 1 10lbs - 16 reps<br />
Set 2 15lbs - 11 reps<br />
Set 3 17.5lbs - 10<br />
<br />
<b>Burn outs<br />
<br />
Quick DB Curls</b><br />
20lbs - 50 reps<br />
<br />
<b>2 Handed Kettlebell Raise Behind Head</b><br />
32.5lbs - 30 reps<br />
<br />
5-10 Minute Stretch<br />
<br />
</span><span lang="EN">20 Minutes - 3 min 4mph 2 min 6mph<br />
20 Minutes - 2 min 4mph 3 min 6mph<br />
5 Minute Cool Down<br />
<br />
</span><span style="font-size: small;"><span lang="">Strong morning workout! Powered thru this feeling nice and strong. My arms felt huge!</span></span><br />
<span style="font-size: small;"></span><br /><br />YUM<br />1 scoop Infinite Whey<br />1/4c Oatmeal<br />1/2c Cherrios<br />1 cup Almond Milk<br />1 Apple<br />2.5g BCAA<br /><br />Lunch:<br />8oz Chicken Breast<br />1/4c Brown Rice<br />Salad<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/7F894A7D-5365-4461-9204-7120E80CE999-2343-000001B75438DD72.jpg" /><br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/F1A653BE-3582-48F1-8EE2-196F916B8D34-2343-000001B832972591.jpg" /><br /><br />Pre-Workout<br />Protein Cake w/ some Syrup on top<br />1c Blue Bunny Vanilla Sugar Free Ice Cream<br />2 Slice Homemade Pumpkin Bread<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/378B7839-27C9-4028-A619-231DEFC04C79-2343-000001C1AC6730CD.jpg" /><br /><br />Afternoon workout:<br />Abs:<br /><br />Ab Ripper X<br /><br />Followed by..<br /><br />Warrior Bow Crunch - 15 reps<br />Hanging Knee Raise - 20 reps<br />Repeat once<br /><br />Elbow to Knee Crunch - 15 reps<br />Knee Raise Hold to Kick - 15 reps<br />Repeat once<br /><br />Oblique Turns w/ 22.5lbs - 12 reps each side<br />Slow Knee Raise - 15 reps<br />Repeat once<br /><br />Plank 1 minute w/ 15 Plank Crunches<br />Inverted Hang Crunch - 8 Reps held for 3 secs each<br />Repeat once<br /><br />Oblique Crunch w/ 47.5lbs - 12 reps<br />Oblique Raise - 8 reps each side<br />Repeat once <br /><br />Russian Twist w/22.5lbs - 15 reps<br />Hanging Knee Raise - 20 Reps<br />Repeat once<br /><br />Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps<br /><br />50 Burpees<br /><br />40 Minutes 4mph<br /><br />Dinner:<br />Chicken Breast<br />Yam w/Turkey bacon chunks and a little cottage cheese<br />Broccoli with Turkey Bacon<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/54BA319A-AECA-4B26-AEDF-957F3CBBFF89-2343-000001CBC25E532F.jpg" /><br /><br />Dessert:<br />1 Pint of Ben & Jerry's Greek Yogurt....Mmm<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/857CEAA6-490B-47A8-99E2-642277D202D7-2343-000001D1AC68A0CD.jpg" /><br /><br />Pre-Bed:<br />3/4c Fat Free Cottage Cheese<br />1/4c Fat Free Greek Yogurt<br />1 Scoop Protein Powder<br /><br />Overall:<br />Calories: 3481<br />Fat: 94<br />Carbs: 362<br />Protein: 337Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-34476391544131124182012-09-15T18:02:00.002-07:002012-09-15T18:02:39.255-07:009/15/12 Chest/Back/Cardio<strong>Previous Week</strong> ~~ <b>Current week</b><br /><br />1 scoop Juggernaut HP<br /><br /><b>DB Bench:</b><br />Set 1 - 35lbs - 60 -Dropped to 20lbs - 25<br />Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25<br />Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25<br />Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20<br /><b>DB Row:</b><br />Set 1 - 35lbs - 45 reps ~~ 35lbs - 45<br />Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35<br />Set 3 - 70lbs - 22 ~~ 70lbs - 24<br />Set 4 - 70lbs - 18 ~~ 70lbs - 18<br /><br />----<br /><br /><b>DB Flyes- Flat</b><br />Set 1 - 20lbs - 35 ~~ 20lbs - 40<br />Set 2 - 40lbs - 20 - Dropped to 20lbs - 10<br />Set 3 - 45lbs - 12- Dropped to 20lbs - 10<br /><b>1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest</b><br />Set 1 - 8 reps<br />Set 2 - 8<br />Set 3 - 8<br /><br />----<br /><br /><b>Incline Bench</b><br />Set 1 - 40lbs - 40 -Dropped to 20lbs - 25<br />Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25<br />Set 3 - 60lbs - 10 -Dropped to 30lbs - 25 <br /><b>Hammer Close Grip Pull Ups w/10lbs vest</b><br />Set 1 - 12 reps<br />Set 2 - 12<br />Set 3 - 12<br /><br />----<br /><br /><b>Incline Flyes</b><br />Set 1 - 25lbs - 32 reps <br />Set 2 - 35lbs - 18 - Dropped to 20lbs - 10<br />Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10<br /><b>Reverse Grip Pull Ups w/ 10lbs vest</b><br />Set 1 - 12 reps<br />Set 2 - 12<br />Set 3 - 12<br /><br />----<br /><br /><b>Decline Press</b><br />Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25 <br />Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25 <br />Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25 <br /><b>Close Grip Pull Ups w/ 10lb vest</b><br />Set 1 - 12 reps<br />Set 2 - 12<br />Set 3 - 12<br /><br />----<br /><br /><b>Decline Flyes</b> <br />Set 1 - 25lbs - 30<br />Set 2 - 30lbs - 22 - Dropped to 20lbs - 12<br />Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12<br /><b>Pull Ups w/ 10lb vest</b> <br />Set 1 - 12 reps<br />Set 2 - 10<br />Set 3 - 10 reps - 6 rep assisted<br /><br />----<br /><br /><b>Incline Push Ups w/ 10lb vest</b><br />Set 1 - 18 reps<br />Set 2 - 15<br />Set 3 - 15<br /><b>Wide Hammer Grip Pull Up w/ 10lb vest</b><br />Set 1 - 8 reps - 2 reps assisted<br />Set 2 - 7 - 3 reps assisted<br />Set 3 - 6 - 3 reps assisted<br /><br /><b>Wide Grip Pull-Ups Assisted</b><br />6 Sets with 6 reps each<br /><br /><br />20 Minutes - 3 min 4mph 2 min 6mph<br />20 Minutes - 2 min 4mph 3 min 6mph<br />10 Minutes at 4.0mph<br /><br />Meal 1:<br />1/4c oats<br />1/2c cherrios<br />1c Almond Milk<br />1 scoop Infinite Protein<br />Apple<br /><br />Meal 2:<br />8oz Turkey Burgers<br />2 Egg Whites<br />1 Flatbread<br />Side Salad<br /><br />Meal 3: Birthday Party, Luckily I got to buy the Ice Cream!<br />1 Cup Blue Bunny Sugar Free Reduced Fat Ice Cream<br />2 Orea Cupcakes<br />Whipped Cream<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/5F0E2E3B-50D9-4221-A545-3E357CB33975-1715-0000011003EFDFB5.jpg" /><br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/F107ED62-86C6-40C3-BE92-74944F6D4DD4-1715-000001100E80FBE2.jpg" /><br /><br />Afternoon Workout:<br />30 Minute Walk at 4mph with 20lb vest<br />30 Minute Walk at 4mph no vest<br />60 Minutes Total<br /><br />Meal 4:<br />12oz Pork Loin Marinated in Mesquite BBQ<br />Zucchini Slices<br />Veggies<br />Saurerkraut<br />Wheat Wrap<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/87FA3FBC-CB19-4DF9-B25C-CE969F7CB7AB-1715-00000110E9A0ABE8.jpg" /><br /><br />Meal 5:<br />Pint of Ben & Jerry's Phish Food!<br /><img alt="" border="0" src="http://img.photobucket.com/albums/v353/Credz/4F5632E8-38C0-4274-AB47-EB402D15B915-1715-0000011579510AC3.jpg" /><br /><br />Meal 6:<br />1.5c Cottage Cheese<br />1/2c Greek Yogurt<br />1 Scoop Infinite Labs Chocolate<br /><br />Totals:<br />Cals: 3542<br />Fat: 132<br />Carbs: 387<br />Protein: 234Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-60569501680858039002012-09-15T15:01:00.001-07:002012-09-15T15:01:18.754-07:009/13/12 Shoulders/Arms/Cardio1 scoop Juggernaut HP<br />
<br />
Standing Shoulder Press - 40lbs - 16 reps<br />
In & Out Curls - 25lbs - 16 reps<br />
Bent Over Tricep Extensions - 20lbs - 16<br />
<br />
Standing Shoulder Press - 45lbs - 12 reps<br />
- Dropped to 20lbs for 8 reps<br />
In & Out Curls - 30lbs - 16 reps<br />
- Dropped to 20lbs for 8 reps<br />
Bent Over Tricep Extensions - 25lbs - 16 reps<br />
<br />
---<br />
<br />
Deep Swimmers Press - 30lbs - 16 reps<br />
Alt. Curls - 30lbs - 16 reps<br />
Dips w/ 40lbs - 30 Reps<br />
<br />
Deep Swimmers Press - 40lbs - 12 reps<br />
- Dropped to 20lbs for 8 reps<br />
Alt. Curls - 40lbs - 12 reps<br />
- Dropped to 20lbs for 8 reps<br />
Dips w/ 40lbs - 30 Reps<br />
<br />
---<br />
<br />
Upright Rows - 55lbs - 20 reps<br />
Static Curls - 30lbs (4 reps each arm twice)<br />
Lying Down Extensions - 30lbs - 10 reps<br />
<br />
Upright Rows - 65lbs - 20 reps<br />
- Dropped to 40lbs for 8 reps<br />
Static Curls - 35lbs (4 reps each arm twice)<br />
- Dropped to 20lbs for 4 reps each arm<br />
Lying Down Extensions - 35lbs - 10 reps<br />
<br />
---<br />
<br />
Seated 2 Angled Flyes - 20lbs - 16 reps<br />
Slow Bicep Curls - 30lbs - 10 reps<br />
Standing Tricep Extensions - 42.5lbs 35 reps<br />
<br />
Seated 2 Angled Flyes - 20lbs - 16 reps<br />
Slow Bicep Curls - 40lbs 6 reps<br />
-- Dropped to 20lbs for 8 reps<br />
Standing Tricep Extensions - 42.5lbs 32 reps<br />
<br />
---<br />
<br />
Front Raise to Side Raise - 20lbs - 16 reps<br />
Curl up & Hammer Down - 30lbs - 12 reps<br />
Lying Down 1 Arm Tricep Press - 30 reps<br />
<br />
Front Raise to Side Raise - 25lbs - 16 reps<br />
Curl up & Hammer Down - 35lbs - 8 reps<br />
- Dropped to 20lbs for 8 reps<br />
Lying Down 1 Arm Tricep Press - 30 reps<br />
<br />
50 Burpees<br />
<br />
20 Minutes HIIT<br />
<br />
Awesome workout. I really felt like I pushed myself. My arms felt like they were gonna pop! Great burn and great cardio to boot! :)<br />
<br />
------<br />
<br />
<b>Thursday PM:</b><br />
<br />
30 Minute JogCarl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-84511230026549305152012-09-12T16:19:00.002-07:002012-09-12T16:19:41.256-07:009-12-12 Legs/Cardio/Abs<span lang="">1 Scoop Juggernaut HP<br />
<br />
1 Scoop Carno-Cre<br />
<b>
</b><br />
<b>Wednesday AM:</b><br />
<br />
<b>DB Squats:</b><br />
<br />
Set 1: 22.5lbs - 20 reps<br />
Set 2: 60lbs - 25 reps<br />
Set 3: 90lbs - 25 reps<br />
Set 4: 90lbs - 20 reps<br />
Set 5: 20lb vest - 25 fast reps<br />
<br />
<b>Step Ups:</b><br />
<br />
Set 1: 30lbs - 15 reps<br />
Set 2: 60lbs - 15 reps<br />
Set 3: 90lbs - 8 reps<br />
Set 4: 90lbs - 8 reps<br />
Set 5: 20lb vest - 15 fast reps<br />
<br />
<b>Explosive Side to Side Lunge:</b><br />
<br />
Set 1: 30lbs - 12 reps<br />
Set 2: 40lbs - 12 reps<br />
Set 3: 40lbs - 12 reps<br />
Set 4: 40lbs - 12 reps<br />
Set 5: 20lb vest - 12 fast reps<br />
<br />
<b>Wide Stance Squats:</b><br />
<br />
Set 1: 30lbs - 25 reps<br />
Set 2: 60lbs - 25 reps<br />
Set 3: 90lbs - 20 reps<br />
Set 4: 90lbs - 20 reps<br />
Set 5: 20lb vest - 25 fast reps<br />
<br />
<b>Single Calf Raise:</b><br />
<br />
Set 1: 30lbs - 25 reps each leg<br />
Set 2: 40lbs - 25 reps each leg<br />
Set 3: 60lbs - 25 reps each leg<br />
Set 4: 60lbs - 25 reps each leg<br />
Set 5: 20lb vest - 25 fast reps each leg<br />
<br />
20 mins HIIT<br />
<br />
<b>Meal 1</b><br />
1/2c Oats<br />
1/2c Cherrios<br />
1c Unsweetened Almond Milk<br />
1 Scoop Infinite Labs 100% Whey<br />
1 Scoop BCAA<br />
<br />
<b>Meal 2</b><br />
4 Egg Whites<br />
.75oz Lean Turkey<br />
Apple<br />
<br />
<b>Meal 3</b><br />
1.5c Chicken Breast<br />
<br />
<b>Meal 4</b><br />
4 Egg Whites<br />
.75oz Lean Turkey<br />
2 Slices homemade Pumpkin Bread<br />
<br />
<b>Meal 5</b><br />
<div class="separator" style="clear: both; text-align: left;">
<a href="http://img.photobucket.com/albums/v353/Credz/2F4B0E9F-7AEC-4E7A-A542-AA763A0F48B8-35803-000042FCFD83FEA4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://img.photobucket.com/albums/v353/Credz/2F4B0E9F-7AEC-4E7A-A542-AA763A0F48B8-35803-000042FCFD83FEA4.jpg" width="240" /></a></div>
<br />
3.5 Slices of Ham<br />
1 Flat Bread<br />
Peppers<br />
Veggies<br />
Slice of Cheese<br />
<br />
-----<br />
<b></b><br />
<b>Wednesday Evening Workout:</b><br />
<br />
</span><b><span style="font-family: Times New Roman;"><span lang="EN">Ab Ripper X</span></span></b><span style="font-family: Times New Roman;"><br />
<br />
Followed by..<br />
<br />
Warrior Bow Crunch - 15 reps<br />
Hanging Knee Raise - 20 reps<br />
Repeat once<br />
<br />
Elbow to Knee Crunch - 15 reps<br />
Knee Raise Hold to Kick - 15 reps<br />
Repeat once<br />
<br />
Oblique Turns w/ 22.5lbs - 15 reps each side<br />
Slow Knee Raise - 15 reps<br />
Repeat once<br />
<br />
Plank 1 minute w/ 15 Plank Crunches<br />
Inverted Hang Cruch - 8 Reps held for 3 secs each<br />
Repeat once<br />
<br />
Oblique Crunch w/ 47.5lbs - 12 reps<br />
Oblique Raise - 8 reps each side<br />
Repeat once <br />
<br />
Russian Twist w/22.5lbs - 15 reps<br />
Hanging Bicycle - 15 reps<br />
Repeat once<br />
<br />
Decline Sit Ups - 15 reps<br />
Repeat once<br />
<br />
50 Burpees<br />
<br />
<b>Meal 6</b><br />
Pint Arctic Zero Ice Cream<br />
</span><br />
<span style="font-family: Times New Roman;">
<b></b></span><br />
<span style="font-family: Times New Roman;"><b>Meal 7</b><br />
1/2c Cottage Cheese<br />
1/4c Greek Yogurt<br />
1 Scoop Protein</span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-58027265327209105112012-09-11T17:19:00.000-07:002012-09-11T17:19:06.320-07:009-11-12 Chest/Back Cardio1 Scoop Juggernaut HP<br />
<br />
1 scoop carno-cre<br />
<br />
All Push-Ups and Pull-Ups were done with a 10lb weight vest for all circuits!<br />
<br />
Standard Push Ups - 50 reps<br />
Wide Pull Ups - 16 reps, 14 reps, 12 reps<br />
Military Push Ups - 20 reps<br />
Pull Ups- 14 reps, 3rd round 12 reps<br />
<br />
Wide Fly Push Ups - 20 Reps=<br />
Close grip pull ups - 12 reps<br />
Inclined Push Ups - 20 reps<br />
Double DB Rows - 16 reps 40lbs<br />
<br />
Diamond push ups - 20 reps<br />
1 arm DB rows - 60lbs 16 reps<br />
Downward dog push ups - 8 reps<br />
Bent over flyes - 20lbs 16 reps<br />
<br />
<br />
<br />
Did This Circuit 3 Times<br />
<br />
20 Minutes HIIT<br />
<br />
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.<br />
<br />
1c Almond Milk<br />
1 Scoop Infinite Labs 100% Whey<br />
1 Scoop BCAA<br />
<br />
9:30:<br />
4 Egg White<br />
1.5oz Ground Turkey<br />
<br />
Noon:<br />
1 1/2c Chicken Breast<br />
Light Ketchup<br />
<br />
2:30:<br />
4 Egg White<br />
1.5oz Ground Turkey<br />
<br />
5:00:<br />
.75c Chicken Breast<br />
Salad w/ Croutons, Sunflower Seeds, ect<br />
2 Egg Whites<br />
Fat Free Dressing<br />
<br />
Tuesday PM:<br />
<br />
2.5 Mile Jog<br />
<br />
Pre-Bed: Mmm<br />
1/2c Cottage Cheese<br />
1/4c Greek Yogurt<br />
1/4c Pumpkin<br />
2 tablespoon Peanutbutter<br />
1 Scoop ProteinCarl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-83824698618768679052012-09-11T01:17:00.001-07:002012-09-11T01:17:32.526-07:009-10-12 Legs/Cardio<span lang="">Morning Workout:<br />
<span style="font-size: small;"></span><br />
<span style="font-size: small;">Legs:<br />
</span><br /></span><span style="font-size: small;"></span><br />
<span style="font-size: small;">1 Scoop Juggernaut HP<br />
<br />
1 Scoop Carno-Cre<br />
<b></b><br />
<b>Glute Raise<br />
</b><br />
Set 1: 25 Reps w/ legs elevated<br />
<br />
Set 2: 25 Reps w/ legs elevated<br />
<br />
Set 3: 25 Reps w/ legs elevated<br />
<br />
Set 4: 25 Reps w/ legs elevated<br />
<b></b><br />
<b>Split Squat<br />
</b><br />
Set 1: 25lbs - 20 reps each leg<br />
<br />
Set 2: 40lbs - 18 reps each leg<br />
<br />
Set 3: 50lbs - 18 reps each leg<br />
<br />
Set 4: 70lbs - 18 reps each leg<br />
<b></b><br />
<b>Lunge <br />
</b><br />
Set 1: 25lbs - 20 reps each leg<br />
<br />
Set 2: 40lbs - 20 reps each leg<br />
<br />
Set 3: 50lbs - 21 reps each leg<br />
<br />
Set 4: 70lbs - 22 reps each leg<br />
<b></b><br />
<b>Standing Calf Raise<br />
</b><br />
Set 1: 40lbs - 30 reps<br />
<br />
Set 2: 60lbs - 30 reps<br />
<br />
Set 3: 70lbs - 30 reps<br />
<br />
Set 4: 100lbs - 30 reps<br />
<b></b><br />
<b>5 Minutes:</b><br />
Burpees w/ Jump forward - 78 total<br />
<br />
3 Minute Walk at 4mph<br />
2 Minute Jog at 6mph<br />
Repeated 4 times for 20 minutes<br />
<br />
<br />
<br />
<br />
------<br />
</span><b></b><br />
<b>Evening Workout:<br />
</b><span lang="EN"></span><br />
Kettlebell: 22.5lbs<br />
<br />
12 One-Arm Swings (alternate arms)<br />
One minute of jumping rope<br />
12 One-Arm Snatches (alternate arms)<br />
One minute of box jumps<br />
12 Two-Arm Swings<br />
One minute of jumping jacks<br />
12 One-Arm Clean and Jerk<br />
One minute of jogging<br />
12 One-Arm Swings (alternate arms)<br />
<span style="font-size: small;"><span lang=""><br />
</span></span><br />
<span style="font-size: small;">
<b></b></span><br />
<span style="font-size: small;"><b>2nd Set<br />
</b><br />
27.5lbs <br />
<b></b><br />
<b>3rd Set</b><br />
32.5lb Weight<br />
<br />
<b></b><br />
<b>5 Minutes of Bear Crawls</b></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-69760568906016798812012-09-09T17:14:00.001-07:002012-09-09T17:14:05.711-07:009-9-12 Shoulders/Arms/Abs/Cardio<span lang="">1 Scoop Juggernaut HP<br />
<br />
1 Scoop Carno-Cre<br />
<br />
<br />
<br />
<b>Shoulders/Arms<br />
<br />
Previous Week ~~ Current</b><br />
<br />
<b>Standing Shoulder Press<br />
<br />
</b>Set 1 20lbs - 60 ~~ 20lbs - 60<br />
Set 2 40lbs -30 dropped 20lbs - 15<br />
Set 3 40lbs- 25 dropped 20lbs - 20<br />
<br />
<b>Bicep Curls - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 18 ~~ 18 reps<br />
Set 2 30lbs - 10 dropped to 20lbs - 8<br />
Set 3 35lbs - 8 reps dropped to 20lbs - 8<br />
<br />
<b>One Arm Tricep Overhead</b><br />
<br />
Set 1 20lbs - 22 ~~ 20lbs - 22<br />
Set 2 25lbs - 15 dropped 15lbs - 16<br />
Set 3 30lbs - 12 dropped 17.5lbs - 16<br />
<br />
----<br />
<br />
<b>Side Raise<br />
<br />
</b>Set 1 15lbs - 32 ~~ 15lbs - 35<br />
Set 2 25lbs - 20 ~~ 25lbs - 20<br />
Set 3 30lbs - 14 dropped to 15lbs - 12<br />
<br />
<b>21's </b><br />
<br />
Set 1 25lbs - 21 ~~ 25lbs - 21<br />
Set 2 30lbs - 21 ~~ 30lbs - 21<br />
Set 3 35lbs - 21 w/ 20lbs - 8 reps<br />
<br />
<b>Front/Back Extensions</b><br />
<br />
Set 1 25lbs - 20 ~~ 25lbs - 20<br />
Set 2 25lbs - 16 ~~ 25lbs - 16<br />
Set 3 25lbs - 12 dropped to 15lbs - 16<br />
<br />
---<br />
<br />
<b>Front Raise</b><br />
<br />
Set 1 20lbs - 24 ~~ 20lbs - 25<br />
Set 2 20lbs - 22 ~~ 25lbs- 22<br />
Set 3 25lbs - 22 Dropped to 15lbs - 10<br />
<br />
<b>Alt. Curls - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 14 ~~ 20lbs - 14<br />
Set 2 30lbs - 9 ~~ 30lbs - 9<br />
Set 3 40lbs - 8 dropped to 20lbs - 6<br />
<br />
<b>Dips</b><br />
<br />
Set 1 40 reps ~~ Legs raised -40<br />
Set 2 Legs raised w/ 40lbs - 30<br />
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 10<br />
<br />
----<br />
<br />
<b>Rear Delt Fly</b><br />
<br />
Set 1 20lbs - 20 ~~ 20lbs - 20<br />
Set 2 30lbs - 12 ~~ 30lbs - 14<br />
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 10<br />
<br />
<b>Concentration Curl - 3 Sec Hold At Top</b><br />
<br />
Set 1 25lbs - 14 ~~ 25lbs - 15<br />
Set 2 35lbs- 7 ~~ 35lbs - 7<br />
Set 3 40lbs - 5 dropped 20lbs - 10 <br />
<br />
<b>Lying Down Tricep</b><br />
<br />
Set 1 20lbs - 30 ~~ 20lbs - 30<br />
Set 2 30lbs -10 ~~ 30lbs - 10<br />
Set 3 35lbs - 8 dropped 20lbs - 12 <br />
<br />
----<br />
<br />
<b>Arnold Press</b><br />
<br />
Set 1 25lbs - 25 ~~ 25lbs - 25 <br />
Set 2 30lbs - 20 ~~ 30lbs - 20<br />
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10<br />
<br />
<b>DB Preacher Curl - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 14 ~~ 20lbs - 15<br />
Set 2 25lbs - 10 ~~ 25lbs - 12<br />
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10<br />
<br />
<b>Declined Lying Down Tricep</b><br />
<br />
Set 1 20lbs - 16 ~~ 20lbs - 22<br />
Set 2 20lbs - 16 ~~ 30lbs - 10<br />
Set 3 20lbs - 16 ~~ 35lbs - 7 dropped to 20lbs - 10<br />
<br />
----<br />
<br />
<b>Inlcline Hammer Curls - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 10 ~~ 20lbs - 10<br />
Set 2 25lbs - 7 ~~ 25lbs - 7<br />
Set 3 30lbs - 5 dropped to 20lbs - 7<br />
<br />
<b>Shoulder Rolls</b><br />
<br />
Set 1 20lbs - 14<br />
Set 2 25lbs - 14<br />
Set 3 30lbs - 20 <br />
<br />
---<br />
<br />
<b>Inlcline Curls - 3 Sec Hold At Top</b><br />
<br />
Set 1 20lbs - 7 ~~ 20lbs - 7<br />
Set 2 20lbs - 6 ~~ 25lbs - 6<br />
Set 3 30lbs - 4 dropped to 15lbs - 8<br />
<br />
<b>Tricep Kettlebell Raise</b><br />
<br />
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16<br />
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12<br />
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8<br />
---------<br />
<b>Burn outs<br />
<br />
Quick DB Curls</b><br />
20lbs - 50 reps<br />
<br />
<b>2 Handed Kettlebell Raise Behind Head</b><br />
32.5lbs - 30 reps<br />
<br />
5-10 Minute Stretch<br />
<br />
</span><span lang="EN">20 Minutes - 3 min 4mph 2 min 6mph<br />
20 Minutes - 2 min 4mph 3 min 6mph<br />
5 Minute Cool Down<br />
<br />
</span><span style="font-size: small;"><span lang="">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.<br />
<br />
<b>YUM</b><br />
1 scoop Infinite Whey</span></span><br />
<span style="font-size: small;">
</span><br />
<span style="font-size: small;">1/2c Oatmeal<br />
<br />
1/2c Cherrios<br />
<br />
1 cup Almond Milk<br />
1 Apple<br />
<br />
2.5g BCAA<br />
<br />
<b>Lunch:</b><br />
8oz Ground Turkey<br />
Flatbread Wrap<br />
Veggies<br />
<br />
<br />
<b>Pre-Workout</b><br />
Protein Cake w/ some Syrup on top. So good! No pic this time sorry!<br />
<br />
<b></b><br />
<b>Afternoon workout:<br />
Abs:<br />
<br />
</b><br /></span><span lang="EN">Ab Ripper X<br />
<br />
Followed by..<br />
<br />
Warrior Bow Crunch - 15 reps<br />
Hanging Knee Raise - 20 reps<br />
Repeat once<br />
<br />
Elbow to Knee Crunch - 15 reps<br />
Knee Raise Hold to Kick - 15 reps<br />
Repeat once<br />
<br />
Oblique Turns w/ 22.5lbs - 12 reps each side<br />
Slow Knee Raise - 15 reps<br />
Repeat once<br />
<br />
Plank 1 minute w/ 15 Plank Crunches<br />
Inverted Hang Crunch - 8 Reps held for 3 secs each<br />
Repeat once<br />
<br />
Oblique Crunch w/ 47.5lbs - 12 reps<br />
Oblique Raise - 8 reps each side<br />
Repeat once <br />
<br />
Russian Twist w/22.5lbs - 15 reps<br />
Hanging Knee Raise - 20 Reps<br />
Repeat once<br />
</span><span style="font-size: small;"><span lang=""><br />
Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps<br />
<br />
50 Burpees<br />
<br />
40 Minutes 4mph<br />
<br />
<b>Dinner:<br />
</b>8oz Ground Chicken Meatloaf with Fried Peppers, Onion and Tomato on top<br />
1/4c Rice w/ Fried Peppers and Onion<br />
Seasoned Zucchini Slices<br /><br />
<br />
<b>Dessert:</b><br />
1 Pint of Ben & Jerry's Greek Yogurt....Mmm<br />
<br />
<br />
<b>Pre-Bed:</b><br />
3/4c Fat Free Cottage Cheese<br />
1/2c Fat Free Greek Yogurt<br />
1 FiberOne Brownie<br />
1 Scoop Protein Powder<br />
5 Gummie Worms :)<br />
<br />
Overall:<br />
Calories: 3031<br />
Fat: 78<br />
Carbs: 342<br />
Protein: 258</span></span><br />
<span style="font-size: small;"></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-62358882404363033692012-09-08T13:11:00.002-07:002012-09-08T13:11:14.393-07:009/8/12 Chest/Back & Cardio<span lang="">[b]Previous Week[/b] ~~ [b]Current week[/b]<br />
<br />
DROPSET WEEKEND<br />
<br />
[b]DB Bench:[/b]<br />
</span><span style="font-size: small;"></span><br />
<span style="font-size: small;">Set 1 - 35lbs - 60 -Dropped to 20lbs - 25<br />
<br />
Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25<br />
<br />
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25<br />
<br />
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20<br />
<b></b><br />
<b>[b]DB Row:[/b]<br />
</b><br />
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45<br />
<br />
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35<br />
<br />
Set 3 - 70lbs - 22 ~~ 70lbs - 24<br />
<br />
Set 4 - 70lbs - 18 ~~ 70lbs - 18<br />
<br />
----<br />
<b></b><br />
<b>[b]DB Flyes- Flat[/b]<br />
</b><br />
Set 1 - 20lbs - 35 ~~ 20lbs - 40<br />
<br />
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10<br />
<br />
Set 3 - 45lbs - 12- Dropped to 20lbs - 10<br />
<b></b><br />
<b>[b]1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest[/b]<br />
</b><br />
Set 1 - 8 reps<br />
<br />
Set 2 - 8<br />
<br />
Set 3 - 8<br />
<br />
----<br />
<b></b><br />
<b>[b]Incline Bench[/b]<br />
</b><br />
Set 1 - 40lbs - 40 -Dropped to 20lbs - 25<br />
<br />
Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25<br />
<br />
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25 <br />
<b></b><br />
<b>[b]Hammer Close Grip Pull Ups w/10lbs vest[/b]<br />
</b><br />
Set 1 - 12 reps<br />
<br />
Set 2 - 12<br />
<br />
Set 3 - 12<br />
<br />
----<br />
<b></b><br />
<b>[b]Incline Flyes[/b]<br />
</b><br />
Set 1 - 25lbs - 32 reps <br />
<br />
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10<br />
<br />
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10<br />
<br />
[b]Reverse Grip Pull Ups w/ 10lbs vest[/b]<br />
<br />
Set 1 - 12 reps<br />
<br />
Set 2 - 12<br />
<br />
Set 3 - 12<br />
<br />
----<br />
<b></b><br />
<b>[b]Decline Press[/b]<br />
</b><br />
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25 <br />
<br />
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25 <br />
<br />
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25 <br />
<br />
[b]Close Grip Pull Ups w/ 10lb vest[/b]<br />
<br />
Set 1 - 12 reps<br />
<br />
Set 2 - 12<br />
<br />
Set 3 - 12<br />
<br />
----<br />
<b></b><br />
<b>[b]Decline Flyes[/b] <br />
</b><br />
Set 1 - 25lbs - 30<br />
<br />
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12<br />
<br />
Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12<br />
<b></b><br />
<b>[b]Pull Ups w/ 10lb vest[/b] <br />
</b><br />
Set 1 - 12 reps<br />
<br />
Set 2 - 11<br />
<br />
Set 3 - 10<br />
<br />
----<br />
<b></b><br />
<b>[b]Incline Push Ups w/ 10lb vest[/b]<br />
</b><br />
Set 1 - 18 reps<br />
<br />
Set 2 - 15<br />
<br />
Set 3 - 15<br />
<b></b><br />
<b>[b]Wide Hammer Grip Pull Up w/ 10lb vest[/b]<br />
</b><br />
Set 1 - 8 reps<br />
<br />
Set 2 - 7<br />
<br />
Set 3 - 6<br />
<br />
<br />
20 Minutes - 3 min 4mph 2 min 6mph<br />
20 Minutes - 2 min 4mph 3 min 6mph<br />
5 Minute Cool Down<br />
<br />
<b></b><br />
<b>Afternoon Workout:</b><br />
30 Minute Walk at 4mph with 20lb vest<br />
30 Minute Walk at 4mph no vest<br />
60 Minutes Total</span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-42720808124791659332012-09-06T16:07:00.001-07:002012-09-06T16:07:22.002-07:009/6/12 Shoulders/Arms/Cardio1 scoop Juggernaut HP<br />
<br />
1 scoop Carno-Cre<br />
<br />
Standing Shoulder Press - 40lbs - 16 reps<br />
In & Out Curls - 25lbs - 16 reps<br />
Bent Over Tricep Extensions - 20lbs - 16<br />
<br />
Standing Shoulder Press - 45lbs - 12 reps<br />
- Dropped to 20lbs for 8 reps<br />
In & Out Curls - 30lbs - 16 reps<br />
- Dropped to 20lbs for 8 reps<br />
Bent Over Tricep Extensions - 25lbs - 16 reps<br />
<br />
---<br />
<br />
Deep Swimmers Press - 30lbs - 16 reps<br />
Alt. Curls - 30lbs - 16 reps<br />
Dips w/ 40lbs - 30 Reps<br />
<br />
Deep Swimmers Press - 40lbs - 12 reps<br />
- Dropped to 20lbs for 8 reps<br />
Alt. Curls - 40lbs - 12 reps<br />
- Dropped to 20lbs for 8 reps<br />
Dips w/ 40lbs - 30 Reps<br />
<br />
---<br />
<br />
Upright Rows - 55lbs - 20 reps<br />
Static Curls - 30lbs (4 reps each arm twice)<br />
Lying Down Extensions - 30lbs - 10 reps<br />
<br />
Upright Rows - 65lbs - 20 reps<br />
- Dropped to 40lbs for 8 reps<br />
Static Curls - 35lbs (4 reps each arm twice)<br />
- Dropped to 20lbs for 4 reps each arm<br />
Lying Down Extensions - 35lbs - 10 reps<br />
<br />
---<br />
<br />
Seated 2 Angled Flyes - 20lbs - 16 reps<br />
Slow Bicep Curls - 30lbs - 10 reps<br />
Standing Tricep Extensions - 42.5lbs 35 reps<br />
<br />
Seated 2 Angled Flyes - 20lbs - 16 reps<br />
Slow Bicep Curls - 40lbs 6 reps<br />
-- Dropped to 20lbs for 8 reps<br />
Standing Tricep Extensions - 42.5lbs 32 reps<br />
<br />
---<br />
<br />
Front Raise to Side Raise - 20lbs - 16 reps<br />
Curl up & Hammer Down - 30lbs - 12 reps<br />
Lying Down 1 Arm Tricep Press - 30 reps<br />
<br />
Front Raise to Side Raise - 25lbs - 16 reps<br />
Curl up & Hammer Down - 35lbs - 8 reps<br />
- Dropped to 20lbs for 8 reps<br />
Lying Down 1 Arm Tricep Press - 30 reps<br />
<br />
50 Burpees<br />
<br />
20 Minutes HIIT<br />
<br />
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!<br />
<br />
------<br />
<br />
<b>Thursday PM:</b><br />
<br />
<br />
20 Burpees<br />
20 Bench Jumps<br />
20 Jump Forwards<br />
20 Jumping Jacks<br />
20 Kettlebell Swings<br />
<br />
<br />
Repeat 5 Times for 500 Reps total.<br />
<br />
2 Minute Jog<br />
2 Minute Kettlebell Swing<br />
Repeat once<br />
<br />
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! Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-69250852669336751062012-09-05T17:14:00.004-07:002012-09-05T17:14:23.612-07:009/5/12 Legs/Cardio and Abs!!!<span lang="">1 Scoop Juggernaut HP<br />
<br />
1 Scoop Carno-Cre<br />
<b>
</b><br />
<b>Wednesday AM:</b><br />
<br />
<b>DB Squats:</b><br />
<br />
Set 1: 22.5lbs - 20 reps<br />
Set 2: 60lbs - 25 reps<br />
Set 3: 90lbs - 25 reps<br />
Set 4: 90lbs - 20 reps<br />
Set 5: Bodyweight - 25 fast reps<br />
<br />
<b>Step Ups:</b><br />
<br />
Set 1: 30lbs - 15 reps<br />
Set 2: 60lbs - 15 reps<br />
Set 3: 90lbs - 8 reps<br />
Set 4: 90lbs - 8 reps<br />
Set 5: Bodyweight - 15 fast reps<br />
<br />
<b>Explosive Side to Side Lunge:</b><br />
<br />
Set 1: 30lbs - 12 reps<br />
Set 2: 30lbs - 12 reps<br />
Set 3: 30lbs - 12 reps<br />
Set 4: 30lbs - 12 reps<br />
Set 5: Bodyweight - 12 fast reps<br />
<br />
<b>Wide Stance Squats:</b><br />
<br />
Set 1: 30lbs - 25 reps<br />
Set 2: 60lbs - 25 reps<br />
Set 3: 90lbs - 20 reps<br />
Set 4: 90lbs - 20 reps<br />
Set 5: Bodyweight - 25 fast reps<br />
<br />
<b>Single Calf Raise:</b><br />
<br />
Set 1: 30lbs - 25 reps each leg<br />
Set 2: 40lbs - 25 reps each leg<br />
Set 3: 60lbs - 25 reps each leg<br />
Set 4: 60lbs - 25 reps each leg<br />
Set 5: Bodyweight - 25 fast reps each leg<br />
<br />
20 mins HIIT<br />
<br />
<br />
-----<br />
<b></b><br />
<b>Wednesday Evening Workout:</b><br />
<br />
</span><b><span style="font-family: Times New Roman;"><span lang="EN">Ab Ripper X</span></span></b><span style="font-family: Times New Roman;"><br />
<br />
Followed by..<br />
<br />
Warrior Bow Crunch - 15 reps<br />
Hanging Knee Raise - 20 reps<br />
Repeat once<br />
<br />
Elbow to Knee Crunch - 15 reps<br />
Knee Raise Hold to Kick - 15 reps<br />
Repeat once<br />
<br />
Oblique Turns w/ 22.5lbs - 15 reps each side<br />
Slow Knee Raise - 15 reps<br />
Repeat once<br />
<br />
Plank 1 minute w/ 15 Plank Crunches<br />
Inverted Hang Cruch - 8 Reps held for 3 secs each<br />
Repeat once<br />
<br />
Oblique Crunch w/ 47.5lbs - 12 reps<br />
Oblique Raise - 8 reps each side<br />
Repeat once <br />
<br />
Russian Twist w/22.5lbs - 15 reps<br />
Hanging Bicycle - 15 reps<br />
Repeat once<br />
<br />
Decline Sit Ups - 15 reps<br />
Repeat once<br />
<br />
50 Burpees</span><br />
<span style="font-family: Times New Roman;"></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-64970706587391057522012-09-05T01:27:00.001-07:002012-09-05T01:27:53.305-07:009/4/12 Chest/Back and Cardiooo1 Scoop Juggernaut HP<br />
<br />
1 scoop carno-cre<br />
<br />
All Push-Ups and Pull-Ups were done with a 10lb weight vest for all circuits!<br />
<br />
Standard Push Ups - Round 1: 50 reps, Round 2: 27, Round 3: 25<br />
Wide Pull Ups - 12 reps<br />
Military Push Ups - 20 reps<br />
Pull Ups - 12 reps<br />
<br />
Wide Fly Push Ups - 20 Reps <br />
Close grip pull ups - 12 reps<br />
Inclined Push Ups - 20 reps<br />
Double DB Rows - 16 reps 40lbs<br />
<br />
Diamond push ups - 20 reps<br />
1 arm DB rows - 60lbs 16 reps<br />
Downward dog push ups - 8 reps<br />
Bent over flyes - 20lbs 16 reps<br />
<br />
<br />
<br />
Did This Circuit 3 Times<br />
<br />
20 Minutes HIIT<br />
<br />
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. :)<br />
<br />
1c Almond Milk<br />
1 Scoop Infinite Labs 100% Whey<br />
1 Scoop BCAA<br />
<br />
9:30:<br />
4 Egg White<br />
1.5oz Ground Turkey<br />
<br />
Noon:<br />
1 1/2c Chicken Breast<br />
Light Ketchup<br />
<br />
2:30:<br />
4 Egg White<br />
1.5oz Ground Turkey<br />
<br />
5:00:<br />
Chicken Thigh, 3 Wings<br />Lots of Grilled Veggies<br />
<br />
Tuesday PM:<br />
<br />
30 Minutes HIIT<br />
<br />
Legs were sore! But Iced them a bit for tomorrows leg day!<br />
Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-54734118743218624352012-09-03T16:42:00.004-07:002012-09-03T16:42:31.489-07:009/3/12 Legs/Kettlebell and Cardio<span lang=""><strong><em>Happy Labor Day!</em></strong><br />
<strong></strong><br />
<strong></strong><br />
<strong>Morning Workout:</strong><br />
<strong>
</strong><span style="font-size: small;"></span><br />
<span style="font-size: small;"><strong>Legs:</strong><br />
</span><br /></span><span style="font-size: small;"></span><br />
<span style="font-size: small;">1 Scoop Juggernaut HP<br />
<br />
1 Scoop Carno-Cre<br />
<b></b><br />
<b>Glute Raise<br />
</b><br />
Set 1: 25 Reps w/ legs elevated<br />
<br />
Set 2: 25 Reps w/ legs elevated<br />
<br />
Set 3: 25 Reps w/ legs elevated<br />
<br />
Set 4: 25 Reps w/ legs elevated<br />
<b></b><br />
<b>Split Squat<br />
</b><br />
Set 1: 25lbs - 15 reps each leg<br />
<br />
Set 2: 40lbs - 15 reps each leg<br />
<br />
Set 3: 50lbs - 15 reps each leg<br />
<br />
Set 4: 70lbs - 15 reps each leg<br />
<b></b><br />
<b>Lunge <br />
</b><br />
Set 1: 25lbs - 20 reps each leg<br />
<br />
Set 2: 40lbs - 20 reps each leg<br />
<br />
Set 3: 50lbs - 20 reps each leg<br />
<br />
Set 4: 70lbs - 20 reps each leg<br />
<b></b><br />
<b>Standing Calf Raise<br />
</b><br />
Set 1: 40lbs - 30 reps<br />
<br />
Set 2: 60lbs - 30 reps<br />
<br />
Set 3: 70lbs - 30 reps<br />
<br />
Set 4: 100lbs - 30 reps<br />
<b></b><br />
<b>5 Minutes:</b><br />
Burpees w/ Jump forward - 78 total<br />
<br />
3 Minute Walk at 4mph<br />
2 Minute Jog at 6mph<br />
Repeated 6 times for 30 minutes<br />
<br />
<br />
<br />
<br />
------<br />
</span><b></b><br />
<b>Evening Workout:<br />
</b><span lang="EN"></span><br />
Kettlebell: 22.5lbs<br />
<br />
12 One-Arm Swings (alternate arms)<br />
One minute of jumping rope<br />
12 One-Arm Snatches (alternate arms)<br />
One minute of box jumps<br />
12 Two-Arm Swings<br />
One minute of jumping jacks<br />
12 One-Arm Clean and Jerk<br />
One minute of jogging<br />
12 One-Arm Swings (alternate arms)<br />
<span style="font-size: small;"><span lang=""></span></span><br />
<span style="font-size: small;">
<b></b></span><br />
<span style="font-size: small;"><b>2nd Set</b><br />
27.5lbs <br />
<b></b><br />
<b>3rd Set</b><br />
32.5lb Weight<br />
<br />
<b></b><br />
<b>5 Minutes of Bear Crawls</b></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-8038746112675453142012-09-02T15:27:00.004-07:002012-09-02T15:27:30.106-07:009/2/12 Shoulders/Arms/Abs and Lots of Cardio<span lang="">1 Scoop Juggernaut HP<br />
<br />
1 Scoop Carno-Cre<br />
<br />
<br />
<br />
<b></b><br />
<b>Shoulders/Arms<br />
<br />
Previous Week ~~ Current<br />
</b>
<b></b><br />
<b>Standing Shoulder Press:<br />
</b><br />
Set 1 20lbs - 60 ~~ 20lbs - 60<br />
<br />
Set 2 40lbs -30 dropped 20lbs - 15<br />
<br />
Set 3 40lbs- 25 dropped 20lbs - 20<br />
<b></b><br />
<b>Bicep Curls - 3 Sec Hold At Top<br />
</b><br />
Set 1 20lbs - 17 ~~ 18 reps<br />
<br />
Set 2 30lbs - 9 ~~ 10 reps<br />
<br />
Set 3 30lbs - 9 reps dropped to 20lbs - 8<br />
<b></b><br />
<b>One Arm Tricep Overhead<br />
</b><br />
Set 1 20lbs - 20 ~~ 20lbs - 22<br />
<br />
Set 2 25lbs - 12 ~~ 25lbs - 14<br />
<br />
Set 3 30lbs - 12 dropped 15lbs - 16<br />
<br />
----<br />
<b></b><br />
<b>Side Raise<br />
</b><br />
Set 1 15lbs - 32 ~~ 15lbs - 32<br />
<br />
Set 2 25lbs - 20 ~~ 25lbs - 20<br />
<br />
Set 3 30lbs - 14 dropped to 15lbs - 12<br />
<b></b><br />
<b>21's <br />
</b><br />
Set 1 25lbs - 21 ~~ 25lbs - 21<br />
<br />
Set 2 30lbs - 21 ~~ 30lbs - 21<br />
<br />
Set 3 35lbs - 21 w/ 20lbs - 6 reps<br />
<b></b><br />
<b>Front/Back Extensions<br />
</b><br />
Set 1 25lbs - 20 ~~ 25lbs - 20<br />
<br />
Set 2 25lbs - 16 ~~ 25lbs - 16<br />
<br />
Set 3 25lbs - 12 dropped to 15lbs - 16<br />
<br />
---<br />
<b></b><br />
<b>Front Raise<br />
</b><br />
Set 1 20lbs - 24 ~~ 20lbs - 25<br />
<br />
Set 2 20lbs - 22 ~~ 25lbs- 22<br />
<br />
Set 3 25lbs - 25 ~~ 25lbs - 22 Dropped to 15lbs - 10<br />
<b></b><br />
<b>Alt. Curls - 3 Sec Hold At Top<br />
</b><br />
Set 1 20lbs - 12 ~~ 20lbs - 14 <br />
<br />
Set 2 30lbs - 8 ~~ 30lbs - 9 <br />
<br />
Set 3 35lbs - ~~ 40lbs - 8 dropped to 20lbs - 6<br />
<b></b><br />
<b>Dips<br />
</b><br />
Set 1 40 reps ~~ Legs raised -40<br />
<br />
Set 2 LR -30 reps ~~ Legs raised w/ 40lbs - 30<br />
<br />
Set 3 LR- 32 reps ~~ Legs raised w/ 40lbs- 30 - bodyweight - 10<br />
<br />
----<br />
<b></b><br />
<b>Rear Delt Fly<br />
</b><br />
Set 1 20lbs - 20 ~~ 20lbs - 20<br />
<br />
Set 2 30lbs - 12 ~~ 30lbs - 14<br />
<br />
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 10<br />
<b></b><br />
<b>Concentration Curl - 3 Sec Hold At Top<br />
</b><br />
Set 1 25lbs - 14 ~~ 25lbs - 15<br />
<br />
Set 2 35lbs- 7 ~~ 35lbs - 7 <br />
<br />
Set 3 35lbs - 6 dropped 20lbs - 10 <br />
<b></b><br />
<b>Lying Down Tricep<br />
</b><br />
Set 1 20lbs - 30 ~~ 20lbs - 30<br />
<br />
Set 2 30lbs -10 ~~ 30lbs - 10 <br />
<br />
Set 3 30lbs - 10 dropped 20lbs - 10 <br />
<br />
----<br />
<b></b><br />
<b>Arnold Press<br />
</b><br />
Set 1 25lbs - 25 ~~ 25lbs - 25 <br />
<br />
Set 2 30lbs - 20 ~~ 30lbs - 20<br />
<br />
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10<br />
<b></b><br />
<b>DB Preacher Curl - 3 Sec Hold At Top<br />
</b><br />
Set 1 20lbs - 14 ~~ 20lbs - 14 <br />
<br />
Set 2 25lbs - 10 ~~ 25lbs - 12<br />
<br />
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10<br />
<b></b><br />
<b>Declined Lying Down Tricep<br />
</b><br />
Set 1 20lbs - 16 ~~ 20lbs - 20<br />
<br />
Set 2 20lbs - 16 ~~ 30lbs - 10<br />
<br />
Set 3 20lbs - 16 ~~ 35lbs - 6 dropped to 20lbs - 10<br />
<br />
----<br />
<b></b><br />
<b>Inlcline Hammer Curls - 3 Sec Hold At Top<br />
</b><br />
Set 1 20lbs - 10 ~~ 20lbs - 10<br />
<br />
Set 2 25lbs - 6 ~~ 25lbs - 7<br />
<br />
Set 3 30lbs - 4 ~~ 30lbs - 5 dropped to 15lbs - 7<br />
<b></b><br />
<b>Shoulder Rolls<br />
</b><br />
Set 1 20lbs - 14<br />
<br />
Set 2 25lbs - 14<br />
<br />
Set 3 30lbs - 20 <br />
<br />
---<br />
<b></b><br />
<b>Inlcline Curls - 3 Sec Hold At Top<br />
</b><br />
Set 1 20lbs - 6 ~~ 20lbs - 7<br />
<br />
Set 2 20lbs - 7 ~~ 25lbs - 6<br />
<br />
Set 3 20lbs - ~~ 30lbs - 4 dropped to 15lbs - 8<br />
<b></b><br />
<b>Tricep Kettlebell Raise<br />
</b><br />
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16<br />
<br />
Set 2 27.5lbs- 14 ~~ 27.5LBS - 12<br />
<br />
Set 3 30lbs- 14 ~~ 32.5LBS - 10 dropped to 22.5lbs - 8<br />
<br />
---------<br />
<b></b><br />
<b>Burn outs<br />
<br />
Quick DB Curls<br />
</b><br />
20lbs - 50 reps<br />
<b></b><br />
<b>2 Handed Kettlebell Raise Behind Head<br />
</b><br />
32.5lbs - 30 reps<br />
<br />
5-10 Minute Stretch<br />
<br />
</span><span lang="EN">20 Minutes - 3 min 4mph 2 min 6mph<br />
20 Minutes - 2 min 4mph 3 min 6mph<br />
5 Minute Cool Down<br />
<br />
</span><span style="font-size: small;"><span lang="">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!<br />
</span></span><br />
<span style="font-size: small;">
</span><br />
<span style="font-size: small;">1 scoop Infinite Whey<br />
<br />
1/2c Oatmeal<br />
<br />
1/2c Cherrios<br />
<br />
1 cup Almond Milk<br />
1 Apple<br />
<br />
2.5g BCAA<br />
<br />
<b>Lunch:</b><br />
1/4C Brown Rice<br />
1 Multi-Grain Wrap <br />
8 oz Ground Chicken<br />
Green Peppers<br />
<br />
<b>Pre-Workout</b><br />
Protein Cake<br />
<br />
<b></b><br />
<b>Afternoon workout:<br />
<br />
Abs:</b><br /></span><span lang="EN"></span><br />
Ab Ripper X<br />
<br />
Followed by..<br />
<br />
Warrior Bow Crunch - 15 reps<br />
Hanging Knee Raise - 20 reps<br />
Repeat once<br />
<br />
Elbow to Knee Crunch - 15 reps<br />
Knee Raise Hold to Kick - 15 reps<br />
Repeat once<br />
<br />
Oblique Turns w/ 22.5lbs - 12 reps each side<br />
Slow Knee Raise - 15 reps<br />
Repeat once<br />
<br />
Plank 1 minute w/ 15 Plank Crunches<br />
Inverted Hang Crunch - 8 Reps held for 3 secs each<br />
Repeat once<br />
<br />
Oblique Crunch w/ 47.5lbs - 12 reps<br />
Oblique Raise - 8 reps each side<br />
Repeat once <br />
<br />
Russian Twist w/22.5lbs - 15 reps<br />
Up and Overs - 8<br />
Repeat once<br />
<br />
<span style="font-size: small;"><span lang=""><br />
Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps<br />
<br />
50 Burpees<br />
<br />
40 Minutes 4mph<br />
<br />
<b>Dinner:<br />
</b>8oz Ground Turkey<br />
1 Multi-Grain Wrap<br />
Zucchini Slices<br />
Broccoli and Carrots<br />
1 Slice of Skim Cheese<br />
<br />
<b>Dessert:</b><br />
1 Pint of Ben & Jerry's Red Velvet Cake<br />
<br />
<b>Pre-Bed:</b><br />
1/2c Fat Free Cottage Cheese<br />
1/2c Fat Free Greek Yogurt<br />
1/4c Cherrios<br />
1 FiberOne Brownie<br />
1 Scoop Protein Powder<br />
<br />
Overall:<br />
Calories: 3373<br />
Fat: 119<br />
Carbs: 331<br />
Protein: 267<br />
<br />
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!</span><br /></span><br />
<span style="font-size: small;"></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-58054736463921401742012-08-30T15:56:00.001-07:002012-08-30T15:56:20.702-07:008/30/12 Shoulders/Arms/Cardio1 scoop Juggernaut HP<br />
<br />
1 scoop Carno-Cre<br />
<br />
Standing Shoulder Press - 40lbs - 16 reps<br />
In & Out Curls - 25lbs - 16 reps<br />
Bent Over Tricep Extensions - 20lbs - 16<br />
<br />
Standing Shoulder Press - 45lbs - 12 reps<br />
- Dropped to 20lbs for 8 reps<br />
In & Out Curls - 30lbs - 16 reps<br />
- Dropped to 20lbs for 8 reps<br />
Bent Over Tricep Extensions - 25lbs - 16 reps<br />
<br />
---<br />
<br />
Deep Swimmers Press - 30lbs - 16 reps<br />
Alt. Curls - 30lbs - 16 reps<br />
Dips w/ 40lbs - 30 Reps<br />
<br />
Deep Swimmers Press - 40lbs - 12 reps<br />
- Dropped to 20lbs for 8 reps<br />
Alt. Curls - 40lbs - 12 reps<br />
- Dropped to 20lbs for 8 reps<br />
Dips w/ 40lbs - 30 Reps<br />
<br />
---<br />
<br />
Upright Rows - 55lbs - 20 reps<br />
Static Curls - 30lbs (4 reps each arm twice)<br />
Lying Down Extensions - 30lbs - 10 reps<br />
<br />
Upright Rows - 65lbs - 20 reps<br />
- Dropped to 40lbs for 8 reps<br />
Static Curls - 35lbs (4 reps each arm twice)<br />
- Dropped to 20lbs for 4 reps each arm<br />
Lying Down Extensions - 35lbs - 10 reps<br />
<br />
---<br />
<br />
Seated 2 Angled Flyes - 20lbs - 16 reps<br />
Slow Bicep Curls - 30lbs - 10 reps<br />
Standing Tricep Extensions - 42.5lbs 32 reps<br />
<br />
Seated 2 Angled Flyes - 20lbs - 16 reps<br />
Slow Bicep Curls - 40lbs 6 reps<br />
-- Dropped to 20lbs for 8 reps<br />
Standing Tricep Extensions - 42.5lbs 32 reps<br />
<br />
---<br />
<br />
Front Raise to Side Raise - 20lbs - 16 reps<br />
Curl up & Hammer Down - 30lbs - 12 reps<br />
Lying Down 1 Arm Tricep Press - 30 reps<br />
<br />
Front Raise to Side Raise - 25lbs - 16 reps<br />
Curl up & Hammer Down - 35lbs - 8 reps<br />
- Dropped to 20lbs for 8 reps<br />
Lying Down 1 Arm Tricep Press - 30 reps<br />
<br />
50 Burpees<br />
<br />
20 Minutes walking 4mph<br />
<br />
Great morning workout again! Threw in a few drop sets as you can see. Really got the burn going! Elbow is doing better still a little tense. Only walking today after my workout. Trying to go easier on my legs since the Zombie Race Run For Your Lives is Saturday! Yeah! Should be fun! Last Thursday I weighed 164.4 this Thursday after my carb day 164.0. Very nice. Though after this weekend my body will need time to adjust I'm sure since its a cookout weekend and traveling so that means some fast food which is ok. <br />
<br />
------<br />
<br />
<b>Thursday PM:</b><br />
<br />
30 Minute Jog<br />
5 Minutes at 4mph<br />
<br />
Great final jog before my Zombie Race Saturday. Tomorrow morning (Friday) Im just doing a night 4mph walk as my morning routine, no plyo. I won't have a update until Saturday sometime since Friday Im taking a half day at work to go to Pittsburgh and spend the night there. Wish me luck!Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-68067461156816329162012-08-29T17:08:00.000-07:002012-08-29T17:08:16.409-07:008/29/12 Legs/Cardio/Abs<span lang="">1 Scoop Juggernaut HP<br />
<br />
1 Scoop Carno-Cre<br />
<b>
</b><br />
<b>Wednesday AM:</b><br />
<br />
<b>DB Squats:</b><br />
<br />
Set 1: 22.5lbs - 20 reps<br />
Set 2: 60lbs - 25 reps<br />
Set 3: 90lbs - 25 reps<br />
Set 4: 90lbs - 20 reps<br />
Set 5: Bodyweight - 25 fast reps<br />
<br />
<b>Step Ups:</b><br />
<br />
Set 1: 30lbs - 15 reps<br />
Set 2: 60lbs - 15 reps<br />
Set 3: 90lbs - 8 reps<br />
Set 4: 90lbs - 8 reps<br />
Set 5: Bodyweight - 15 fast reps<br />
<br />
<b>Explosive Side to Side Lunge:</b><br />
<br />
Set 1: 30lbs - 12 reps<br />
Set 2: 60lbs - 12 reps<br />
Set 3: 20lbs - 12 reps<br />
Set 4: 20lbs - 12 reps<br />
Set 5: Bodyweight - 12 fast reps<br />
<br />
<b>Wide Stance Squats:</b><br />
<br />
Set 1: 30lbs - 25 reps<br />
Set 2: 60lbs - 25 reps<br />
Set 3: 90lbs - 20 reps<br />
Set 4: 90lbs - 20 reps<br />
Set 5: Bodyweight - 25 fast reps<br />
<br />
<b>Single Calf Raise:</b><br />
<br />
Set 1: 30lbs - 25 reps each leg<br />
Set 2: 40lbs - 25 reps each leg<br />
Set 3: 60lbs - 25 reps each leg<br />
Set 4: 60lbs - 25 reps each leg<br />
Set 5: Bodyweight - 25 fast reps each leg<br />
<br />
20 mins walking at 4.2mph<br />
<br />
1/2c Oats<br />
1c Unsweetened Almond Milk<br />
1 Scoop Infinite Labs 100% Whey<br />
1 Scoop BCAA<br />
<br />
Those higher weight moves today really burnt and really had to force myself to power thru them. Great workout. Like mentioned yesterday no HIIT today just straight up walking to give my legs some time to rest for Saturday's race!<br />
<br />
-----<br />
<b></b><br />
<b>Wednesday Evening Workout:</b><br />
<br />
</span><b><span style="font-family: Times New Roman;"><span lang="EN">Ab Ripper X</span></span></b><span style="font-family: Times New Roman;"><br />
<br />
Followed by..<br />
<br />
Warrior Bow Crunch - 15 reps<br />
Hanging Knee Raise - 20 reps<br />
Repeat once<br />
<br />
Elbow to Knee Crunch - 15 reps<br />
Knee Raise Hold to Kick - 15 reps<br />
Repeat once<br />
<br />
Oblique Turns w/ 22.5lbs - 15 reps each side<br />
Slow Knee Raise - 15 reps<br />
Repeat once<br />
<br />
Plank 1 minute w/ 15 Plank Crunches<br />
Inverted Hang Cruch - 8 Reps held for 3 secs each<br />
Repeat once<br />
<br />
Oblique Crunch w/ 47.5lbs - 12 reps<br />
Oblique Raise - 8 reps each side<br />
Repeat once <br />
<br />
Russian Twist w/22.5lbs - 15 reps<br />
Hanging Bicycle - 15 reps<br />
Repeat once<br />
<br />
Decline Sit Ups - 15 reps<br />
Repeat once<br />
<br />
50 Burpees</span><br />
<span style="font-family: Times New Roman;"></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-31056927293425120762012-08-28T17:09:00.000-07:002012-08-28T17:09:16.253-07:008/28/12 Chest/Back/Cardio1 Scoop Juggernaut HP<br />
<br />
1 scoop carno-cre<br />
<br />
All Push-Ups and Pull-Ups were done with a 15lb weight vest for all circuits!<br />
<br />
Standard Push Ups - Round 1: 50 reps, Round 2: 27, Round 3: 25<br />
Wide Pull Ups - 8 reps<br />
Military Push Ups - 16 reps<br />
Pull Ups - 12 reps<br />
<br />
Wide Fly Push Ups - 20 Reps <br />
Close grip pull ups - 12 reps<br />
Inclined Push Ups - 12 reps<br />
Double DB Rows - 16 reps 40lbs<br />
<br />
Diamond push ups - 16 reps<br />
1 arm DB rows - 60lbs 16 reps<br />
Downward dog push ups - 8 reps<br />
Bent over flyes - 20lbs 16 reps<br />
<br />
<br />
<br />
Did This Circuit 3 Times<br />
<br />
20 Minutes HIIT<br />
<br />
Great workout. I increased to 15lbs. Though it did feel great with the added 5lbs, I think I may stick with 10lbs for a few more weeks. Just to make sure I'm keeping good form since some of the reps were a little off. But overall it was awesome! Yesterday I weighed 165.2 coming off a high carb day Sunday and this morning I'm coming off a low carb (less than 50g) day and I weigh 163.1. Pretty crazy!<br />
<br />
1c Almond Milk<br />
1 Scoop Infinite Labs 100% Whey<br />
1 Scoop BCAA<br />
<br />
9:30:<br />
4 Egg White<br />
1.5oz Ground Turkey<br />
<br />
Noon:<br />
1 1/2c Chicken Breast<br />
Light Ketchup<br />
<br />
2:30:<br />
4 Egg White<br />
1.5oz Ground Turkey<br />
<br />
5:00:<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://img.photobucket.com/albums/v353/Credz/DE8A7C83-7C3E-4163-B66E-E9692E7DE414-28567-000035FE643A618F-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://img.photobucket.com/albums/v353/Credz/DE8A7C83-7C3E-4163-B66E-E9692E7DE414-28567-000035FE643A618F-1.jpg" width="240" /></a></div>
<br />
1.5c Chicken Breast<br />
Salad w/ Croutons, Sunflower Seeds, ect<br />
2 Egg Whites<br />
Fat Free Dressing<br />
<br />
Tuesday PM:<br />
<br />
2 Mile Jog<br />
<span style="font-family: Calibri; font-size: small;"><span style="font-family: Calibri; font-size: small;"><span lang=""><br />
My legs were so beat after the jog I skipped the burpees. I did this because I need to let my legs rest the remainder of the week and just take it light on them until Saturday. Saturday is my RUN FOR YOUR LIVES course race! YEAH!</span></span></span><br />
<span style="font-family: Calibri; font-size: small;"><span style="font-family: Calibri; font-size: small;"></span></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-81894406622117518822012-08-27T16:59:00.002-07:002012-08-27T16:59:54.196-07:008/27/12 Legs/Cardio<span lang="">Morning Workout:<br />
<span style="font-size: small;"></span><br />
<span style="font-size: small;">Legs:<br />
</span><br /></span><span style="font-size: small;"></span><br />
<span style="font-size: small;">1 Scoop Juggernaut HP<br />
<br />
1 Scoop Carno-Cre<br />
<b></b><br />
<b>Glute Raise<br />
</b><br />
Set 1: 25 Reps w/ legs elevated<br />
<br />
Set 2: 25 Reps w/ legs elevated<br />
<br />
Set 3: 25 Reps w/ legs elevated<br />
<br />
Set 4: 25 Reps w/ legs elevated<br />
<b></b><br />
<b>Split Squat<br />
</b><br />
Set 1: 25lbs - 15 reps each leg<br />
<br />
Set 2: 40lbs - 15 reps each leg<br />
<br />
Set 3: 50lbs - 15 reps each leg<br />
<br />
Set 4: 70lbs - 15 reps each leg<br />
<b></b><br />
<b>Lunge <br />
</b><br />
Set 1: 25lbs - 20 reps each leg<br />
<br />
Set 2: 40lbs - 20 reps each leg<br />
<br />
Set 3: 50lbs - 20 reps each leg<br />
<br />
Set 4: 70lbs - 20 reps each leg<br />
<b></b><br />
<b>Standing Calf Raise<br />
</b><br />
Set 1: 40lbs - 30 reps<br />
<br />
Set 2: 60lbs - 30 reps<br />
<br />
Set 3: 70lbs - 30 reps<br />
<br />
Set 4: 100lbs - 30 reps<br />
<b></b><br />
<b>5 Minutes:</b><br />
Burpees w/ Jump forward - 76 total<br />
<br />
3 Minute Walk at 4mph<br />
2 Minute Jog at 6mph<br />
Repeated 4 times for 20 minutes<br />
<br />
<br />
<br />
<br />
------<br />
</span><b></b><br />
<b>Evening Workout:<br />
</b><span lang="EN"></span><br />
Kettlebell: 22.5lbs<br />
<br />
12 One-Arm Swings (alternate arms)<br />
One minute of jumping rope<br />
12 One-Arm Snatches (alternate arms)<br />
One minute of box jumps<br />
12 Two-Arm Swings<br />
One minute of jumping jacks<br />
12 One-Arm Clean and Jerk<br />
One minute of jogging<br />
12 One-Arm Swings (alternate arms)<br />
<span style="font-size: small;"><span lang=""><br />
</span></span><br />
<span style="font-size: small;">
<b></b></span><br />
<span style="font-size: small;"><b>2nd Set<br />
</b><br />
27.5lbs <br />
<b></b><br />
<b>3rd Set</b><br />
32.5lb Weight<br />
<br />
<b></b><br />
<b>5 Minutes of Bear Crawls</b></span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-35483139828747021262012-08-26T15:13:00.000-07:002012-08-26T15:19:04.537-07:008/26/12 Shoulders/Arms/Cardio and Good Eating AGAIN<div align="left" class="separator" style="clear: both; text-align: center;">
1 Scoop Juggernaut HP<br /><br />1 Scoop Carno-Cre<br /><br /><br /><br /><b></b><br /><b>Shoulders/Arms<br /><br />Previous Week ~~ Current</b><b></b><br /><b>Standing Shoulder Press:</b><br />Set 1 20lbs - 60 ~~ 20lbs - 60<br /><br />Set 2 52.5lbs - 16 ~~ 40lbs -28<br /><br />Set 3 60lbs - 6 ~~ 40lbs- 25 dropped 20lbs - 20<br /><b></b><br /><b>Bicep Curls - 3 Sec Hold At Top</b><br />Set 1 20lbs - 10 ~~ 17 reps<br /><br />Set 2 30lbs - 8 ~~ 9 reps<br /><br />Set 3 30lbs - 8 ~~ 8 reps dropped to 20lbs - 6<br /><b></b><br /><b>One Arm Tricep Overhead</b><br />Set 1 15lbs - 20 ~~ 20lbs - 20<br /><br />Set 2 15lbs - 20 ~~ 25lbs - 12<br /><br />Set 3 15lbs - 15 ~~ 25lbs - 12 dropped 15lbs - 15<br /><br />----<br /><b></b><br /><b>Side Raise</b><br />Set 1 15lbs - 32 ~~ 15lbs - 32<br /><br />Set 2 25lbs - 20 ~~ 25lbs - 20<br /><br />Set 3 30lbs - 12 ~~ 30lbs - 14<br /><b></b><br /><b>21's </b><br />Set 1 25lbs - 21 ~~ 25lbs - 21<br /><br />Set 2 30lbs - 21 ~~ 30lbs - 21<br /><br />Set 3 35lbs - 21 ~~ 35lbs - 21<br /><b></b><br /><b>Front/Back Extensions</b><br />Set 1 25lbs - 20 ~~ 25lbs - 20<br /><br />Set 2 25lbs - 16 ~~ 25lbs - 16<br /><br />Set 3 25lbs - 12 ~~ 25lbs - 12<br /><br />---<br /><b></b><br /><b>Front Raise</b><br />Set 1 20lbs - 24 ~~ 20lbs - 24<br /><br />Set 2 20lbs - 22 ~~ 25lbs- 22<br /><br />Set 3 25lbs - 25 ~~ 25lbs - 22 Dropped to 15lbs - 10<br /><b></b><br /><b>Alt. Curls - 3 Sec Hold At Top</b><br />Set 1 20lbs - 12 ~~ 20lbs - 12 <br /><br />Set 2 30lbs - 8 ~~ 30lbs - 8 <br /><br />Set 3 35lbs - ~~ 40lbs - 8 dropped to 20lbs - 6<br /><b></b><br /><b>Dips</b><br />Set 1 40 reps ~~ Legs raised -40<br /><br />Set 2 LR -30 reps ~~ Legs raised w/ 40lbs - 30<br /><br />Set 3 LR- 32 reps ~~ Legs raised w/ 40lbs- 30 - bodyweight - 10<br /><br />----<br /><b></b><br /><b>Rear Delt Fly</b><br />Set 1 20lbs - 20 ~~ 20lbs - 20<br /><br />Set 2 30lbs - 12 ~~ 30lbs - 14<br /><br />Set 3 30lbs - 12 ~~ 35lbs - 8<br /><b></b><br /><b>Concentration Curl - 3 Sec Hold At Top</b><br />Set 1 25lbs - 12 ~~ 25lbs - 14<br /><br /> Set 2 30lbs- 10 ~~ 35lbs - 7 <br /><br />Set 3 35lbs - 8 ~~ 35lbs - 5 dropped 20lbs - 10 <br /><b></b><br /><b>Lying Down Tricep</b><br />Set 1 20lbs - 15 ~~ 20lbs - 30<br /><br />Set 2 20lbs -16 ~~ 30lbs - 10 <br /><br />Set 3 20lbs - 16 ~~ 30lbs - 10 dropped 20lbs - 10 <br /><br />----<br /><b></b><br /><b>Arnold Press</b><br />Set 1 25lbs - 25 ~~ 25lbs - 25 <br /><br />Set 2 25lbs - 20 ~~ 30lbs - 20<br /><br />Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 8<br /><b></b><br /><b>DB Preacher Curl - 3 Sec Hold At Top</b><br />Set 1 20lbs - 12 ~~ 20lbs - 14 <br /><br />Set 2 25lbs - 10 ~~ 25lbs - 12<br /><br />Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 8<br /><b></b><br /><b>Declined Lying Down Tricep</b><br />Set 1 20lbs - 16 ~~ 20lbs - 20<br /><br />Set 2 20lbs - 16 ~~ 30lbs - 10<br /><br />Set 3 20lbs - 16 ~~ 35lbs - 6 dropped to 20lbs - 8<br /><br />----<br /><b></b><br /><b>Inlcline Hammer Curls - 3 Sec Hold At Top</b><br />Set 1 20lbs - 10 ~~ 20lbs - 7<br /><br />Set 2 25lbs - 6 ~~ 25lbs - 6<br /><br />Set 3 30lbs - 4 ~~ 30lbs - 4 dropped to 15lbs - 7<br /><b></b><br /><b>Shoulder Rolls</b><br />Set 1 20lbs - 10<br /><br />Set 2 25lbs - 10<br /><br />Set 3 30lbs - 20 <br /><br />---<br /><b></b><br /><b>Inlcline Curls - 3 Sec Hold At Top</b><br />Set 1 20lbs - 6 ~~ 20lbs - 10<br /><br />Set 2 20lbs - 7 ~~ 25lbs - 6<br /><br />Set 3 20lbs - ~~ 25lbs - 6 dropped to 15lbs - 6<br /><b></b><br /><b>Tricep Kettlebell Raise</b><br />Set 1 22.5lbs - 16 ~~ 22.5lbs - 16<br /><br />Set 2 27.5lbs- 14 ~~ 27.5LBS - 12<br /><br />Set 3 30lbs- 14 ~~ 32.5LBS - 10 dropped to 22.5lbs - 8<br /><br />---------<br /><b></b><br /><b>Burn outs<br /><br />Quick DB Curls</b><br />20lbs - 50 reps<br /><b></b><br /><b>2 Handed Kettlebell Raise Behind Head</b><br />32.5lbs - 28 reps<br /><br />5-10 Minute Stretch<br /><br /><span lang="EN">20 Minutes - 3 min 4mph 2 min 6mph<br />20 Minutes - 2 min 4mph 3 min 6mph<br />5 Minute Cool Down<br /><br />What a workout. That little dropset at the end of my routine really made a huge difference towards the end. My arms were burning and getting tired quick. Really felt like I made some improvements this morning and I liked the workout. Took longer to do but worth it in the long run I'm sure!</span><span style="font-size: small;"><span lang=""><br /><br /><br />1 scoop Infinite Whey<br />1/2c Oatmeal<br />1 cup Almond Milk<br />1 Apple<br />2.5g BCAA<br /><br /><b>Lunch: </b></span></span></div>
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</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://img.photobucket.com/albums/v353/Credz/Lunch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://img.photobucket.com/albums/v353/Credz/Lunch.jpg" width="240" /></a></div>
<span style="font-size: small;"><span lang=""><br /><br />8oz Ground Chicken w/ Tomatoes and Peppers<br />1/4c Rice<br />Multi-Grain Wrap w/ a slice of cheese<br /><br /><b>Pre-Workout</b><br />
</span></span><br />
<span style="font-size: small;">
</span><br />
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<a href="http://img.photobucket.com/albums/v353/Credz/cake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://img.photobucket.com/albums/v353/Credz/cake.jpg" width="240" /></a></div>
<span style="font-size: small;"><br />
<br />
Protein Caaaake!<br />
<br />
<b></b><br />
<b>Afternoon workout:<br />
<br />
Abs:<br />
</b></span><span lang="EN"></span><br />
Ab Ripper X<br />
<br />
Followed by..<br />
<br />
Warrior Bow Crunch - 15 reps<br />
Hanging Knee Raise - 20 reps<br />
Repeat once<br />
<br />
Elbow to Knee Crunch - 15 reps<br />
Knee Raise Hold to Kick - 15 reps<br />
Repeat once<br />
<br />
Oblique Turns w/ 22.5lbs - 12 reps each side<br />
Slow Knee Raise - 15 reps<br />
Repeat once<br />
<br />
Plank 1 minute w/ 15 Plank Crunches<br />
Inverted Hang Cruch - 8 Reps held for 3 secs each<br />
Repeat once<br />
<br />
Oblique Crunch w/ 47.5lbs - 12 reps<br />
Oblique Raise - 8 reps each side<br />
Repeat once <br />
<br />
Russian Twist w/22.5lbs - 15 reps<br />
Up and Overs - 8<br />
Repeat once<br />
<br /><br />Weighted Decline Sit-Ups- 22.5lbs - 2 Sets 15 reps<br />Hanging Bicycles -16 Reps<br />Repeat once<br /><br />50 Burpees<br /><br />40 Minutes 4mph<br /><br /><b>Dinner:</b><br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: small;"><span lang=""><br />
<b><br />
</b><br />
3 Pepper halves stuffed with 8oz Ground Chicken<br />
Zucchini Slices<br />
Yams with cinnamon sprinkled on<br />
<br />
<b>Dessert:</b><br />
1c of Ben & Jerry's Greek Yogurt<br />
<br />
<b>Pre-Bed:</b><br />
3/4c Fat Free Cottage Cheese<br />
1/2c Fat Free Greek Yogurt<br />
1/4 Cherrios<br />
1 Scoop Protein Powder</span></span><br />
<span style="font-size: small;"></span><br />Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-67634844902025993212012-08-25T17:20:00.001-07:002012-08-25T17:20:43.486-07:008/25/12 Chest/Back and Lots Of Cardio!<span lang="">[b]Previous Week[/b] ~~ [b]Current week[/b]<br />
<br />
DROPSET WEEKEND<br />
<br />
[b]DB Bench:[/b]<br />
</span><span style="font-size: small;"></span><br />
<span style="font-size: small;">Set 1 - 35lbs - 60 -Dropped to 20lbs - 25<br />
<br />
Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25<br />
<br />
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25<br />
<br />
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20<br />
<b></b><br />
<b>[b]DB Row:[/b]<br />
</b><br />
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45<br />
<br />
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35<br />
<br />
Set 3 - 70lbs - 22 ~~ 70lbs - 24<br />
<br />
Set 4 - 70lbs - 18 ~~ 70lbs - 18<br />
<br />
----<br />
<b></b><br />
<b>[b]DB Flyes- Flat[/b]<br />
</b><br />
Set 1 - 20lbs - 35 ~~ 20lbs - 40<br />
<br />
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10<br />
<br />
Set 3 - 45lbs - 12- Dropped to 20lbs - 10<br />
<b></b><br />
<b>[b]1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest[/b]<br />
</b><br />
Set 1 - 8 reps<br />
<br />
Set 2 - 8<br />
<br />
Set 3 - 8<br />
<br />
----<br />
<b></b><br />
<b>[b]Incline Bench[/b]<br />
</b><br />
Set 1 - 40lbs - 40 -Dropped to 20lbs - 25<br />
<br />
Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25<br />
<br />
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25 <br />
<b></b><br />
<b>[b]Hammer Close Grip Pull Ups w/10lbs vest[/b]<br />
</b><br />
Set 1 - 12 reps<br />
<br />
Set 2 - 12<br />
<br />
Set 3 - 12<br />
<br />
----<br />
<b></b><br />
<b>[b]Incline Flyes[/b]<br />
</b><br />
Set 1 - 25lbs - 32 reps <br />
<br />
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10<br />
<br />
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10<br />
<br />
[b]Reverse Grip Pull Ups w/ 10lbs vest[/b]<br />
<br />
Set 1 - 12 reps<br />
<br />
Set 2 - 12<br />
<br />
Set 3 - 12<br />
<br />
----<br />
<b></b><br />
<b>[b]Decline Press[/b]<br />
</b><br />
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25 <br />
<br />
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25 <br />
<br />
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25 <br />
<br />
[b]Close Grip Pull Ups w/ 10lb vest[/b]<br />
<br />
Set 1 - 12 reps<br />
<br />
Set 2 - 12<br />
<br />
Set 3 - 12<br />
<br />
----<br />
<b></b><br />
<b>[b]Decline Flyes[/b] <br />
</b><br />
Set 1 - 25lbs - 30<br />
<br />
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12<br />
<br />
Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12<br />
<b></b><br />
<b>[b]Pull Ups w/ 10lb vest[/b] <br />
</b><br />
Set 1 - 12 reps<br />
<br />
Set 2 - 11<br />
<br />
Set 3 - 10<br />
<br />
----<br />
<b></b><br />
<b>[b]Incline Push Ups w/ 10lb vest[/b]<br />
</b><br />
Set 1 - 18 reps<br />
<br />
Set 2 - 15<br />
<br />
Set 3 - 15<br />
<b></b><br />
<b>[b]Wide Hammer Grip Pull Up w/ 10lb vest[/b]<br />
</b><br />
Set 1 - 8 reps<br />
<br />
Set 2 - 7<br />
<br />
Set 3 - 6<br />
<br />
<br />
20 Minutes - 3 min 4mph 2 min 6mph<br />
20 Minutes - 2 min 4mph 3 min 6mph<br />
5 Minute Cool Down<br />
<br />
I must say towards the end there my reps really dropped just due to really pounding my chest with the drop sets. Worked great and really enjoyed the workout. Felt like I pushed myself well!<br />
<br />
<strong>Afternoon Workout</strong><br />
45 Minutes walking at 4mph<br />
<br />
Then I enjoyed a nice buffet but ate mostly the salad bar. I did have a little dessert. I felt pretty full and bloated but I chalked that up to all the lettuce lol. :)</span>Carl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0tag:blogger.com,1999:blog-1497954581400889495.post-13413835498236283722012-08-23T16:04:00.002-07:002012-08-23T16:04:14.097-07:008/23/12 Shoulder/Arms/Cardio-Cardio1 scoop Juggernaut HP<br />
<br />
1 scoop Carno-Cre<br />
<br />
Standing Shoulder Press - 40lbs - 16 reps<br />
In & Out Curls - 25lbs - 16 reps<br />
Bent Over Tricep Extensions - 20lbs - 16<br />
<br />
Standing Shoulder Press - 45lbs - 12 reps<br />
In & Out Curls - 30lbs - 16 reps<br />
Bent Over Tricep Extensions - 25lbs - 16 reps<br />
<br />
---<br />
<br />
Deep Swimmers Press - 30lbs - 16 reps<br />
Alt. Curls - 30lbs - 16 reps<br />
Dips w/ 40lbs - 30 Reps<br />
<br />
Deep Swimmers Press - 40lbs - 12 reps<br />
Alt. Curls - 40lbs - 12 reps<br />
Dips w/ 40lbs - 30 Reps<br />
<br />
---<br />
<br />
Upright Rows - 55lbs - 20 reps<br />
Static Curls - 30lbs (4 reps each arm twice)<br />
Lying Down Extensions - 30lbs - 10 reps<br />
<br />
Upright Rows - 65lbs - 20 reps<br />
Static Curls - 35lbs (4 reps each arm twice)<br />
Lying Down Extensions - 35lbs - 10 reps<br />
<br />
---<br />
<br />
Seated 2 Angled Flyes - 20lbs - 16 reps<br />
Slow Bicep Curls - 30lbs - 10 reps<br />
Standing Tricep Extensions - 42.5lbs 32 reps<br />
<br />
Seated 2 Angled Flyes - 20lbs - 16 reps<br />
Slow Bicep Curls - 40lbs 6 reps<br />
Standing Tricep Extensions - 42.5lbs 32 reps<br />
<br />
---<br />
<br />
Front Raise to Side Raise - 20lbs - 16 reps<br />
Curl up & Hammer Down - 30lbs - 12 reps<br />
Lying Down 1 Arm Tricep Press - 30 reps<br />
<br />
Front Raise to Side Raise - 25lbs - 16 reps<br />
Curl up & Hammer Down - 35lbs - 8 reps<br />
Lying Down 1 Arm Tricep Press - 30 reps<br />
<br />
50 Burpees<br />
<br />
20 Minutes HIIT- 3 minute 4.0mph/2 minute 6.0mph- Repeat 4 times<br />
<br />
Great morning workout. My elbow didn't bother me as much as I thought it would. So I was very pleased to be able to lift good! My muscles were burning and I was dripping in sweat. I felt great this morning. Those higher carb days really make a different in your performance and mentality. I really wish I would have done this sooner. My weight does jump up and down between the days Monday I was 165ish Yesterday morning I was 163.4 I think. After my Wednesday carb day this morning (Thursday) I weighed 164.4 so even with that increase of carbs I didn't really gain much. We will see how things go in the coming months.<br />
<br />
On a side note. I really want to switch up the workouts in some of these weekday workouts but since I'm pressed for time some mornings its hard to go heavy or do those special tweeks like drop sets cause they suck up more time. So, I guess saving those little changes for weekend workouts still work I suppose. I really want to start going heavier during the week on my Shoulders/Arm and on Chest/Back (added the weight vest). <br />
<br />
------<br />
<br />
<b>Thursday PM:</b><br />
<br />
30 Minute JogCarl O.http://www.blogger.com/profile/16771483849589754544noreply@blogger.com0