9/29/12 Chest/Back/Cardiooo

1 scoop Juggernaut HP
1 scoop Dagger


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

----

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

----

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

----

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

----

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

----

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

----

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

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

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


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

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

Little Progress Shot after todays workout..


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


Meal 2:
Grilled Chicken Salad


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

Meal 3:




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


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

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

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

9/24/12 Legs/Cardio

Morning Workout:

Legs:


1 Scoop Juggernaut HP


Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 30lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 20 reps each leg

Set 4: 70lbs - 20 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 22 reps each leg

Set 4: 70lbs - 22 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 82 total

30 Minutes HIIT




------

Evening Workout:

Kettlebell: 22.5lbs

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



2nd Set

27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

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

1 Scoop Juggernaut HP

Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press

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

Bicep Curls - 3 Sec Hold At Top

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

One Arm Tricep Overhead

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

----

Side Raise

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

21's

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

Front/Back Extensions

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

---

Front Raise

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

Alt. Curls - 3 Sec Hold At Top

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

Dips

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

----

Rear Delt Fly

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

Concentration Curl - 3 Sec Hold At Top

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

Lying Down Tricep

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

----

Arnold Press

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

DB Preacher Curl - 3 Sec Hold At Top

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

Declined Lying Down Tricep

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

----

Inlcline Hammer Curls - 3 Sec Hold At Top

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

Shoulder Rolls

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

---

Inlcline Curls - 3 Sec Hold At Top

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

Tricep Kettlebell Raise

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

Full Supinated DB Curls

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

Burn outs

Quick DB Curls
20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps

5-10 Minute Stretch

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

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

Lunch:
8oz 99/1 Turkey Burgers
Wrap
Veggie


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


Afternoon workout:
Abs:

Ab Ripper X

Followed by..

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

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

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

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

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

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

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

50 Burpees

40 Minutes 4mph

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



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


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

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

9/22/12 Chest/Back/Cardio

1 scoop Juggernaut HP

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

----

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

----

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

----

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

----

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

----

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

----

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

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


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

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

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

Meal 3:
Quest Bar-- Mmm

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

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



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


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

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

9/17/12 Legs/Cardio

Morning Workout:

Legs:


1 Scoop Juggernaut HP


Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 30lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 20 reps each leg

Set 4: 70lbs - 20 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 22 reps each leg

Set 4: 70lbs - 22 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 82 total

20 Minutes HIIT




------

Evening Workout:

Kettlebell: 22.5lbs

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



2nd Set

27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

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

1 Scoop Juggernaut HP

Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press

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

Bicep Curls - 3 Sec Hold At Top

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

One Arm Tricep Overhead

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

----

Side Raise

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

21's

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

Front/Back Extensions

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

---

Front Raise

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

Alt. Curls - 3 Sec Hold At Top

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

Dips

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

----

Rear Delt Fly

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

Concentration Curl - 3 Sec Hold At Top

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

Lying Down Tricep

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

----

Arnold Press

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

DB Preacher Curl - 3 Sec Hold At Top

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

Declined Lying Down Tricep

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

----

Inlcline Hammer Curls - 3 Sec Hold At Top

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

Shoulder Rolls

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

---

Inlcline Curls - 3 Sec Hold At Top

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

Tricep Kettlebell Raise

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

Full Supinated DB Curls

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

Burn outs

Quick DB Curls
20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps

5-10 Minute Stretch

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

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


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

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



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


Afternoon workout:
Abs:

Ab Ripper X

Followed by..

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

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

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

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

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

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

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

50 Burpees

40 Minutes 4mph

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


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


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

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

9/15/12 Chest/Back/Cardio

Previous Week ~~ Current week

1 scoop Juggernaut HP

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

----

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

----

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

----

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

----

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

----

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

----

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

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


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

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

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

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



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

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


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


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

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

9/13/12 Shoulders/Arms/Cardio

1 scoop Juggernaut HP

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

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

---

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

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

---

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

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

---

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

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

---

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

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

50 Burpees

20 Minutes HIIT

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

------

Thursday PM:

30 Minute Jog

9-12-12 Legs/Cardio/Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

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

Step Ups:

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

Explosive Side to Side Lunge:

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

Wide Stance Squats:

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

Single Calf Raise:

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

20 mins HIIT

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

Meal 2
4 Egg Whites
.75oz Lean Turkey
Apple

Meal 3
1.5c Chicken Breast

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

Meal 5

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

-----

Wednesday Evening Workout:

Ab Ripper X

Followed by..

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

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

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

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

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

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

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

Meal 6
Pint Arctic Zero Ice Cream


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

9-11-12 Chest/Back Cardio

1 Scoop Juggernaut HP

1 scoop carno-cre

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

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

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

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

　

Did This Circuit 3 Times

20 Minutes HIIT

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

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

9:30:
4 Egg White
1.5oz Ground Turkey

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Turkey

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

Tuesday PM:

2.5 Mile Jog

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

9-10-12 Legs/Cardio

Morning Workout:

Legs:


1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 18 reps each leg

Set 3: 50lbs - 18 reps each leg

Set 4: 70lbs - 18 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 21 reps each leg

Set 4: 70lbs - 22 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 78 total

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




------

Evening Workout:

Kettlebell: 22.5lbs

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



2nd Set

27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

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

1 Scoop Juggernaut HP

1 Scoop Carno-Cre



Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press

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

Bicep Curls - 3 Sec Hold At Top

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

One Arm Tricep Overhead

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

----

Side Raise

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

21's

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

Front/Back Extensions

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

---

Front Raise

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

Alt. Curls - 3 Sec Hold At Top

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

Dips

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

----

Rear Delt Fly

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

Concentration Curl - 3 Sec Hold At Top

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

Lying Down Tricep

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

----

Arnold Press

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

DB Preacher Curl - 3 Sec Hold At Top

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

Declined Lying Down Tricep

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

----

Inlcline Hammer Curls - 3 Sec Hold At Top

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

Shoulder Rolls

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

---

Inlcline Curls - 3 Sec Hold At Top

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

Tricep Kettlebell Raise

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

Quick DB Curls
20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 30 reps

5-10 Minute Stretch

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

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

YUM
1 scoop Infinite Whey

1/2c Oatmeal

1/2c Cherrios

1 cup Almond Milk
1 Apple

2.5g BCAA

Lunch:
8oz Ground Turkey
Flatbread Wrap
Veggies


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


Afternoon workout:
Abs:


Ab Ripper X

Followed by..

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

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

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

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

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

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

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

50 Burpees

40 Minutes 4mph

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


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


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

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

9/8/12 Chest/Back & Cardio

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

DROPSET WEEKEND

[b]DB Bench:[/b]

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

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

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

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

[b]DB Row:[/b]

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

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

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

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

----

[b]DB Flyes- Flat[/b]

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

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

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

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

Set 1 - 8 reps

Set 2 - 8

Set 3 - 8

----

[b]Incline Bench[/b]

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

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

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

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

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Incline Flyes[/b]

Set 1 - 25lbs - 32 reps

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

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

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

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Decline Press[/b]

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

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

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

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

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Decline Flyes[/b]

Set 1 - 25lbs - 30

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

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

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

Set 1 - 12 reps

Set 2 - 11

Set 3 - 10

----

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

Set 1 - 18 reps

Set 2 - 15

Set 3 - 15

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

Set 1 - 8 reps

Set 2 - 7

Set 3 - 6


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


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

9/6/12 Shoulders/Arms/Cardio

1 scoop Juggernaut HP

1 scoop Carno-Cre

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

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

---

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

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

---

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

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

---

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

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

---

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

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

50 Burpees

20 Minutes HIIT

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

------

Thursday PM:


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


Repeat 5 Times for 500 Reps total.

2 Minute Jog
2 Minute Kettlebell Swing
Repeat once

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

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

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

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

Step Ups:

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

Explosive Side to Side Lunge:

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

Wide Stance Squats:

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

Single Calf Raise:

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

20 mins HIIT


-----

Wednesday Evening Workout:

Ab Ripper X

Followed by..

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

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

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

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

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

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

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

9/4/12 Chest/Back and Cardiooo

1 Scoop Juggernaut HP

1 scoop carno-cre

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

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

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

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

　

Did This Circuit 3 Times

20 Minutes HIIT

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

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

9:30:
4 Egg White
1.5oz Ground Turkey

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Turkey

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

Tuesday PM:

30 Minutes HIIT

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

9/3/12 Legs/Kettlebell and Cardio

Happy Labor Day!


Morning Workout:

Legs:


1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 25lbs - 15 reps each leg

Set 2: 40lbs - 15 reps each leg

Set 3: 50lbs - 15 reps each leg

Set 4: 70lbs - 15 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 20 reps each leg

Set 4: 70lbs - 20 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 78 total

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




------

Evening Workout:

Kettlebell: 22.5lbs

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


2nd Set
27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

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

1 Scoop Juggernaut HP

1 Scoop Carno-Cre




Shoulders/Arms

Previous Week ~~ Current

Standing Shoulder Press:

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

Set 2 40lbs -30 dropped 20lbs - 15

Set 3 40lbs- 25 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top

Set 1 20lbs - 17 ~~ 18 reps

Set 2 30lbs - 9 ~~ 10 reps

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

One Arm Tricep Overhead

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

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

Set 3 30lbs - 12 dropped 15lbs - 16

----

Side Raise

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

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

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

21's

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

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

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

Front/Back Extensions

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

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

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

---

Front Raise

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

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

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

Alt. Curls - 3 Sec Hold At Top

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

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

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

Dips

Set 1 40 reps ~~ Legs raised -40

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

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

----

Rear Delt Fly

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

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

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

Concentration Curl - 3 Sec Hold At Top

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

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

Set 3 35lbs - 6 dropped 20lbs - 10

Lying Down Tricep

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

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

Set 3 30lbs - 10 dropped 20lbs - 10

----

Arnold Press

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

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

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

DB Preacher Curl - 3 Sec Hold At Top

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

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

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

Declined Lying Down Tricep

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

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

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

----

Inlcline Hammer Curls - 3 Sec Hold At Top

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

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

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

Shoulder Rolls

Set 1 20lbs - 14

Set 2 25lbs - 14

Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top

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

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

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

Tricep Kettlebell Raise

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

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

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

---------

Burn outs

Quick DB Curls

20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head

32.5lbs - 30 reps

5-10 Minute Stretch

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

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


1 scoop Infinite Whey

1/2c Oatmeal

1/2c Cherrios

1 cup Almond Milk
1 Apple

2.5g BCAA

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

Pre-Workout
Protein Cake


Afternoon workout:

Abs:

Ab Ripper X

Followed by..

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

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

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

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

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

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


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

50 Burpees

40 Minutes 4mph

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

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

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

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

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

8/30/12 Shoulders/Arms/Cardio

1 scoop Juggernaut HP

1 scoop Carno-Cre

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

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

---

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

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

---

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

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

---

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 32 reps

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

---

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

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

50 Burpees

20 Minutes walking 4mph

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.

------

Thursday PM:

30 Minute Jog
5 Minutes at 4mph

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!

8/29/12 Legs/Cardio/Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

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

Step Ups:

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

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 60lbs - 12 reps
Set 3: 20lbs - 12 reps
Set 4: 20lbs - 12 reps
Set 5: Bodyweight - 12 fast reps

Wide Stance Squats:

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

Single Calf Raise:

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

20 mins walking at 4.2mph

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

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!

-----

Wednesday Evening Workout:

Ab Ripper X

Followed by..

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

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

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

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

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

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

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

8/28/12 Chest/Back/Cardio

1 Scoop Juggernaut HP

1 scoop carno-cre

All Push-Ups and Pull-Ups were done with a 15lb weight vest for all circuits!

Standard Push Ups - Round 1: 50 reps, Round 2: 27, Round 3: 25
Wide Pull Ups - 8 reps
Military Push Ups - 16 reps
Pull Ups - 12 reps

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

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

　

Did This Circuit 3 Times

20 Minutes HIIT

Great workout. 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!

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

9:30:
4 Egg White
1.5oz Ground Turkey

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Turkey

5:00:

1.5c Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Egg Whites
Fat Free Dressing

Tuesday PM:

2 Mile Jog

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!

8/27/12 Legs/Cardio

Morning Workout:

Legs:


1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Glute Raise

Set 1: 25 Reps w/ legs elevated

Set 2: 25 Reps w/ legs elevated

Set 3: 25 Reps w/ legs elevated

Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 25lbs - 15 reps each leg

Set 2: 40lbs - 15 reps each leg

Set 3: 50lbs - 15 reps each leg

Set 4: 70lbs - 15 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg

Set 2: 40lbs - 20 reps each leg

Set 3: 50lbs - 20 reps each leg

Set 4: 70lbs - 20 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps

Set 2: 60lbs - 30 reps

Set 3: 70lbs - 30 reps

Set 4: 100lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 76 total

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




------

Evening Workout:

Kettlebell: 22.5lbs

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



2nd Set

27.5lbs

3rd Set
32.5lb Weight


5 Minutes of Bear Crawls

8/26/12 Shoulders/Arms/Cardio and Good Eating AGAIN

1 Scoop Juggernaut HP

1 Scoop Carno-Cre




Shoulders/Arms

Previous Week ~~ Current
Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60

Set 2 52.5lbs - 16 ~~ 40lbs -28

Set 3 60lbs - 6 ~~ 40lbs- 25 dropped 20lbs - 20

Bicep Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 17 reps

Set 2 30lbs - 8 ~~ 9 reps

Set 3 30lbs - 8 ~~ 8 reps dropped to 20lbs - 6

One Arm Tricep Overhead
Set 1 15lbs - 20 ~~ 20lbs - 20

Set 2 15lbs - 20 ~~ 25lbs - 12

Set 3 15lbs - 15 ~~ 25lbs - 12 dropped 15lbs - 15

----

Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32

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

Set 3 30lbs - 12 ~~ 30lbs - 14

21's
Set 1 25lbs - 21 ~~ 25lbs - 21

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

Set 3 35lbs - 21 ~~ 35lbs - 21

Front/Back Extensions
Set 1 25lbs - 20 ~~ 25lbs - 20

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

Set 3 25lbs - 12 ~~ 25lbs - 12

---

Front Raise
Set 1 20lbs - 24 ~~ 20lbs - 24

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

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

Alt. Curls - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 12

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

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

Dips
Set 1 40 reps ~~ Legs raised -40

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

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

----

Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20

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

Set 3 30lbs - 12 ~~ 35lbs - 8

Concentration Curl - 3 Sec Hold At Top
Set 1 25lbs - 12 ~~ 25lbs - 14

Set 2 30lbs- 10 ~~ 35lbs - 7

Set 3 35lbs - 8 ~~ 35lbs - 5 dropped 20lbs - 10

Lying Down Tricep
Set 1 20lbs - 15 ~~ 20lbs - 30

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

Set 3 20lbs - 16 ~~ 30lbs - 10 dropped 20lbs - 10

----

Arnold Press
Set 1 25lbs - 25 ~~ 25lbs - 25

Set 2 25lbs - 20 ~~ 30lbs - 20

Set 3 25lbs - 12 ~~ 35lbs - 20 dropped to 20lbs - 8

DB Preacher Curl - 3 Sec Hold At Top
Set 1 20lbs - 12 ~~ 20lbs - 14

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

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

Declined Lying Down Tricep
Set 1 20lbs - 16 ~~ 20lbs - 20

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

Set 3 20lbs - 16 ~~ 35lbs - 6 dropped to 20lbs - 8

----

Inlcline Hammer Curls - 3 Sec Hold At Top
Set 1 20lbs - 10 ~~ 20lbs - 7

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

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

Shoulder Rolls
Set 1 20lbs - 10

Set 2 25lbs - 10

Set 3 30lbs - 20

---

Inlcline Curls - 3 Sec Hold At Top
Set 1 20lbs - 6 ~~ 20lbs - 10

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

Set 3 20lbs - ~~ 25lbs - 6 dropped to 15lbs - 6

Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16

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

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

---------

Burn outs

Quick DB Curls
20lbs - 50 reps

2 Handed Kettlebell Raise Behind Head
32.5lbs - 28 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

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!


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

Lunch: 

 

 

8oz Ground Chicken w/ Tomatoes and Peppers
1/4c Rice
Multi-Grain Wrap w/ a slice of cheese

Pre-Workout

Protein Caaaake!


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 Cruch - 8 Reps held for 3 secs each
Repeat once

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

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


Weighted Decline Sit-Ups- 22.5lbs - 2 Sets 15 reps
Hanging Bicycles -16 Reps
Repeat once

50 Burpees

40 Minutes 4mph

Dinner:

3 Pepper halves stuffed with 8oz Ground Chicken
Zucchini Slices
Yams with cinnamon sprinkled on

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

Pre-Bed:
3/4c Fat Free Cottage Cheese
1/2c Fat Free Greek Yogurt
1/4 Cherrios
1 Scoop Protein Powder

8/25/12 Chest/Back and Lots Of Cardio!

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

DROPSET WEEKEND

[b]DB Bench:[/b]

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

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

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

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

[b]DB Row:[/b]

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

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

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

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

----

[b]DB Flyes- Flat[/b]

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

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

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

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

Set 1 - 8 reps

Set 2 - 8

Set 3 - 8

----

[b]Incline Bench[/b]

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

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

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

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

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Incline Flyes[/b]

Set 1 - 25lbs - 32 reps

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

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

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

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Decline Press[/b]

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

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

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

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

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

----

[b]Decline Flyes[/b]

Set 1 - 25lbs - 30

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

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

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

Set 1 - 12 reps

Set 2 - 11

Set 3 - 10

----

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

Set 1 - 18 reps

Set 2 - 15

Set 3 - 15

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

Set 1 - 8 reps

Set 2 - 7

Set 3 - 6


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

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!

Afternoon Workout
45 Minutes walking at 4mph

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. :)

8/23/12 Shoulder/Arms/Cardio-Cardio

1 scoop Juggernaut HP

1 scoop Carno-Cre

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

Standing Shoulder Press - 45lbs - 12 reps
In & Out Curls - 30lbs - 16 reps
Bent Over Tricep Extensions - 25lbs - 16 reps

---

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

Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 12 reps
Dips w/ 40lbs - 30 Reps

---

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

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

---

Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 30lbs - 10 reps
Standing Tricep Extensions - 42.5lbs 32 reps

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

---

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

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

50 Burpees

20 Minutes HIIT- 3 minute 4.0mph/2 minute 6.0mph- Repeat 4 times

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.

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).

------

Thursday PM:

30 Minute Jog

Arctic Zero Review #4!!!! Chocolate

We are down to 2 flavors! Chocolate and Chocolate Mint Cookie. This evening however I chose...

CHOCOLATE!!!

First off let me say this flavor was great from the get go. The chocolate taste was incrediable. I even had to double check to make sure it was 150 calories in this bad boy. The taste was unreal. It was a nice rich chocolatey taste.

This is one pint of Arctic Zero I did not want to end! I even licked the pint a little bit to get as much of the chocolatey goodness I could! I just couldn't get over the strong taste. It was almost like eating real ice cream in a sense.

My overall ratings...
1. Chocolate
2. Chocolate Peanutbutter
3. Strawberry
4. Maple Vanilla

8/22/12 Legs/Cardio - Abs

1 Scoop Juggernaut HP

1 Scoop Carno-Cre

Wednesday AM:

DB Squats:

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

Step Ups:

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

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 60lbs - 12 reps
Set 3: 90lbs - 8 reps
Set 4: 90lbs - 8 reps
Set 5: Bodyweight - 12 fast reps

Wide Stance Squats:

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

Single Calf Raise:

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

20 mins HIIT

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

Was definitely moving more weight today. Still hit those high reps. Burn was great and my heart rate was up real good!

-----

Wednesday Evening Workout:

Ab Ripper X

Followed by..

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

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

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

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

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

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

Decline Sit Ups - 15 reps
Repeat once

50 Burpees

Chest/Back/Cardio-Cardio

1 Scoop Juggernaut HP

1 scoop carno-cre

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

Standard Push Ups -50 reps
Wide Pull Ups - 12 reps
Military Push Ups - 20 reps
Pull Ups - 12 reps

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

Diamond push ups - 20 reps
1 arm DB rows - 60lbs 16 reps
Downward dog push ups - 8 reps
Bent over flyes - 20lbs 16 reps
　
Did This Circuit 3 Times
20 Minutes HIIT

What a great workout. That additional 10lbs sure does make a huge difference on everything. Everything just was a lot tougher. Can't wait to do this again next week. This week I was pressed for time so I did rush a little more than usual but next week I should be able to focus more

1c Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA
9:30:
4 Egg White
1.5oz Ground Turkey

Noon:
1 1/2c Chicken Breast
Light Ketchup

2:30:
4 Egg White
1.5oz Ground Turkey

5:00:
1.5c Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Eggs
Fat Free Dressing

Tuesday PM:

2 Mile Jog
50 Burpees

My legs were beat during my jog. Definitely feeling tired. But I did manage to squeeze out 50 burpees after the fact. Going to rest up tonight and take it easy for another leg day tomorrow! Carb Day too yeah!

8/20/12 Legs/Cardio

Morning Workout:
Legs:

1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Force
Glute Raise

Set 1: 25 Reps w/ legs elevated
Set 2: 25 Reps w/ legs elevated
Set 3: 25 Reps w/ legs elevated
Set 4: 25 Reps w/ legs elevated

Split Squat

Set 1: 25lbs - 15 reps each leg
Set 2: 35lbs - 15 reps each leg
Set 3: 40lbs - 15 reps each leg
Set 4: 60lbs - 15 reps each leg

Lunge

Set 1: 25lbs - 20 reps each leg
Set 2: 35lbs - 20 reps each leg
Set 3: 40lbs - 20 reps each leg
Set 4: 60lbs - 20 reps each leg

Standing Calf Raise

Set 1: 40lbs - 30 reps
Set 2: 60lbs - 30 reps
Set 3: 70lbs - 30 reps
Set 4: 80lbs - 30 reps

5 Minutes:
Burpees w/ Jump forward - 72 total

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


Great workout again! Definitely like doing the HIIT afterwards. Seems like it makes a nice difference for the burn on my calves and definitely burns more calories so I can eat more slightly and still maintain a lean body.

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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)
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging

2nd Set27.5lbs
3rd Set32.5lb Weight
5 Minutes of Bear Crawls

Shoulders/Arms/Cardio-Abs/Cardio-Good Eats!

1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Force

Shoulders/Arms

Previous Week ~~ Current
Standing Shoulder Press:

Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 16 ~~ 40lbs -25
Set 3 60lbs - 6 ~~ 40lbs- 25
Bicep Curls - 3 Sec Hold At Top

Set 1 20lbs - 10
Set 2 30lbs - 8
Set 3 30lbs - 8
One Arm Tricep Overhead

Set 1 20lbs - 35 ~~ 15lbs - 15
Set 2 30lbs - 16 ~~ 15lbs - 20
Set 3 35lbs - 8 ~~ 15lbs - 15

----

Side Raise

Set 1 15lbs - 32 ~~ 15lbs - 32
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
21's - 3 Sec Hold At Top

Set 1 25lbs - 21 ~~ 25lbs - 21
Set 2 30lbs - 21 ~~ 30lbs - 21
Set 3 35lbs - 21 ~~ 35lbs - 21
Front/Back Extensions

Set 1 20lbs - 18 ~~ 25lbs - 20
Set 2 30lbs - 8 ~~ 25lbs - 16
Set 3 30lbs - 6 ~~ 25lbs - 12

---

Front Raise

Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 25lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls - 3 Sec Hold At Top

Set 1 20lbs - 12
Set 2 30lbs - 8
Set 3 35lbs -
Dips

Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised w/ 40lbs - 30
Set 3 LR- 32 reps ~~ Legs raised w/ 40lbs- 30

----

Rear Delt Fly

Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 35lbs - 8
Concentration Curl - 3 Sec Hold At Top

Set 1 25lbs - 12
Set 2 30lbs- 10
Set 3 35lbs - 8
Lying Down Tricep

Set 1 25lbs - 25 ~~ 20lbs - 15
Set 2 30lbs - 18 ~~ 20lbs -16
Set 3 35lbs - 10 ~~ 20lbs - 16

----

Arnold Press

Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 25lbs - 20
Set 3 40lbs - 12 ~~ 25lbs - 20
DB Preacher Curl - 3 Sec Hold At Top

Set 1 20lbs - 12
Set 2 25lbs - 10
Set 3 30lbs - 8
Declined Lying Down Tricep

Set 1 25lbs - 25 ~~ 20lbs - 16
Set 2 30lbs - 12 ~~ 20lbs - 16
Set 3 35lbs - 10 ~~ 20lbs - 16

----

Inlcline Hammer Curls - 3 Sec Hold At Top

Set 1 20lbs - 10
Set 2 25lbs - 6
Set 3 30lbs - 4
Shoulder Rolls

Set 1 20lbs - 8
Set 2 25lbs - 8
Set 3 30lbs - 8
---

Inlcline Curls - 3 Sec Hold At Top

Set 1 20lbs - 6
Set 2 20lbs - 7
Set 3 20lbs -
Tricep Kettlebell Raise

Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 14 ~~ 27.5LBS - 14
Set 3 30lbs- 14 ~~ 32.5LBS - 10
---------
Burn outs
Quick DB Curls

20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head

32.5lbs - 35 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
Great workout today. My elbow did bother me a little bit so you can tell that for the shoulders and triceps I went lighter than normal. Also you will notice my bicep work has changed to a 3 sec squeeze at the top. Man did that work amazing. My pump was incrediable! I'm starting to change it up more for Biceps and incorporate new ways. For example the 3 Second Squeeze, Drop Sets (Used to do them all the time but haven't for over a year now), Heavy, and Burst Up/Slow Negative down. Just trying to keep those muscle guessing. I'll probably start to incorporate those 4 methods into my other muscle groups at some point as well.


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

Lunch: Sooo good
1/4C Brown Rice
1 Multi-Grain Wrap w/ Just a hint of mayo on the wrap
8 oz Ground Chicken
Green Peppers

Pre-Workout

Protein Cake w/ Greek Yogurt Icing - I can get you the recipe if you like!? It was so good!
And a Hot Fudge Sundae Pop Tart! Just 1!

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 Cruch - 8 Reps held for 3 secs each
Repeat once

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

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


Weighted Decline Sit-Ups
22.5lbs - 3 Sets 10 reps

50 Burpees

40 Minutes 4mph

Dinner:
8oz Lean 93/7 Ground Beef Meatloaf
Green Beans
1 1/4c Yams sprinkled with Cinnamon

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

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

Overall:
Calories: 2980
Fat: 85
Carbs: 324
Protein: 247

Not a bad high carb day! I'm really just feeling out the waters right now with my diet for the most part. I mean Yesterday I weighed 163.4 in the AM, Then had a good breakfast and Lunch but then went to town at a Chinese Buffet and ate when I got home. Worked Out this morning and still weighed 163ish. So Today I really kicked it up and tomorrow I'm going to see what the scale says and perhaps my weekends will be more treat filled than before :).