My Journey To The Spartan Race Trifecta
Sunday, September 30, 2012
9/29/12 Chest/Back/Cardiooo
1 scoop Juggernaut HP
1 scoop Dagger
DB Bench:
Set 1 - 35lbs - 60 -Dropped to 20lbs - 25
Set 2 - 60lbs - 20 Dropped to 40lbs - 24
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 14
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 70lbs - 28
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 80lbs - 16
----
DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 14- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8
----
Incline Bench
Set 1 - 45lbs - 32 -Dropped to 20lbs - 25
Set 2 - 60lbs - 10 - Dropped to 25lbs - 25
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Decline Press
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Decline Flyes
Set 1 - 25lbs - 32
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 22 rep - Dropped to 20lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 4 rep assisted
----
Incline Push Ups w/ 10lb vest
Set 1 - 20 reps
Set 2 - 16
Set 3 - 15
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 4 reps assisted
Set 2 - 7 - 4 reps assisted
Set 3 - 6 - 3 reps assisted
---
Plyo Push Up w/10lb vest
6 sets
- 8, 8, 8, 8, 8, 8
Wide Grip Pull-Ups Assisted w/10lb vest
6 Sets with 6 reps each
20 Minutes - 3 min 4mph, 2 min 6mph
20 Minutes - 2 min 4mph, 3 min 6mph
20 Minutes - 3 min 4.2mph, 2 min 6.2,6.5 & 7
First dose of Dagger today. Not too bad. Taste was rather strong but still good! I did mix my Lemonade Dagger with Jugg HP Pink Lemonade. I think I needed more water, will test it out tomorrow! Overall though, this workout was intense. I think Dagger really made a big difference here
Little Progress Shot after todays workout..
Meal 1:
1/4c oats
1c Almond Milk
1 scoop Infinite Protein
Apple Cut Up
0 Calorie Maple Syrup On Top
Meal 2:
Grilled Chicken Salad
Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total
Meal 3:
Meal 4:
Pint of Ben & Jerry's "Milk & Cookies"
Meal 5:
3/4c Cottage Cheese
1/4c Greek Yogurt
1 Scoop Protein
1tblspoon Peanut Butter
Totals: It's hard to guess how much today was since Lunch and Dinner I ate out but the totals for the meals I could track are as follows. I left 1700ish Calories for my Lunch and Dinner so it is what it is if its over the 3500 for the day.
Cals: 1812
Fat: 79
Carbs: 187
Protein: 97
Monday, September 24, 2012
9/24/12 Legs/Cardio
Morning Workout:
Legs:
1 Scoop Juggernaut HP
Glute Raise
Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated
Split Squat
Set 1: 30lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 20 reps each leg
Set 4: 70lbs - 20 reps each leg
Lunge
Set 1: 25lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 100lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward - 82 total
30 Minutes HIIT
------
Evening Workout:
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 Clean And Jerks (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)
2nd Set
27.5lbs
3rd Set
32.5lb Weight
5 Minutes of Bear Crawls
Legs:
1 Scoop Juggernaut HP
Glute Raise
Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated
Split Squat
Set 1: 30lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 20 reps each leg
Set 4: 70lbs - 20 reps each leg
Lunge
Set 1: 25lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 100lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward - 82 total
30 Minutes HIIT
------
Evening Workout:
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 Clean And Jerks (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)
2nd Set
27.5lbs
3rd Set
32.5lb Weight
5 Minutes of Bear Crawls
9/24/12 Shoulders/Arms/Abs/Cardio
1 Scoop Juggernaut HP
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -30 dropped 20lbs - 15
Set 3 40lbs- 25 dropped 20lbs - 20
Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 35lbs - 8 reps dropped to 20lbs - 8
One Arm Tricep Overhead
Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 25lbs - 16 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 20lbs - 12
----
Side Raise
Set 1 15lbs - 35 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 14 dropped to 15lbs - 12
21's
Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 w/ 20lbs - 8 reps
Front/Back Extensions
Set 1 25lbs - 20 dropped to 15lbs - 15
Set 2 25lbs - 16 dropped to 17.5lbs - 16
Set 3 25lbs - 12 dropped to 20lbs - 12
---
Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 25
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 22 Dropped to 15lbs - 12
Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 dropped to 15lbs - 12
Set 3 40lbs - 8 dropped to 20lbs - 8
Dips
Set 1 40 reps ~~ Legs raised -45
Set 2 Legs raised w/ 40lbs - 30 -bodyweight - 12
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 12
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 12
Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 14 ~~ 20lbs - 20
Set 2 35lbs - 7 dropped 20lbs - 5
Set 3 40lbs - 5 dropped 20lbs - 10
Lying Down Tricep
Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs - 16 dropped 20lbs - 14
Set 3 35lbs - 12 dropped 20lbs - 12
----
Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10
DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 15
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10
Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 22
Set 2 20lbs - 16 ~~ 30lbs - 12
Set 3 20lbs - 16 ~~ 35lbs -8 dropped to 20lbs - 12
----
Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 8 ~~ 25lbs - 8
Set 3 30lbs - 5 dropped to 20lbs - 10
Shoulder Rolls
Set 1 20lbs - 20
Set 2 25lbs - 20
Set 3 30lbs - 20
---
Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 7 ~~ 20lbs - 8
Set 2 20lbs - 6 ~~ 25lbs - 5
Set 3 30lbs - 4 dropped to 15lbs - 8
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8
---------
Full Supinated DB Curls
Set 1 12.5lbs - 16 reps
Set 2 20lbs - 8 reps - dropped to 12.5lbs for 10
Set 3 20lbs - 8 dropped to 15lbs for 8
Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps
5-10 Minute Stretch
20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
20 Minutes - Walking with some running threw in here and there
60 Minutes Total Cardio
Breakfast"
1 scoop Infinite Whey
1/2c Oatmeal
1/4c Cherrios
1 cup Almond Milk
1 Apple
2.5g BCAA
Lunch:
8oz 99/1 Turkey Burgers
Wrap
Veggie
Pre-Workout: This was Awesome!
Chocolate Protein Pudding
2 FiberOne Brownies
Afternoon workout:
Abs:
Ab Ripper X
Followed by..
Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once
Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once
Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once
Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once
Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once
Russian Twist w/22.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat once
Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps
50 Burpees
40 Minutes 4mph
Dinner: Stuffed Peppers
8oz Turkey Stuffed Pepper
Turkey Bacon Wrap
Veggie
Small Salad
Cheese Roll Up
Dessert:
1 Pint of Ben & Jerry's Greek Yogurt
Pre-Bed:
1c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1/4c Pumpkin
2 tblspoon Peanut Butter
1 Scoop Protein Powder
Overall:
Calories: 3419
Fat: 96
Carbs: 361
Protein: 330
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -30 dropped 20lbs - 15
Set 3 40lbs- 25 dropped 20lbs - 20
Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 35lbs - 8 reps dropped to 20lbs - 8
One Arm Tricep Overhead
Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 25lbs - 16 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 20lbs - 12
----
Side Raise
Set 1 15lbs - 35 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 14 dropped to 15lbs - 12
21's
Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 w/ 20lbs - 8 reps
Front/Back Extensions
Set 1 25lbs - 20 dropped to 15lbs - 15
Set 2 25lbs - 16 dropped to 17.5lbs - 16
Set 3 25lbs - 12 dropped to 20lbs - 12
---
Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 25
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 22 Dropped to 15lbs - 12
Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 dropped to 15lbs - 12
Set 3 40lbs - 8 dropped to 20lbs - 8
Dips
Set 1 40 reps ~~ Legs raised -45
Set 2 Legs raised w/ 40lbs - 30 -bodyweight - 12
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 12
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 12
Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 14 ~~ 20lbs - 20
Set 2 35lbs - 7 dropped 20lbs - 5
Set 3 40lbs - 5 dropped 20lbs - 10
Lying Down Tricep
Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs - 16 dropped 20lbs - 14
Set 3 35lbs - 12 dropped 20lbs - 12
----
Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10
DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 15
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10
Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 22
Set 2 20lbs - 16 ~~ 30lbs - 12
Set 3 20lbs - 16 ~~ 35lbs -8 dropped to 20lbs - 12
----
Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 8 ~~ 25lbs - 8
Set 3 30lbs - 5 dropped to 20lbs - 10
Shoulder Rolls
Set 1 20lbs - 20
Set 2 25lbs - 20
Set 3 30lbs - 20
---
Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 7 ~~ 20lbs - 8
Set 2 20lbs - 6 ~~ 25lbs - 5
Set 3 30lbs - 4 dropped to 15lbs - 8
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8
---------
Full Supinated DB Curls
Set 1 12.5lbs - 16 reps
Set 2 20lbs - 8 reps - dropped to 12.5lbs for 10
Set 3 20lbs - 8 dropped to 15lbs for 8
Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps
5-10 Minute Stretch
20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
20 Minutes - Walking with some running threw in here and there
60 Minutes Total Cardio
Breakfast"
1 scoop Infinite Whey
1/2c Oatmeal
1/4c Cherrios
1 cup Almond Milk
1 Apple
2.5g BCAA
Lunch:
8oz 99/1 Turkey Burgers
Wrap
Veggie
Pre-Workout: This was Awesome!
Chocolate Protein Pudding
2 FiberOne Brownies
Afternoon workout:
Abs:
Ab Ripper X
Followed by..
Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once
Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once
Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once
Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once
Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once
Russian Twist w/22.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat once
Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps
50 Burpees
40 Minutes 4mph
Dinner: Stuffed Peppers
8oz Turkey Stuffed Pepper
Turkey Bacon Wrap
Veggie
Small Salad
Cheese Roll Up
Dessert:
1 Pint of Ben & Jerry's Greek Yogurt
Pre-Bed:
1c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1/4c Pumpkin
2 tblspoon Peanut Butter
1 Scoop Protein Powder
Overall:
Calories: 3419
Fat: 96
Carbs: 361
Protein: 330
Sunday, September 23, 2012
9/22/12 Chest/Back/Cardio
1 scoop Juggernaut HP
DB Bench:
Set 1 - 35lbs - 60 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 70lbs - 18
----
DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 14- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8
----
Incline Bench
Set 1 - 40lbs - 40 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Decline Press
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Decline Flyes
Set 1 - 25lbs - 30
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 22 rep - Dropped to 25lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 5 rep assisted
----
Incline Push Ups w/ 10lb vest
Set 1 - 18 reps
Set 2 - 15
Set 3 - 15
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 4 reps assisted
Set 2 - 7 - 4 reps assisted
Set 3 - 6 - 3 reps assisted
Wide Grip Pull-Ups Assisted
6 Sets with 6 reps each
20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
20 Minutes at 4.0mph
Meal 1:
1/4c oats
1c Almond Milk
1 scoop Infinite Protein
Meal 2:
6oz Shrimp
Crab Meat
1c Scallops
Side Salad
Meal 3:
Quest Bar-- Mmm
Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total
Meal 4:
Full rack of Ribs
Half a Chicken
French Fries
Side Salad
Big S'mores Cookie- sooo good!
Meal 5:
Pint of Ben & Jerry's "What A Cluster"
Meal 6:
1/2c Cottage Cheese
1/2c Greek Yogurt
1 Scoop Protein
2tblspoon Peanut Butter
Totals: (This includes everything but Meal 4 since I ate out, I have no idea how much it was but I ate 1000 calories less or so than a normal Saturday so hopefully that helps cover some of it, Haha, I also did a little extra cardio today as well so it is what it is!)
Cals: 2660
Fat: 107
Carbs: 245
Protein: 192
Monday, September 17, 2012
9/17/12 Legs/Cardio
Morning Workout:
Legs:
1 Scoop Juggernaut HP
Glute Raise
Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated
Split Squat
Set 1: 30lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 20 reps each leg
Set 4: 70lbs - 20 reps each leg
Lunge
Set 1: 25lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 100lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward - 82 total
20 Minutes HIIT
------
Evening Workout:
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)
2nd Set
27.5lbs
3rd Set
32.5lb Weight
5 Minutes of Bear Crawls
Legs:
1 Scoop Juggernaut HP
Glute Raise
Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated
Split Squat
Set 1: 30lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 20 reps each leg
Set 4: 70lbs - 20 reps each leg
Lunge
Set 1: 25lbs - 20 reps each leg
Set 2: 40lbs - 20 reps each leg
Set 3: 50lbs - 22 reps each leg
Set 4: 70lbs - 22 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 100lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward - 82 total
20 Minutes HIIT
------
Evening Workout:
Kettlebell: 22.5lbs
12 One-Arm Swings (alternate arms)
One minute of jumping rope
12 One-Arm Snatches (alternate arms)
One minute of box jumps
12 Two-Arm Swings
One minute of jumping jacks
12 One-Arm Clean and Jerk
One minute of jogging
12 One-Arm Swings (alternate arms)
2nd Set
27.5lbs
3rd Set
32.5lb Weight
5 Minutes of Bear Crawls
Sunday, September 16, 2012
9-16-12 Shoulders/Arms/Abs Cardio!
1 Scoop Juggernaut HP
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -30 dropped 20lbs - 15
Set 3 40lbs- 25 dropped 20lbs - 20
Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 35lbs - 8 reps dropped to 20lbs - 8
One Arm Tricep Overhead
Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 25lbs - 15 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 17.5lbs - 16
----
Side Raise
Set 1 15lbs - 35 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 14 dropped to 15lbs - 12
21's
Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 w/ 20lbs - 8 reps
Front/Back Extensions
Set 1 25lbs - 20 dropped to 15lbs - 15
Set 2 25lbs - 16 dropped to 15lbs - 16
Set 3 25lbs - 12 dropped to 17.5lbs - 16
---
Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 25
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 22 Dropped to 15lbs - 12
Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 dropped to 15lbs - 8
Set 3 40lbs - 8 dropped to 20lbs - 8
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 Legs raised w/ 40lbs - 30 -bodyweight - 10
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 10
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 10
Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 14 ~~ 20lbs - 20
Set 2 35lbs - 7 dropped 20lbs - 5
Set 3 40lbs - 5 dropped 20lbs - 10
Lying Down Tricep
Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs - 15 dropped 20lbs - 8
Set 3 35lbs - 10 dropped 20lbs - 12
----
Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10
DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 15
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10
Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 22
Set 2 20lbs - 16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 35lbs - 7 dropped to 20lbs - 10
----
Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 7 ~~ 25lbs - 8
Set 3 30lbs - 5 dropped to 20lbs - 8
Shoulder Rolls
Set 1 20lbs - 20
Set 2 25lbs - 20
Set 3 30lbs - 20
---
Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 7 ~~ 20lbs - 7
Set 2 20lbs - 6 ~~ 25lbs - 5
Set 3 30lbs - 4 dropped to 15lbs - 8
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8
---------
Full Supinated DB Curls
Set 1 10lbs - 16 reps
Set 2 15lbs - 11 reps
Set 3 17.5lbs - 10
Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps
5-10 Minute Stretch
20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down
Strong morning workout! Powered thru this feeling nice and strong. My arms felt huge!
YUM
1 scoop Infinite Whey
1/4c Oatmeal
1/2c Cherrios
1 cup Almond Milk
1 Apple
2.5g BCAA
Lunch:
8oz Chicken Breast
1/4c Brown Rice
Salad
Pre-Workout
Protein Cake w/ some Syrup on top
1c Blue Bunny Vanilla Sugar Free Ice Cream
2 Slice Homemade Pumpkin Bread
Afternoon workout:
Abs:
Ab Ripper X
Followed by..
Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once
Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once
Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once
Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once
Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once
Russian Twist w/22.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat once
Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps
50 Burpees
40 Minutes 4mph
Dinner:
Chicken Breast
Yam w/Turkey bacon chunks and a little cottage cheese
Broccoli with Turkey Bacon
Dessert:
1 Pint of Ben & Jerry's Greek Yogurt....Mmm
Pre-Bed:
3/4c Fat Free Cottage Cheese
1/4c Fat Free Greek Yogurt
1 Scoop Protein Powder
Overall:
Calories: 3481
Fat: 94
Carbs: 362
Protein: 337
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 40lbs -30 dropped 20lbs - 15
Set 3 40lbs- 25 dropped 20lbs - 20
Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 18 ~~ 18 reps
Set 2 30lbs - 10 dropped to 20lbs - 8
Set 3 35lbs - 8 reps dropped to 20lbs - 8
One Arm Tricep Overhead
Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 25lbs - 15 dropped 15lbs - 16
Set 3 30lbs - 12 dropped 17.5lbs - 16
----
Side Raise
Set 1 15lbs - 35 ~~ 15lbs - 35
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 14 dropped to 15lbs - 12
21's
Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 w/ 20lbs - 8 reps
Front/Back Extensions
Set 1 25lbs - 20 dropped to 15lbs - 15
Set 2 25lbs - 16 dropped to 15lbs - 16
Set 3 25lbs - 12 dropped to 17.5lbs - 16
---
Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 25
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 22 Dropped to 15lbs - 12
Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 14
Set 2 30lbs - 9 dropped to 15lbs - 8
Set 3 40lbs - 8 dropped to 20lbs - 8
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 Legs raised w/ 40lbs - 30 -bodyweight - 10
Set 3 Legs raised w/ 40lbs- 30 - bodyweight - 10
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 12 ~~ 35lbs - 8 dropped to 20lbs - 10
Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 14 ~~ 20lbs - 20
Set 2 35lbs - 7 dropped 20lbs - 5
Set 3 40lbs - 5 dropped 20lbs - 10
Lying Down Tricep
Set 1 20lbs - 30 ~~ 20lbs - 30
Set 2 30lbs - 15 dropped 20lbs - 8
Set 3 35lbs - 10 dropped 20lbs - 12
----
Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 10
DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 14 ~~ 20lbs - 15
Set 2 25lbs - 10 ~~ 25lbs - 12
Set 3 30lbs - 8 ~~ 30lbs - 10 dropped to 20lbs - 10
Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 22
Set 2 20lbs - 16 ~~ 30lbs - 10
Set 3 20lbs - 16 ~~ 35lbs - 7 dropped to 20lbs - 10
----
Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 10
Set 2 25lbs - 7 ~~ 25lbs - 8
Set 3 30lbs - 5 dropped to 20lbs - 8
Shoulder Rolls
Set 1 20lbs - 20
Set 2 25lbs - 20
Set 3 30lbs - 20
---
Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 7 ~~ 20lbs - 7
Set 2 20lbs - 6 ~~ 25lbs - 5
Set 3 30lbs - 4 dropped to 15lbs - 8
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 12 ~~ 27.5LBS - 12
Set 3 32.5LBS - 10 dropped to 22.5lbs - 8
---------
Full Supinated DB Curls
Set 1 10lbs - 16 reps
Set 2 15lbs - 11 reps
Set 3 17.5lbs - 10
Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps
5-10 Minute Stretch
20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down
Strong morning workout! Powered thru this feeling nice and strong. My arms felt huge!
YUM
1 scoop Infinite Whey
1/4c Oatmeal
1/2c Cherrios
1 cup Almond Milk
1 Apple
2.5g BCAA
Lunch:
8oz Chicken Breast
1/4c Brown Rice
Salad
Pre-Workout
Protein Cake w/ some Syrup on top
1c Blue Bunny Vanilla Sugar Free Ice Cream
2 Slice Homemade Pumpkin Bread
Afternoon workout:
Abs:
Ab Ripper X
Followed by..
Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once
Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once
Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once
Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Crunch - 8 Reps held for 3 secs each
Repeat once
Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once
Russian Twist w/22.5lbs - 15 reps
Hanging Knee Raise - 20 Reps
Repeat once
Weighted Decline Sit-Ups- 22.5lbs - 3 Sets 15 reps
50 Burpees
40 Minutes 4mph
Dinner:
Chicken Breast
Yam w/Turkey bacon chunks and a little cottage cheese
Broccoli with Turkey Bacon
Dessert:
1 Pint of Ben & Jerry's Greek Yogurt....Mmm
Pre-Bed:
3/4c Fat Free Cottage Cheese
1/4c Fat Free Greek Yogurt
1 Scoop Protein Powder
Overall:
Calories: 3481
Fat: 94
Carbs: 362
Protein: 337
Saturday, September 15, 2012
9/15/12 Chest/Back/Cardio
Previous Week ~~ Current week
1 scoop Juggernaut HP
DB Bench:
Set 1 - 35lbs - 60 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 70lbs - 18
----
DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 12- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8
----
Incline Bench
Set 1 - 40lbs - 40 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Decline Press
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Decline Flyes
Set 1 - 25lbs - 30
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 6 rep assisted
----
Incline Push Ups w/ 10lb vest
Set 1 - 18 reps
Set 2 - 15
Set 3 - 15
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 2 reps assisted
Set 2 - 7 - 3 reps assisted
Set 3 - 6 - 3 reps assisted
Wide Grip Pull-Ups Assisted
6 Sets with 6 reps each
20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
10 Minutes at 4.0mph
Meal 1:
1/4c oats
1/2c cherrios
1c Almond Milk
1 scoop Infinite Protein
Apple
Meal 2:
8oz Turkey Burgers
2 Egg Whites
1 Flatbread
Side Salad
Meal 3: Birthday Party, Luckily I got to buy the Ice Cream!
1 Cup Blue Bunny Sugar Free Reduced Fat Ice Cream
2 Orea Cupcakes
Whipped Cream
Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total
Meal 4:
12oz Pork Loin Marinated in Mesquite BBQ
Zucchini Slices
Veggies
Saurerkraut
Wheat Wrap
Meal 5:
Pint of Ben & Jerry's Phish Food!
Meal 6:
1.5c Cottage Cheese
1/2c Greek Yogurt
1 Scoop Infinite Labs Chocolate
Totals:
Cals: 3542
Fat: 132
Carbs: 387
Protein: 234
1 scoop Juggernaut HP
DB Bench:
Set 1 - 35lbs - 60 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25
Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25
Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35
Set 3 - 70lbs - 22 ~~ 70lbs - 24
Set 4 - 70lbs - 18 ~~ 70lbs - 18
----
DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 40
Set 2 - 40lbs - 20 - Dropped to 20lbs - 10
Set 3 - 45lbs - 12- Dropped to 20lbs - 10
1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest
Set 1 - 8 reps
Set 2 - 8
Set 3 - 8
----
Incline Bench
Set 1 - 40lbs - 40 -Dropped to 20lbs - 25
Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25
Set 3 - 60lbs - 10 -Dropped to 30lbs - 25
Hammer Close Grip Pull Ups w/10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Incline Flyes
Set 1 - 25lbs - 32 reps
Set 2 - 35lbs - 18 - Dropped to 20lbs - 10
Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10
Reverse Grip Pull Ups w/ 10lbs vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Decline Press
Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25
Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25
Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25
Close Grip Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 12
Set 3 - 12
----
Decline Flyes
Set 1 - 25lbs - 30
Set 2 - 30lbs - 22 - Dropped to 20lbs - 12
Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12
Pull Ups w/ 10lb vest
Set 1 - 12 reps
Set 2 - 10
Set 3 - 10 reps - 6 rep assisted
----
Incline Push Ups w/ 10lb vest
Set 1 - 18 reps
Set 2 - 15
Set 3 - 15
Wide Hammer Grip Pull Up w/ 10lb vest
Set 1 - 8 reps - 2 reps assisted
Set 2 - 7 - 3 reps assisted
Set 3 - 6 - 3 reps assisted
Wide Grip Pull-Ups Assisted
6 Sets with 6 reps each
20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
10 Minutes at 4.0mph
Meal 1:
1/4c oats
1/2c cherrios
1c Almond Milk
1 scoop Infinite Protein
Apple
Meal 2:
8oz Turkey Burgers
2 Egg Whites
1 Flatbread
Side Salad
Meal 3: Birthday Party, Luckily I got to buy the Ice Cream!
1 Cup Blue Bunny Sugar Free Reduced Fat Ice Cream
2 Orea Cupcakes
Whipped Cream
Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total
Meal 4:
12oz Pork Loin Marinated in Mesquite BBQ
Zucchini Slices
Veggies
Saurerkraut
Wheat Wrap
Meal 5:
Pint of Ben & Jerry's Phish Food!
Meal 6:
1.5c Cottage Cheese
1/2c Greek Yogurt
1 Scoop Infinite Labs Chocolate
Totals:
Cals: 3542
Fat: 132
Carbs: 387
Protein: 234
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