1 Scoop Juggernaut HP
1 scoop carno-cre
1/2 scoop Infinite Force
Standard Push Ups -50 reps
Wide Pull Ups - 16 reps
Military Push Ups - 20 reps
Pull Ups - 16 reps
Wide Fly Push Ups - 20 Reps
Close grip pull ups - 16 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
This week this felt a lot harder than last week. I'm not sure why. I could only do it 3 times because I got to get into work early today for some overtime. LOVE THAT MONEY. It was a good work out none the less. Was sweating good and keeping up a good tempo. I would have loved to give it another round if time allowed however.
1c Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Whey
1 Scoop BCAA
1 Medium Banana
9:30:
4 Egg White
1 Whole Egg
Light Ketchup
Noon:
5oz Chicken Breast
Light BBQ sauce
1 Whole Egg
2:30:
4 Egg White
1 Whole Egg
Light Ketchup
5:00:
5-6 oz Chicken Breast
Salad w/ Croutons, Sunflower Seeds, ect
2 Whole Eggs
Fat Free Dressing
Tuesday PM:
Normally this would be a jogging day but it was rainy out so I did abs today and will try to jog tomorrow evening!
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
50 Burpees
1 cup Canteloupe
1 cup watermelon
Protein Cheesecake
Tuesday, July 31, 2012
Monday, July 30, 2012
7/30/12
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: 20lbs - 15 reps each leg
Set 2: 25lbs - 15 reps each leg
Set 3: 30lbs - 15 reps each leg
Set 4: 30lbs - 15 reps each leg
Lunge
Set 1: 20lbs - 20 reps each leg
Set 2: 25lbs - 20 reps each leg
Set 3: 30lbs - 20 reps each leg
Set 4: 30lbs - 20 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 50lbs - 30 reps
Set 3: 60lbs - 30 reps
Set 4: 70lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward
Nice leg workout this morning. Felt a awesome burn. I increased weight across the board. I could have went heavier but I'm easing my way into things for and focusing on the deep burn.
------
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 w/
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging
3rd Set
30lbs w/
Added 5lb weights w/ Jump Rope, Jumping Jacks and Jogging
5 Minutes of Bear Crawls.
Great workout this evening. My legs were burning crazy during the bear crawls again. Those are such a great exercise. I was drenched in sweat and dripping all over the floor. I even increased my weight for my 3rd set!
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: 20lbs - 15 reps each leg
Set 2: 25lbs - 15 reps each leg
Set 3: 30lbs - 15 reps each leg
Set 4: 30lbs - 15 reps each leg
Lunge
Set 1: 20lbs - 20 reps each leg
Set 2: 25lbs - 20 reps each leg
Set 3: 30lbs - 20 reps each leg
Set 4: 30lbs - 20 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 50lbs - 30 reps
Set 3: 60lbs - 30 reps
Set 4: 70lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward
Nice leg workout this morning. Felt a awesome burn. I increased weight across the board. I could have went heavier but I'm easing my way into things for and focusing on the deep burn.
------
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 w/
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging
3rd Set
30lbs w/
Added 5lb weights w/ Jump Rope, Jumping Jacks and Jogging
5 Minutes of Bear Crawls.
Great workout this evening. My legs were burning crazy during the bear crawls again. Those are such a great exercise. I was drenched in sweat and dripping all over the floor. I even increased my weight for my 3rd set!
Arctic Zero Ice Cream
I took the plunge and bought some Arctic Zero ice cream from Amazon.com since no local stores in my area actually carry it.
Since you buy it on Amazon.com you have to buy it in bulk. I opted for the 10 pint option at roughly $65 free shipping. It ships in a dry ice container. It showed up cold and frozen.
I got:
2 Maple Vanilla
2 Chocolate
2 Strawberry
2 Chocolate Peanubutter
2 Chocolate Mint Cookie
So far I only had the Maple Vanilla. It was very good!
Here are the nutrient facts for each pint of Arctic Zero Ice Cream:
As you can see a whole pint is only 150 calories. So, of course I ate the whole thing!
The Maple Vanilla at first had a strong maple flavor. Which was good. It was somewhat creamy as well. You could see a difference in actual ice cream compared to this but it was still good and satisfies the ice cream craving for sure.
I will rate the flavors in order of my favorite to least favorite.
Rankings so far:
1. Maple Vanilla
2.
3.
4.
5.
I'm really looking forward to trying the Chocolate Mint Cookie. Next weekend I may give the regular Chocolate or Strawberry a go!
I got:
2 Maple Vanilla
2 Chocolate
2 Strawberry
2 Chocolate Peanubutter
2 Chocolate Mint Cookie
So far I only had the Maple Vanilla. It was very good!
Here are the nutrient facts for each pint of Arctic Zero Ice Cream:
As you can see a whole pint is only 150 calories. So, of course I ate the whole thing!
The Maple Vanilla at first had a strong maple flavor. Which was good. It was somewhat creamy as well. You could see a difference in actual ice cream compared to this but it was still good and satisfies the ice cream craving for sure.
I will rate the flavors in order of my favorite to least favorite.
Rankings so far:
1. Maple Vanilla
2.
3.
4.
5.
I'm really looking forward to trying the Chocolate Mint Cookie. Next weekend I may give the regular Chocolate or Strawberry a go!
Sunday, July 29, 2012
7/29/12
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 ~~ 52.5lbs -16
Set 3 60lbs - 6 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 16 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8
----
Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
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 20lbs - 18 ~~ 20lbs - 18
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 30lbs - 6 ~~ 30lbs - 6
---
Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised w/ 20lbs - 30
Set 3 LR- 32 reps ~~ Legs raised w/ 20lbs- 30
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 18 ~~ 35lbs - 15
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 50lbs - 6 ~~ 52.5lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
DB Preacher Curl
Set 1 22.5lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 12 ~~ 30lbs - 16
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Inlcline Hammer Curls
Set 1 25lbs - 16 ~~ 25lbs - 16
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8
Shoulder Rolls
Set 1 25lbs - 8 ~~ 25lbs - 8
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 35lbs - 8 ~~ 35lbs - 8
---
Inlcline Curls
Set 1 20lbs - 16 ~~ 20lbs - 16
Set 2 25lbs - 11 ~~ 25lbs - 11
Set 3 30lbs - 10 ~~ 30lbs - 9
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
30lbs - 35 reps
1 scoop Infinite Whey
1 scoop BCAA
1 cup Almond Milk
Another awesome workout. I really felt a great pump in my arms. Not much improvement this week, There was some though! This took about 80 minutes to do. I really like doing the burn outs at the end, they just burn. I may start to do more sets of burn outs cause I think they will be beneficial in the grand scheme of things!
Took about 30ish minute break to have my protein shake.
Stretched for 5-10 minutes
Jog 3.25 Miles in 29 Minutes without stopping to catch my breath. Longest and Fastest Time woweeee
30 Burpees to round it out.
1 Medium Banana
4 Egg Whites, 1 Whole Egg Scrambled
Threw in some Seasoning and it turned out great with a little dab of ketchup! Mmmm.
-----
Went to my parents for lunch. They surprised me with some nice Pork Ribs and Salads and snow peas. Very good! The ribs were lightly seasoned and lightly covered in BBQ sauce, It was a nice change from chicken and turkey haha.
I came home and did my workout.
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
50 Burpees
1 Cup Cantaloupe
1 Cup Watermelon
Dinner:
Cabbage Rolls:
Cabbage on the bottom
8oz Lean Ground Turkey
Some sauerkraut
Cabbage on top
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 ~~ 52.5lbs -16
Set 3 60lbs - 6 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 16 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8
----
Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
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 20lbs - 18 ~~ 20lbs - 18
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 30lbs - 6 ~~ 30lbs - 6
---
Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised w/ 20lbs - 30
Set 3 LR- 32 reps ~~ Legs raised w/ 20lbs- 30
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 18 ~~ 35lbs - 15
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 50lbs - 6 ~~ 52.5lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 20 ~~ 30lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
DB Preacher Curl
Set 1 22.5lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 12 ~~ 30lbs - 16
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Inlcline Hammer Curls
Set 1 25lbs - 16 ~~ 25lbs - 16
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8
Shoulder Rolls
Set 1 25lbs - 8 ~~ 25lbs - 8
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 35lbs - 8 ~~ 35lbs - 8
---
Inlcline Curls
Set 1 20lbs - 16 ~~ 20lbs - 16
Set 2 25lbs - 11 ~~ 25lbs - 11
Set 3 30lbs - 10 ~~ 30lbs - 9
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
30lbs - 35 reps
1 scoop Infinite Whey
1 scoop BCAA
1 cup Almond Milk
Another awesome workout. I really felt a great pump in my arms. Not much improvement this week, There was some though! This took about 80 minutes to do. I really like doing the burn outs at the end, they just burn. I may start to do more sets of burn outs cause I think they will be beneficial in the grand scheme of things!
Took about 30ish minute break to have my protein shake.
Stretched for 5-10 minutes
Jog 3.25 Miles in 29 Minutes without stopping to catch my breath. Longest and Fastest Time woweeee
30 Burpees to round it out.
1 Medium Banana
4 Egg Whites, 1 Whole Egg Scrambled
Threw in some Seasoning and it turned out great with a little dab of ketchup! Mmmm.
-----
Went to my parents for lunch. They surprised me with some nice Pork Ribs and Salads and snow peas. Very good! The ribs were lightly seasoned and lightly covered in BBQ sauce, It was a nice change from chicken and turkey haha.
I came home and did my workout.
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
50 Burpees
1 Cup Cantaloupe
1 Cup Watermelon
Dinner:
Cabbage Rolls:
Cabbage on the bottom
8oz Lean Ground Turkey
Some sauerkraut
Cabbage on top
Protein Cheesecake
Who doesn't love cheesecake!?
I stumbled upon this recipe over at bodybuilding.com.
It looks something like this:
12oz - Fat Free Philadelphia Cream Cheese
10oz - F age 0% Fat Free Greek Yogurt
2 whole eggs
3/4 Cup - Granulated Splenda
1/4 Cup - 1% Milk
1.25 Scoop - Trutein Vanilla Protein (42.5g)
1 tsp - Vanilla Extract
1/4 tsp - Kosher salt
I however did not use: Salt, Vanilla Extract. I did use more Cream Cheese and Greek Yogurt cause thats how the packaing was and I didnt feel like resealing it. So my version looked like this..
16oz Fat Free Cream Cheese
12oz Fat Free Greek Yogurt
2 Whole Eggs
8 Packages of Truvia
1/4 Cup - Unsweetened Almond Milk
1.25 Scoop Infinite Labs Chocolate Protein
Thats it!
Directions: All ingredients at room temperature.
1. Preheat Oven to 325 - Prepare 6" cake pan with non-stick spray and parchment paper in the bottom.
2. Cream Cheese in mixer - mix on medium until creamy - scrape sides of bowl down.
3. Add splenda - mix on medium until incorporated - scrape sides of bowl down.
4. Add eggs one at a time while on medium. Again...scrape.
5. Add the rest of the ingredients - mix on medium for 3 minutes.
6. Pour in pan - extra batter in mouth - yum.
7. Bake at 325 for 30 minutes. Turn oven to 200 for 50min - 1 hour. Remove and let cool on the counter. Wrap and refrigerate overnight.
Turned out like this..
I stumbled upon this recipe over at bodybuilding.com.
It looks something like this:
12oz - Fat Free Philadelphia Cream Cheese
10oz - F age 0% Fat Free Greek Yogurt
2 whole eggs
3/4 Cup - Granulated Splenda
1/4 Cup - 1% Milk
1.25 Scoop - Trutein Vanilla Protein (42.5g)
1 tsp - Vanilla Extract
1/4 tsp - Kosher salt
I however did not use: Salt, Vanilla Extract. I did use more Cream Cheese and Greek Yogurt cause thats how the packaing was and I didnt feel like resealing it. So my version looked like this..
16oz Fat Free Cream Cheese
12oz Fat Free Greek Yogurt
2 Whole Eggs
8 Packages of Truvia
1/4 Cup - Unsweetened Almond Milk
1.25 Scoop Infinite Labs Chocolate Protein
Thats it!
Directions: All ingredients at room temperature.
1. Preheat Oven to 325 - Prepare 6" cake pan with non-stick spray and parchment paper in the bottom.
2. Cream Cheese in mixer - mix on medium until creamy - scrape sides of bowl down.
3. Add splenda - mix on medium until incorporated - scrape sides of bowl down.
4. Add eggs one at a time while on medium. Again...scrape.
5. Add the rest of the ingredients - mix on medium for 3 minutes.
6. Pour in pan - extra batter in mouth - yum.
7. Bake at 325 for 30 minutes. Turn oven to 200 for 50min - 1 hour. Remove and let cool on the counter. Wrap and refrigerate overnight.
Turned out like this..
Turned out tasting very good! It'd be nice if I used maybe some Hershey's Baking Cocoa for a chocolatey taste. Next time! Also you can add some toppings to it like whipped cream or sugar free syrup would be good. I may omit the protein powder next time in favor of Sugar Free, Fat Free Pudding Mix! Hmmm.
The nutrients broke down like this...
Overall:
Calories: 1078
Fat: 16g
Carbs: 75
Protein: 138
But I cut mine up into 8 slices. So, each slice would be..
Calories: 135
Fat: 2g
Carbs: 9.3
Protein: 17.25
Not to shabby!!!
My Equipment
I figured I'd give a little information of all the equipment I have at my use.
First off is the Bowflex Select Tech 52.5lbs Dumbbells.
I got these like 7 years ago and they are still holding up good. I like the adjustments in them for quick paced workouts cause I like to move fast and super set. You can definitely tell they are starting to show there age. They are starting to "squeek and creek" a little but overall they do great and still holding up good.
Bowflex Bench.
I got this free with my Bowflex Select Tech Dumbbells. I use it a lot and its been great. I wish it had more angles but I'm very happy with it. I also use this for bench jumps and steps up so I'm getting great use out this bench.
Iron Master Dumbbells.
I got theses about 7-8 months ago. I like these cause they go up to 70lbs. Thats the reason why I got them because I wanted to be able to keep progressing in Bench Presses and other exercises. They are great to have. I use my Bowflex more just because they are much, much faster to change weights and keep going. So I tend to use these more for my heaviers moves like Benching and some Leg workouts. It also came with the Ironmaster Stand free and its great. It has a shelf and a bottom stand as well. I put the Kettebell on the bottom and spare weights on the upper shelf with my Push Up Bars.
Iron Master Kettlebell.
I got this a few months ago. It is 22.5lbs standard. I got this because I can use my Iron Master plates and Lock Screws just like I can with the Dumbbells. This offers me more variety with my workouts. I use this every week as well. I'm glad I got it. I like doing Kettlebell workouts and using it for Triceps and leg work. Sometimes I use it for push ups. I do wish I had 2 though so I can do Push Ups to Rows or Renegade Push Ups.
Pull Up Bar.
I got this 2 years ago and its holding up great. Ordered it on Amazon. It was the only had I found at the time that offered many grips and could fit into a 36" wide doorway since I live in a Handi-Cap Accessible apartment.
Perfect Push Up Bars.
I got these 2-3 years ago for Christmas. I never really used them until I got my apartment and started doing P90X and man these are nice to have. I dont really use the Turning I just keep them stable and just pount out those push ups with them. The extra depth is really nice and gives me motion and a stretch.
Everlast Punching Bag.
I got this 5 years ago and finally just started using this year cause I had room to in my apartment. Its a nice way to change up the cardio I think. Variety is the spice of life!
V-Force 40lb Weight Vest.
This isn't here yet but it is in the mail coming! I got this for wearing while running, push ups, pull ups, leg work and whatever else. Burpees too! Wowee! I feel this will definitely get its uses and be worth its weight in gold.
LifeSpan TR5000i Treadmill.
Same as the vest. It will be here within the week. Treadmill will definitely allow me to do more running and I feel that will be very, very essential to my training. I'll have a review up of this once I get it.
First off is the Bowflex Select Tech 52.5lbs Dumbbells.
I got these like 7 years ago and they are still holding up good. I like the adjustments in them for quick paced workouts cause I like to move fast and super set. You can definitely tell they are starting to show there age. They are starting to "squeek and creek" a little but overall they do great and still holding up good.
Bowflex Bench.
Iron Master Dumbbells.
Iron Master Kettlebell.
I got this a few months ago. It is 22.5lbs standard. I got this because I can use my Iron Master plates and Lock Screws just like I can with the Dumbbells. This offers me more variety with my workouts. I use this every week as well. I'm glad I got it. I like doing Kettlebell workouts and using it for Triceps and leg work. Sometimes I use it for push ups. I do wish I had 2 though so I can do Push Ups to Rows or Renegade Push Ups.
Pull Up Bar.
I got this 2 years ago and its holding up great. Ordered it on Amazon. It was the only had I found at the time that offered many grips and could fit into a 36" wide doorway since I live in a Handi-Cap Accessible apartment.
Perfect Push Up Bars.
I got these 2-3 years ago for Christmas. I never really used them until I got my apartment and started doing P90X and man these are nice to have. I dont really use the Turning I just keep them stable and just pount out those push ups with them. The extra depth is really nice and gives me motion and a stretch.
Everlast Punching Bag.
I got this 5 years ago and finally just started using this year cause I had room to in my apartment. Its a nice way to change up the cardio I think. Variety is the spice of life!
V-Force 40lb Weight Vest.
LifeSpan TR5000i Treadmill.
Same as the vest. It will be here within the week. Treadmill will definitely allow me to do more running and I feel that will be very, very essential to my training. I'll have a review up of this once I get it.
Saturday, July 28, 2012
Lunch and Dinner
Lunch:
Grilled Chicken Salad from the Taste Of Philly in Selinsgrove, PA
Grilled Chicken Salad from the Taste Of Philly in Selinsgrove, PA
w/ Cheese, Pickled Egg, Olives, Onions, Cherry Tomatoes, Big Croutons, Cucumbers, Bacon and a Pepper Shooter.
Dinner:
Ground Chicken seasoned and marinated with some shredded cheese on top in a Lettuce Wrap.
Not Pictures: Peas and Carrots
Motivation
One of my favorite motivational videos!
Enjoy!
Our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure, beyond measure.
Ima show you, how great I am.
Last night I cut the light off in my bedroom, hit the switch, and was in the bed before the room was dark.
Ima show you, how great I am.
Only last week, I murdered a rock, injured a stone, hospitalized a brick, Im so mean I make medicine sick.
Ima show you, how great I am.
This kids gonna be the best kid in the world.
This kids gonna be somebody better than anybody I ever knew.
Ima show you, how great I am.
I have wrastled with an alligator, I done tussled with a whale, I done handcuffed lightnin, thrown thunder in jail.
Ima show you, how great I am.
All you chumps are gonna bow when I whoop him, all of you, I know you got him, I know youve got him picked, but the mans in trouble, Ima show you how great I am.
But somewhere along the line you changed, you stopped being you.
You let people stick a finger in your face and tell you youre no good, and when things got hard, you started looking for something to blame, like a big shadow.
Let me tell you something you already know, the world aint all sunshine and rainbows, its a very mean and nasty place and I dont care how tough you are, it will beat you to your knees and keep you there permanently if you let it.
You, me, or nobody, is gonna hit as hard as life; but it aint about how hard you hit, its about how hard you can get hit and keep moving forward, how much you can take and keep moving forward.
Thats how winning is done.
Cause if youre willin to go through all the battling you gotta go through to get to where you wanna get, whos got the right to stop you. I mean maybe some of you guys got something you never finished, something you really want to do, something you never said to somebody, something. And youre told no even after you pay your dues, whos got the right to tell you that, who? Nobody.
Its your right to listen to your gut, it aint nobodys right to say no, after you earn the right to be where you want to be and do what you want to do.
Now if you know what youre worth, then go out and get what youre worth.
But youve gotta be willing to take the hits. And not pointing fingers saying you aint where you wanna be because of him, or her, or anybody.
Cowards do that and that aint you!
Youre better than that!
Our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people won’t feel insecure around you.
We are all meant to shine, as children do.
It’s not just in some of us; it’s in everyone.
And as we let our own light shine, we unconsciously give other people permission to do the same.
As we are liberated from our own fear, our presence automatically liberates others.
Our deepest fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure.
All you chumps are gonna bow when I whoop him, all of you, I know you got him, I know youve got him picked, but the mans in trouble, Ima show you how great I am.
7/28/12 Workout
1 Scoop Juggernaut HP
1 Scoop Carno-Cre
1/2 Scoop Infinite Force
Previous Week ~~ Current week
DB Bench:
Set 1 - 35lbs - 60 reps ~~ 35lbs - 60
Set 2 - 52.5lbs - 35 reps ~~ 52.5lbs - 35
Set 3 - 60lbs - 18 reps ~~ N/A
Set 4 - 60lbs - 16 reps ~~ N/A
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 26
Set 3 - 70lbs - 22 ~~ 70lbs - 22
Set 4 - 70lbs - 18 ~~ 70lbs - 18
----
DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 35
Set 2 - 40lbs - 22 ~~ 40lbs - 22
Set 3 - 45lbs - 20 ~~ 45lbs - 20
1 Arm Pull Up/ 1 Arm Chin Up
Set 1 - 14 reps ~~ 14 reps
Set 2 - 16 reps ~~ 16 reps
Set 3 - 16 reps ~~ 16 reps
----
Incline Bench
Set 1 - 40lbs - 40 ~~ 40lbs - 40
Set 2 - 52.5lbs - 20 ~~ 52.5lbs - 20
Set 3 - 60lbs - 9 ~~ 60lbs - 10***
Angled Close Grip Pull Ups
Bodyweights - 12, 12, 12
----
Incline Flyes
Set 1 - 25lbs - 32 reps ~~ 25lbs - 35
Set 2 - 35lbs - 25 ~~ 35lbs - 26
Set 3 - 45bs - 16 reps ~~ 45lbs - 16
Reverse Grip Pull Ups
Bodyweight: 14, 14 ~~ 14,14,14
----
Decline Press
Set 1 - 30lbs - 45 reps ~~ 30lbs - 50***
Set 2 - 45lbs - 35 reps ~~ 45lbs - 35
Set 3 - 45lbs - 32 reps ~~ 45lbs - 32
Close Grip Pull Ups
Bodyweight: 14, 14 ~~ 14, 14, 14
----
Decline Flyes
Set 1 - 25lbs - 32 ~~ 25lbs - 32
Set 2 - 30lbs - 30 ~~ 30lbs - 30
Set 3 - 40lbs - 22 reps ~~ 40lbs - 22
Pull Ups
Bodyweight - 12 reps ~~ 12, 12, 12
----
Incline Push Ups
Bodyweight - 32 reps, ~~ 25, 22, 20
Wide Grip Pull Up
Bodyweight - 10 ~~ 10, 10, 10
Now I'm enjoying:
1 Cup Almond Milk
1 Scoop Infinite Labs Chocolate Protein
1 Scoop BCAAs
I will try to go for a jog here in a hour as long as the weather holds up. Looks like rain! Wish I had the treadmill! The benching today was cut short again, My tailbone is still bothering me pretty good so I can't really roll across it.
My afternoon/evening workout is up in the air right now. I may go see Batman and if I do that may delay or cancel my workout depending when I get home.
Friday, July 27, 2012
New Treadmill
Well I pulled the trigger on a treadmill!
I ended up getting the Lifespan TR5000i!
I initially emailed Lifespan about the TR4000i model and I got a quick response back from Brant at Lifespan and based on my information I gave him he said the 3000i would be good for my needs but since I'd be using it a lot he'd suggest the 4000i. However it was backordered he said and offered me a FREE UPGRADE to the Lifespand TR5000i model at the 4000i price. He even gave me a discount on the treadmill mat and lubrication starter kit. He gave me his direct number and extension to reach him if I was interested in ordering.
I was in awe!
He seemed like a great guy and was very helpful. Much more helpful than any of the other companies I talked to about treadmills. Some of the dealers even really over charged me by $1000 on the models I could get directly from the manufactor for much less.
Needless to say I called Brant the following day, today, and got him directly. He got my information and showed interest in my training for the obstacle courses and actually asked me questions about it and we even talked a bit about American Ninja Warrior. Which was awesome. Lifespan definitely gave a great customer experience.
I will post up a review and some pics of it once I recieve it. I'm rather excited!
I ended up getting the Lifespan TR5000i!
I was in awe!
He seemed like a great guy and was very helpful. Much more helpful than any of the other companies I talked to about treadmills. Some of the dealers even really over charged me by $1000 on the models I could get directly from the manufactor for much less.
Needless to say I called Brant the following day, today, and got him directly. He got my information and showed interest in my training for the obstacle courses and actually asked me questions about it and we even talked a bit about American Ninja Warrior. Which was awesome. Lifespan definitely gave a great customer experience.
I will post up a review and some pics of it once I recieve it. I'm rather excited!
7/27/12 Workout
Well today is Friday so I only do a morning workout.
Friday's I'm going to try to use it for a Plyometric workout from now on.
So I did roughly 40 minutes of Plyometrics this morning and it was great! I basically either do the P90X Plyometrics or the P90X2 Plyocide. This morning I did Plyocide.
I figured I could give you a few reasons why Plyometrics are important a good idea to do them:
Friday's I'm going to try to use it for a Plyometric workout from now on.
So I did roughly 40 minutes of Plyometrics this morning and it was great! I basically either do the P90X Plyometrics or the P90X2 Plyocide. This morning I did Plyocide.
I figured I could give you a few reasons why Plyometrics are important a good idea to do them:
1. Better Performance
2. Developing Muscle Power
3. Enhancing Your Ability to Burn Calories
4. Increasing Your Muscular Endurance
5. No Extreme Exercising Equipment is Needed
6. Easily Calibrated to Suit Anyone’s Needs
Thursday, July 26, 2012
7/26/12 Workout
1 scoop Juggernaut HP
1 scoop Carno-Cre
1/2 scoop Infinite Force
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 - 40 Reps
Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 10 reps
Dips - 40 Reps
---
Upright Rows - 47.5lbs - 20 reps **
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 25 reps **
Upright Rows - 52.5lbs - 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 - 8 reps
Standing Tricep Extensions - 27.5lbs - 40 reps
Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
Standing Tricep Extensions - 37.5lbs - 40 reps dropped to 22.5 for 25 reps
---
Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 10 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
Great workout this morning, Took about 40 minutes! Great pump and great work put in for sure! No evening workout tonight like I normally would go for a jog or some sort of cardio. I have plans tonight so I will be missing it.
1 scoop Carno-Cre
1/2 scoop Infinite Force
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 - 40 Reps
Deep Swimmers Press - 40lbs - 12 reps
Alt. Curls - 40lbs - 10 reps
Dips - 40 Reps
---
Upright Rows - 47.5lbs - 20 reps **
Static Curls - 30lbs (4 reps each arm twice)
Lying Down Extensions - 30lbs - 25 reps **
Upright Rows - 52.5lbs - 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 - 8 reps
Standing Tricep Extensions - 27.5lbs - 40 reps
Seated 2 Angled Flyes - 20lbs - 16 reps
Slow Bicep Curls - 40lbs 6 reps
Standing Tricep Extensions - 37.5lbs - 40 reps dropped to 22.5 for 25 reps
---
Front Raise to Side Raise - 20lbs - 16 reps
Curl up & Hammer Down - 30lbs - 10 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
Great workout this morning, Took about 40 minutes! Great pump and great work put in for sure! No evening workout tonight like I normally would go for a jog or some sort of cardio. I have plans tonight so I will be missing it.
Wednesday, July 25, 2012
7/25/12 Workout
1 Scoop Juggernaut HP
1 Scoop Carno-Cre
1/2 Scoop Infinite Labs Infinite Force
Wednesday AM:
DB Squats:
Set 1: 22.5lbs - 20 reps
Set 2: 30lbs - 25 reps
Set 3: 40lbs - 25 reps
Set 4: 50lbs - 25 reps
Step Ups:
Set 1: 30lbs - 15 reps
Set 2: 40lbs - 15 reps
Set 3: 50lbs - 15 reps
Set 4: 60lbs - 15 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
Wide Stance Squats:
Set 1: 30lbs - 25 reps
Set 2: 40lbs - 25 reps
Set 3: 50lbs - 25 reps
Set 4: 55lbs - 25 reps
Single Calf Raise:
Set 1: 20lbs - 15 reps each leg
Set 2: 30lbs - 15 reps each leg
Set 3: 35lbs - 15 reps each leg
Set 4: 40lbs - 15 reps each leg
Pretty good workout this morning. Nothing too crazy but after yesterdays jog my legs were feeling fried. So this morning I did this routine. Those Step Ups really hit my legs good and I think they will really benefit my running strength.
-----
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 - 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
Decline Sit Ups - 15 reps
Hanging Bicycles - 20 reps
Repeat once
50 Burpees
Not a bad ab workout tonight. I added that last set of Sit Ups/Bicycles in there tonight. I don't know I just felt like I could do more and still do but 40 minutes is long enough I think for the evening :). No problems what so ever with the burpees, 50 in a row non-stop!
Remember:
1 Scoop Carno-Cre
1/2 Scoop Infinite Labs Infinite Force
Wednesday AM:
DB Squats:
Set 1: 22.5lbs - 20 reps
Set 2: 30lbs - 25 reps
Set 3: 40lbs - 25 reps
Set 4: 50lbs - 25 reps
Step Ups:
Set 1: 30lbs - 15 reps
Set 2: 40lbs - 15 reps
Set 3: 50lbs - 15 reps
Set 4: 60lbs - 15 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
Wide Stance Squats:
Set 1: 30lbs - 25 reps
Set 2: 40lbs - 25 reps
Set 3: 50lbs - 25 reps
Set 4: 55lbs - 25 reps
Single Calf Raise:
Set 1: 20lbs - 15 reps each leg
Set 2: 30lbs - 15 reps each leg
Set 3: 35lbs - 15 reps each leg
Set 4: 40lbs - 15 reps each leg
Pretty good workout this morning. Nothing too crazy but after yesterdays jog my legs were feeling fried. So this morning I did this routine. Those Step Ups really hit my legs good and I think they will really benefit my running strength.
-----
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 - 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
Decline Sit Ups - 15 reps
Hanging Bicycles - 20 reps
Repeat once
50 Burpees
Not a bad ab workout tonight. I added that last set of Sit Ups/Bicycles in there tonight. I don't know I just felt like I could do more and still do but 40 minutes is long enough I think for the evening :). No problems what so ever with the burpees, 50 in a row non-stop!
Remember:
Tuesday, July 24, 2012
New Weight Vest
Well I was looking at www.weightvest.com for a good weight vest to jog in since mine isn't the greatest for it. I noticed they had a trade in program where you can trade in your old vest for a nice discount on one of their vests.
So, I contacted them and a few hours later they got in touch with me with the details and we exchanged emails back and forth. They were very timely on their responses too which who doesn't like speedy replies. The next day my old vest was packed (without the weights) into a box and sent out. They got it Monday and gave me a call this afternoon, Tuesday, I missed the call and had to call them back and they were very nice and the discount on the vest was rather awesome I must say.
Check out the video:
Needless to say I ordered a nice Black V-Force 40lb Short Narrow vest. It will be here in 7-8 days the guy said and I will put up a review and my overall thoughts once I get it. I'm rather excited!
So, I contacted them and a few hours later they got in touch with me with the details and we exchanged emails back and forth. They were very timely on their responses too which who doesn't like speedy replies. The next day my old vest was packed (without the weights) into a box and sent out. They got it Monday and gave me a call this afternoon, Tuesday, I missed the call and had to call them back and they were very nice and the discount on the vest was rather awesome I must say.
Check out the video:
Needless to say I ordered a nice Black V-Force 40lb Short Narrow vest. It will be here in 7-8 days the guy said and I will put up a review and my overall thoughts once I get it. I'm rather excited!
7/24/12 Workout
Morning Workout
1 Scoop Juggernaut HP
1 scoop carno-cre
1/2 scoop Infinite Force
Standard Push Ups -50 reps
Wide Pull Ups - 16 reps
Military Push Ups - 20 reps
Pull Ups - 16 reps
Wide Fly Push Ups - 20 Reps
Close grip pull ups - 16 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 4 Times
I was drenched in sweat again! Nothing like a great workout. It would be great to be able to do this another cycle or 2 for 5 or 6 circuits. If I had more time, but 4 circuits is plenty for now. Once I get a treadmill it'd be awesome to jog a mile after stuff like this to help emulate a actual course.
Tuesday PM:
2.5 Mile Jog
All I can say is wow. This jog was tough. Normally I'm fine. My endurance was fine and great the whole time but I think after yesterdays Leg Beating that my legs were just too tired. At first I was ok but like 1/4 of the way thru it started to feel the wear. I know overtime I will adjust better and get stronger. It took me 35 minutes to do this which isn't the greatest but I had my friend with me and when he goes we usually tend to take more walking breaks but he does his best. He is doing Run For Your Lives with me so that is awesome. I'm excited for that!
1 Scoop Juggernaut HP
1 scoop carno-cre
1/2 scoop Infinite Force
Standard Push Ups -50 reps
Wide Pull Ups - 16 reps
Military Push Ups - 20 reps
Pull Ups - 16 reps
Wide Fly Push Ups - 20 Reps
Close grip pull ups - 16 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 4 Times
I was drenched in sweat again! Nothing like a great workout. It would be great to be able to do this another cycle or 2 for 5 or 6 circuits. If I had more time, but 4 circuits is plenty for now. Once I get a treadmill it'd be awesome to jog a mile after stuff like this to help emulate a actual course.
Tuesday PM:
2.5 Mile Jog
All I can say is wow. This jog was tough. Normally I'm fine. My endurance was fine and great the whole time but I think after yesterdays Leg Beating that my legs were just too tired. At first I was ok but like 1/4 of the way thru it started to feel the wear. I know overtime I will adjust better and get stronger. It took me 35 minutes to do this which isn't the greatest but I had my friend with me and when he goes we usually tend to take more walking breaks but he does his best. He is doing Run For Your Lives with me so that is awesome. I'm excited for that!
Monday, July 23, 2012
My Diet
Figured its about time I post up my diet!
I normally like to keep it low carb. I just always have and I seem to do good that way, but with me incorporating a lot more cardio/running into my routine that may change once I start logging more miles and maybe, Just maybe I'll put those carbs back into my diet.
But for now, Here is what my Monday-Friday Diet mainly looks like...
Pre Workout Drink -
Infinite Labs Juggernaut HP
Intra Drink Mix -
Infinite Labs Carno-Cre
Infinite Labs Infinite Force
Workout
6:00 am
1 Cup Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Pro Whey
1 Scoop 5g BCAA's
1 serving Pyslum Husk
1 Medium Banana
9:30 am
5 Egg Whites
1 Whole Egg
Noon
4-5 oz Chicken Breast
Little BBQ Sauce
1 Whole Egg
2:30 pm
1 1/2 Scoop Infinite Labs 100% Pro Whey
5g BCAA
5:00 pm - Dinner
This usually depends on the day as each day of the week it changes
Monday-
8 oz Lean Turkey Breast
Veggies - Peas and Carrots
Tuesday-
5oz Chicken Breast
Big Salad and some toppings
2 Whole Eggs
Fat Free Dressing
Wednesday-
4 Lean Chicken Burgers
Veggies - Peas and Carrots
Thursday -
8oz Lean Turkey Breast
Veggies - Peas and Carrots
Friday -
Grocery Shopping so I eat out healthy, Like a salad or whole wheat wrap.
Evening Workouts - Every night but Friday
Pre-Bed:
1.25 Serving of Fat Free Cottage Cheese
2 Tablespoon Natural Peanut Butter
1 Scoop Infinite Labs 100% Pro Whey
1 Granola Bar
Snacks:
Mixed nuts here and there such as Almonds, Cashews, ect
Thats pretty much my food intake Monday-Friday. My weekend diets always vary and I can start to post them on a regular basis as they come.
I normally like to keep it low carb. I just always have and I seem to do good that way, but with me incorporating a lot more cardio/running into my routine that may change once I start logging more miles and maybe, Just maybe I'll put those carbs back into my diet.
But for now, Here is what my Monday-Friday Diet mainly looks like...
Pre Workout Drink -
Infinite Labs Juggernaut HP
Intra Drink Mix -
Infinite Labs Carno-Cre
Infinite Labs Infinite Force
Workout
6:00 am
1 Cup Unsweetened Almond Milk
1 Scoop Infinite Labs 100% Pro Whey
1 Scoop 5g BCAA's
1 serving Pyslum Husk
1 Medium Banana
9:30 am
5 Egg Whites
1 Whole Egg
Noon
4-5 oz Chicken Breast
Little BBQ Sauce
1 Whole Egg
2:30 pm
1 1/2 Scoop Infinite Labs 100% Pro Whey
5g BCAA
5:00 pm - Dinner
This usually depends on the day as each day of the week it changes
Monday-
8 oz Lean Turkey Breast
Veggies - Peas and Carrots
Tuesday-
5oz Chicken Breast
Big Salad and some toppings
2 Whole Eggs
Fat Free Dressing
Wednesday-
4 Lean Chicken Burgers
Veggies - Peas and Carrots
Thursday -
8oz Lean Turkey Breast
Veggies - Peas and Carrots
Friday -
Grocery Shopping so I eat out healthy, Like a salad or whole wheat wrap.
Evening Workouts - Every night but Friday
Pre-Bed:
1.25 Serving of Fat Free Cottage Cheese
2 Tablespoon Natural Peanut Butter
1 Scoop Infinite Labs 100% Pro Whey
1 Granola Bar
Snacks:
Mixed nuts here and there such as Almonds, Cashews, ect
Thats pretty much my food intake Monday-Friday. My weekend diets always vary and I can start to post them on a regular basis as they come.
7/23/12 Workouts
Morning Workout:
Legs:
1 Scoop Juggernaut HP
1 Scoop Carno-Cre
1/2 Scoop Infinite Force
Glute Raise
Set 1: 25 Reps
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: 20lbs - 15 reps each leg
Set 2: 20lbs - 15 reps each leg
Set 3: 20lbs - 15 reps each leg
Set 4: 20lbs - 15 reps each leg
Lunge
Set 1: 20lbs - 20 reps each leg
Set 2: 20lbs - 20 reps each leg
Set 3: 20lbs - 20 reps each leg
Set 4: 20lbs - 20 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 40lbs - 30 reps
Set 3: 40lbs - 30 reps
Set 4: 40lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward
------
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/3rd Set
27.5lbs w/
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging
5 Minutes of Bear Crawls.
What a workout this evening. Those bear crawls really got my heart rate up quick and had my legs burning! Wow just wow. I did the bear crawls in 1 minute intervals with like 20 seconds rest between each minute. I was literally dripping drenched in sweat. I wasn't going slow either, I was moving pretty good the majority of the time and did it ever burn!
Legs:
1 Scoop Juggernaut HP
1 Scoop Carno-Cre
1/2 Scoop Infinite Force
Glute Raise
Set 1: 25 Reps
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: 20lbs - 15 reps each leg
Set 2: 20lbs - 15 reps each leg
Set 3: 20lbs - 15 reps each leg
Set 4: 20lbs - 15 reps each leg
Lunge
Set 1: 20lbs - 20 reps each leg
Set 2: 20lbs - 20 reps each leg
Set 3: 20lbs - 20 reps each leg
Set 4: 20lbs - 20 reps each leg
Standing Calf Raise
Set 1: 40lbs - 30 reps
Set 2: 40lbs - 30 reps
Set 3: 40lbs - 30 reps
Set 4: 40lbs - 30 reps
5 Minutes:
Burpees w/ Jump forward
------
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/3rd Set
27.5lbs w/
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging
5 Minutes of Bear Crawls.
What a workout this evening. Those bear crawls really got my heart rate up quick and had my legs burning! Wow just wow. I did the bear crawls in 1 minute intervals with like 20 seconds rest between each minute. I was literally dripping drenched in sweat. I wasn't going slow either, I was moving pretty good the majority of the time and did it ever burn!
Sunday, July 22, 2012
7/22/12 Workouts
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 16 ~~ 52.5lbs -16
Set 3 60lbs - 6 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 16 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8
----
Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
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 20lbs - 18 ~~ 20lbs - 18
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 30lbs - 6 ~~ 30lbs - 6
---
Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised w/ 20lbs - 30
Set 3 LR- 32 reps ~~ Legs raised w/ 20lbs- 30
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 18 ~~ 35lbs - 15
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 50lbs - 6 ~~ 50lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
DB Preacher Curl
Set 1 22.5lbs - 20 ~~ 25lbs - 22
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 22 ~~ 25lbs - 22
Set 2 30lbs - 12 ~~ 30lbs - 16
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Inlcline Hammer Curls
Set 1 25lbs - 16 ~~ 25lbs - 16
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8
Shoulder Rolls
Set 1 25lbs - 8 ~~ 25lbs - 8
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 35lbs - 8 ~~ 35lbs - 8
---
Inlcline Curls
Set 1 20lbs - 16 ~~ 20lbs - 16
Set 2 25lbs - 11 ~~ 25lbs - 11
Set 3 30lbs - 10 ~~ 30lbs - 9
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 14 ~~ 27.5LBS - 14
Set 3 27.5lbs- 14 ~~ 30LBS - 10
---------
Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
30lbs - 30 reps
1 scoop Infinite Whey
1 scoop BCAA
1 cup Almond Milk
Great morning workout. This took me a little longer than do usually takes me about 70 minutes but today it took me roughly 90 minutes, but thats all good! After my first set my arms felt like they were going to explode, Thanks Juggernaut HP! I try to bold the the parts where I improved over the previous week as well. So, its easier to see my progress.
Stretched for 5-10 minutes
Jog 2.5 miles- my fastest time so far at 27 Minutes!!!! Woweeeee
30 Burpees to round it out.
-----
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
Previous Week ~~ Current
Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 16 ~~ 52.5lbs -16
Set 3 60lbs - 6 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 16 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8
----
Side Raise
Set 1 15lbs - 32 ~~ 15lbs - 32
Set 2 25lbs - 20 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
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 20lbs - 18 ~~ 20lbs - 18
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 30lbs - 6 ~~ 30lbs - 6
---
Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 24
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised w/ 20lbs - 30
Set 3 LR- 32 reps ~~ Legs raised w/ 20lbs- 30
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 18 ~~ 35lbs - 15
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 50lbs - 6 ~~ 50lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 20
Set 3 40lbs - 12 ~~ 40lbs - 12
DB Preacher Curl
Set 1 22.5lbs - 20 ~~ 25lbs - 22
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 22 ~~ 25lbs - 22
Set 2 30lbs - 12 ~~ 30lbs - 16
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Inlcline Hammer Curls
Set 1 25lbs - 16 ~~ 25lbs - 16
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8
Shoulder Rolls
Set 1 25lbs - 8 ~~ 25lbs - 8
Set 2 30lbs - 8 ~~ 30lbs - 8
Set 3 35lbs - 8 ~~ 35lbs - 8
---
Inlcline Curls
Set 1 20lbs - 16 ~~ 20lbs - 16
Set 2 25lbs - 11 ~~ 25lbs - 11
Set 3 30lbs - 10 ~~ 30lbs - 9
Tricep Kettlebell Raise
Set 1 22.5lbs - 16 ~~ 22.5lbs - 16
Set 2 27.5lbs- 14 ~~ 27.5LBS - 14
Set 3 27.5lbs- 14 ~~ 30LBS - 10
---------
Burn outs
Quick DB Curls
20lbs - 50 reps
2 Handed Kettlebell Raise Behind Head
30lbs - 30 reps
1 scoop Infinite Whey
1 scoop BCAA
1 cup Almond Milk
Great morning workout. This took me a little longer than do usually takes me about 70 minutes but today it took me roughly 90 minutes, but thats all good! After my first set my arms felt like they were going to explode, Thanks Juggernaut HP! I try to bold the the parts where I improved over the previous week as well. So, its easier to see my progress.
Stretched for 5-10 minutes
Jog 2.5 miles- my fastest time so far at 27 Minutes!!!! Woweeeee
30 Burpees to round it out.
-----
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
Supplements I Use
First and foremost I come from a bodybuilding background and mentality. For the most part atleast. I always like to use a Pre-Workout Drink, Intra Workout, Whey Protein, Creatine and Joint Support as my Key supplements. Others I use are BCAA and ZMA for now. I plan on adding in some Wheatgrass Powder here in the coming weeks as well and I will touch on that here shortly.
My Pre-Workout drink of choice is...
Infinite Labs Juggernaut HP:
I like it because it is affordable and straight out does what it is intended to do. It also does not upset my stomach like some other pre-workouts do. The taste is great. It comes in Pink Lemonade and Crimson Punch. I only have used the Pink Lemonade and it is rather refreshing every morning to drink it before my morning workouts.
Some of the ingrediants in Juggernaut HP include:
Infinite Labs Carno-Cre:
Carno-Cre is a Beta-Alanine and Creatine mix. Which is best used before your workout or like I like to do is drink it during my workout.
Benefits of Carno-Cre include:
Infinite Labs Infinite Force:
After an intense workout, your muscles necessitate the most complex selection of nutrients to minimize the wearing and tearing elicited by your training session. It is imperative for your body to receive the proper recovery in order to obtain optimal results. Infinite Force HP® offers the most advanced combination of vitamins and amino acids to help support muscle growth, promote healthy cortisol levels and support the fastest recovery time.
It contains:
Infinite Labs 100% Pro Whey:
Not much to say about Whey Protein. We all know the benefits of protein and why we need it. I won't go too much into detail about it. It contains BCAA's and EAA's as well. The flavors are great! One of the best tasting proteins out there I think.
Now those are the supplements I use on a regular basis. I use joint support as well but I just use one I get at Wal-Mart.
One of the supplements I'm really looking into getting is Wheatgrass Powder.
Benefits include:
As you can see Wheatgrass looks very, very promising. If I get some I will let you know how it works for me once I get it. Looks like it will last you about 3-4 months for $60ish. Which isn't too bad I guess!
My Pre-Workout drink of choice is...
Infinite Labs Juggernaut HP:
I like it because it is affordable and straight out does what it is intended to do. It also does not upset my stomach like some other pre-workouts do. The taste is great. It comes in Pink Lemonade and Crimson Punch. I only have used the Pink Lemonade and it is rather refreshing every morning to drink it before my morning workouts.
Some of the ingrediants in Juggernaut HP include:
- Beta-Alanine
- Agmatine Sulfate
- Malic Acid
- L-Norvaline
- L-Histidine
- Creatine Monohydrate
- Creatine Pyruvate
- Di-Creatine Malate
- L-Taurine
- Caffeine
- L-Tyrosine
Infinite Labs Carno-Cre:
Carno-Cre is a Beta-Alanine and Creatine mix. Which is best used before your workout or like I like to do is drink it during my workout.
Benefits of Carno-Cre include:
- Helps Improve Muscular Strength
- Helps Increase Muscle Endurance
- Helps Increase Power Output
- Helps Increase Carnosine Levels
- Helps Increase Lean Muscle Mass
Infinite Labs Infinite Force:
After an intense workout, your muscles necessitate the most complex selection of nutrients to minimize the wearing and tearing elicited by your training session. It is imperative for your body to receive the proper recovery in order to obtain optimal results. Infinite Force HP® offers the most advanced combination of vitamins and amino acids to help support muscle growth, promote healthy cortisol levels and support the fastest recovery time.
It contains:
- BCAA's
- L-Glutamine
- L-Citrulline Malate
- Beta-Alanine
- N-Acetyl-L-Tyrosine
- L-Phenylalanine
Infinite Labs 100% Pro Whey:
Not much to say about Whey Protein. We all know the benefits of protein and why we need it. I won't go too much into detail about it. It contains BCAA's and EAA's as well. The flavors are great! One of the best tasting proteins out there I think.
Now those are the supplements I use on a regular basis. I use joint support as well but I just use one I get at Wal-Mart.
One of the supplements I'm really looking into getting is Wheatgrass Powder.
Benefits include:
- Wheatgrass contains over 90 minerals, including high concentrations of the most alkaline minerals: potassium, calcium, magnesium and sodium
- It contains the essential enzymes: Protease (assists in protein digestion), Cytochrome Oxidase (a powerful anti oxidant), Amylase (facilitates digestion), Lipase (a fat splitting enzyme), Transhydrogenase (strengthens the heart muscle) & Superoxide Dismutase (SOD) (found in all body cells and is known for its ability to lessen the effect of radiation and slow cellular aging)
- Wheat grass juice helps your body to build red blood cells which carry oxygen to every cell. By increasing the oxygenation the body you can help offset smog and carbon monoxide and increase your endurance during physical exercise
As you can see Wheatgrass looks very, very promising. If I get some I will let you know how it works for me once I get it. Looks like it will last you about 3-4 months for $60ish. Which isn't too bad I guess!
Saturday, July 21, 2012
Morning Workout
Up nice and early on a Saturday at 5:15am...
1 Scoop Juggernaut HP
Intra:
1 Scoop Carno-Cre
1/2 Scoop Infinite Force
DB Bench:
Set 1 - 35lbs - 60 reps ~~ 35lbs - 60
Set 2 - 52.5lbs - 35 reps ~~ 52.5lbs - 35
Set 3 - 60lbs - 18 reps ~~ N/A
Set 4 - 60lbs - 16 reps ~~ N/A
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 26
Set 3 - 70lbs - 22 ~~ 70lbs - 22
Set 4 - 70lbs - 18 ~~ 70lbs - 18
----
DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 35
Set 2 - 40lbs - 22 ~~ 40lbs - 22
Set 3 - 45lbs - 20 ~~ 45lbs - 20
1 Arm Pull Up/ 1 Arm Chin Up
Set 1 - 14 reps ~~ 14 reps
Set 2 - 16 reps ~~ 16 reps
Set 3 - 16 reps ~~ 16 reps
----
Incline Bench
Set 1 - 40lbs - 40 ~~ 40lbs - 40
Set 2 - 52.5lbs - 20 ~~ 52.5lbs - 20
Set 3 - 60lbs - 8 ~~ 60lbs - 9
Angled Close Grip Pull Ups
Bodyweights - 12, 12, 12
----
Incline Flyes
Set 1 - 25lbs - 32 reps ~~ 25lbs - 35
Set 2 - 35lbs - 25 ~~ 35lbs - 26
Set 3 - 45bs - 12 reps ~~ 45lbs - 16
Reverse Grip Pull Ups
Bodyweight: 14, 14 ~~ 14,14,14
----
Decline Press
Set 1 - 30lbs - 45 reps ~~ 30lbs - 45
Set 2 - 45lbs - 35 reps ~~ 45lbs - 35
Set 3 - 45lbs - 32 reps ~~ 45lbs - 32
Close Grip Pull Ups
Bodyweight: 14, 14 ~~ 14, 14
----
Decline Flyes
Set 1 - 25lbs - 32 ~~ 25lbs - 32
Set 2 - 30lbs - 28 ~~ 30lbs - 30
Set 3 - 40lbs - 22 reps ~~ 40lbs - 22
Pull Ups
Bodyweight - 12 reps ~~ 12, 12, 12
----
Incline Push Ups
Bodyweight - 32 reps, ~~ 25, 22, 20
Wide Grip Pull Up
Bodyweight - 10 ~~ 10, 10, 10
1 cup Unsweetened Almond Milk
1 Scoop 5g BCAA
1 Scoop Infinite Whey
2.5 Mile Jog
30 Burpees
1 Banana
Great workout. I had to skip some of the benching cause during the race they had this 200' slip an slide and at the bottom my tailbone went right across a nice trail of rocks and it still is hurting good so it hurt to roll back and get up. Normally I use a weight vest here and there. However, I traded my weight vest for a new one from weightvest.com at a discounted price. This new one I'll be able to jog in without it scrapping/rubbing my shoulders. I'll put a review up once I get it.
-----
Afternoon Workout
5 Minutes Punching Bag
1 minute Jumping Jacks
1 Minute Jump Ropes
1 Minute Burpee w/ Jump Forward
1 Minute Jog In Place
Repeat 3x
2 Bananas
Pretty good cardio workout this afternoon. Nothing too crazy, was a little pressed for time so this was about 30 minutes roughly. You'll notice I like to mix my cardio up the best I can to ensure I'm keeping it interesting and still doing good work. Hope to have a treadmill to run on here soon.
Up nice and early on a Saturday at 5:15am...
1 Scoop Juggernaut HP
Intra:
1 Scoop Carno-Cre
1/2 Scoop Infinite Force
Chest and Back!!
Previous Week ~~ Current week
Previous Week ~~ Current week
DB Bench:
Set 1 - 35lbs - 60 reps ~~ 35lbs - 60
Set 2 - 52.5lbs - 35 reps ~~ 52.5lbs - 35
Set 3 - 60lbs - 18 reps ~~ N/A
Set 4 - 60lbs - 16 reps ~~ N/A
DB Row:
Set 1 - 35lbs - 45 reps ~~ 35lbs - 45
Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 26
Set 3 - 70lbs - 22 ~~ 70lbs - 22
Set 4 - 70lbs - 18 ~~ 70lbs - 18
----
DB Flyes- Flat
Set 1 - 20lbs - 35 ~~ 20lbs - 35
Set 2 - 40lbs - 22 ~~ 40lbs - 22
Set 3 - 45lbs - 20 ~~ 45lbs - 20
1 Arm Pull Up/ 1 Arm Chin Up
Set 1 - 14 reps ~~ 14 reps
Set 2 - 16 reps ~~ 16 reps
Set 3 - 16 reps ~~ 16 reps
----
Incline Bench
Set 1 - 40lbs - 40 ~~ 40lbs - 40
Set 2 - 52.5lbs - 20 ~~ 52.5lbs - 20
Set 3 - 60lbs - 8 ~~ 60lbs - 9
Angled Close Grip Pull Ups
Bodyweights - 12, 12, 12
----
Incline Flyes
Set 1 - 25lbs - 32 reps ~~ 25lbs - 35
Set 2 - 35lbs - 25 ~~ 35lbs - 26
Set 3 - 45bs - 12 reps ~~ 45lbs - 16
Reverse Grip Pull Ups
Bodyweight: 14, 14 ~~ 14,14,14
----
Decline Press
Set 1 - 30lbs - 45 reps ~~ 30lbs - 45
Set 2 - 45lbs - 35 reps ~~ 45lbs - 35
Set 3 - 45lbs - 32 reps ~~ 45lbs - 32
Close Grip Pull Ups
Bodyweight: 14, 14 ~~ 14, 14
----
Decline Flyes
Set 1 - 25lbs - 32 ~~ 25lbs - 32
Set 2 - 30lbs - 28 ~~ 30lbs - 30
Set 3 - 40lbs - 22 reps ~~ 40lbs - 22
Pull Ups
Bodyweight - 12 reps ~~ 12, 12, 12
----
Incline Push Ups
Bodyweight - 32 reps, ~~ 25, 22, 20
Wide Grip Pull Up
Bodyweight - 10 ~~ 10, 10, 10
1 cup Unsweetened Almond Milk
1 Scoop 5g BCAA
1 Scoop Infinite Whey
2.5 Mile Jog
30 Burpees
1 Banana
Great workout. I had to skip some of the benching cause during the race they had this 200' slip an slide and at the bottom my tailbone went right across a nice trail of rocks and it still is hurting good so it hurt to roll back and get up. Normally I use a weight vest here and there. However, I traded my weight vest for a new one from weightvest.com at a discounted price. This new one I'll be able to jog in without it scrapping/rubbing my shoulders. I'll put a review up once I get it.
-----
Afternoon Workout
5 Minutes Punching Bag
1 minute Jumping Jacks
1 Minute Jump Ropes
1 Minute Burpee w/ Jump Forward
1 Minute Jog In Place
Repeat 3x
2 Bananas
Pretty good cardio workout this afternoon. Nothing too crazy, was a little pressed for time so this was about 30 minutes roughly. You'll notice I like to mix my cardio up the best I can to ensure I'm keeping it interesting and still doing good work. Hope to have a treadmill to run on here soon.
Friday, July 20, 2012
Lunges
I feel as though lunges are going to be a key exercise in my training in accomplishing the Spartan Race Trifecta.
Reasons for this include:
You can even do variations to it. Such as adding weight which is a pretty obvious one. Some people will do a lunge then twist the torso. A lunge with a bicep curl or shoulder press. You can make the lunge a full body movement.
The lunge has gotten a bad rap in the strength training world for two reasons. First, it’s used in the fitness world, and it’s championed by women for toning and firming the legs and buttocks – two body parts nestled somewhere in the Problem Region. Next, they make you really, really sore. So, combine pain and apparent pussification, and you have an exercise that few people want to do.
These people are wrong. Lunges are great for building leg strength and mass. Of course, when you introduce these into the strength training world, the first thing you’ll do is add a plate to whatever weight the “regular people” are using. This usually results in you doing a really bad genuflect, followed by a rounded-back get-up. Awful. Take big strides, maintain an upright torso and do them right. Dumbbells, barbells, weight vest, bodyweight…doesn’t matter. Walking lunge, backwards lunge…doesn’t matter.
In Closing...Do Lunges!
Reasons for this include:
- Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.
- From a functional point of view, they involve single-leg strength.
- There are very few exercises that carry over to almost every sport but lunges are one of them.
- Lunges carry over into running very nicely. We all know we will be doing a lot of that in the Spartan. Lunges work all the muslces you'd be using while running.
- Lunges are a multi joint movement which can strengthen the muscles or your lower body while your improve your stabilization and balance.
You can even do variations to it. Such as adding weight which is a pretty obvious one. Some people will do a lunge then twist the torso. A lunge with a bicep curl or shoulder press. You can make the lunge a full body movement.
The lunge has gotten a bad rap in the strength training world for two reasons. First, it’s used in the fitness world, and it’s championed by women for toning and firming the legs and buttocks – two body parts nestled somewhere in the Problem Region. Next, they make you really, really sore. So, combine pain and apparent pussification, and you have an exercise that few people want to do.
These people are wrong. Lunges are great for building leg strength and mass. Of course, when you introduce these into the strength training world, the first thing you’ll do is add a plate to whatever weight the “regular people” are using. This usually results in you doing a really bad genuflect, followed by a rounded-back get-up. Awful. Take big strides, maintain an upright torso and do them right. Dumbbells, barbells, weight vest, bodyweight…doesn’t matter. Walking lunge, backwards lunge…doesn’t matter.
7/20/12 Friday Morning Workout
Friday 7/20/12 AM Workout
Before Workout:
1 Scoop Juggernaut HP
During Workout:
1 Scoop Carno-Cre
1/2 Scoop Infinite Force
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/3rd Set
27.5lbs w/
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging
5 Minutes of Burpees no stopping.
Post Workout:
1 Scoop Infinite Pro Whey
1 scoop BCAA
1 cup of Almond Milk Unsweetened
---
Great workout. Took me about 40 minutes to bust thru this. I was dripping and drenched in sweat. Definitely would like to do more than 3 circuits of this. Would like to work my way up to 5 or 6 possibly if time allows. My shoulders were burning pretty good towards the end with the Snatches. This is definitely a good calorie burning workout.
I also use the Ironmaster Kettlebell as pictured above. It is a great piece to have and easily adjusts. It works great with my Ironmaster Dumbbells.
Before Workout:
1 Scoop Juggernaut HP
During Workout:
1 Scoop Carno-Cre
1/2 Scoop Infinite Force
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/3rd Set
27.5lbs w/
Added 2.5lb weights w/ Jump Rope, Jumping Jacks and Jogging
5 Minutes of Burpees no stopping.
Post Workout:
1 Scoop Infinite Pro Whey
1 scoop BCAA
1 cup of Almond Milk Unsweetened
---
Great workout. Took me about 40 minutes to bust thru this. I was dripping and drenched in sweat. Definitely would like to do more than 3 circuits of this. Would like to work my way up to 5 or 6 possibly if time allows. My shoulders were burning pretty good towards the end with the Snatches. This is definitely a good calorie burning workout.
I also use the Ironmaster Kettlebell as pictured above. It is a great piece to have and easily adjusts. It works great with my Ironmaster Dumbbells.
Thursday, July 19, 2012
The Burpee
Burpees
These are probably one of the best overall movements you can do to help prepare yourself for obstacle course racing or any course in general. When I first started doing burpees I could barely do 10 in a row. Now I can easily do 50+ in a row. There are days I've done 100 or so in a row before taking a break. Theres nothing better!
Some of the muscles worked during a burpee include trapezoids, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps, and abdominals. They hit a lot of muscle groups. Imagine if you add a weight vest to this exercise. It can be very intense experience to say the least!
Burpees are an aerobic exercise that keeps you heart rate up at a maximum rate. They improve cardiovascular endurance, so muscle fatigue during longer workouts or races is decreased the more you do them. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. So you can easily see the benefit of doing Burpees.
Burpees also can be modified to be more intense in so many ways giving you even more variation if you so choose.
Some variations include:
Adding a push up
Adding a push up with a leg raised
Doing squat thrust
Performing a explosive jump at the end
Adding a pull up after the burpee
A renegade burpee
Clean and press burpee
The list can literally go on. I sometimes even do a Burpee into a Bench Jump.
In closing Burpees are one of the best movements you can do to develope the conditioning and endurance you will need on the course!
These are probably one of the best overall movements you can do to help prepare yourself for obstacle course racing or any course in general. When I first started doing burpees I could barely do 10 in a row. Now I can easily do 50+ in a row. There are days I've done 100 or so in a row before taking a break. Theres nothing better!
Some of the muscles worked during a burpee include trapezoids, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps, and abdominals. They hit a lot of muscle groups. Imagine if you add a weight vest to this exercise. It can be very intense experience to say the least!
Burpees are an aerobic exercise that keeps you heart rate up at a maximum rate. They improve cardiovascular endurance, so muscle fatigue during longer workouts or races is decreased the more you do them. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. So you can easily see the benefit of doing Burpees.
Burpees also can be modified to be more intense in so many ways giving you even more variation if you so choose.
Some variations include:
Adding a push up
Adding a push up with a leg raised
Doing squat thrust
Performing a explosive jump at the end
Adding a pull up after the burpee
A renegade burpee
Clean and press burpee
The list can literally go on. I sometimes even do a Burpee into a Bench Jump.
In closing Burpees are one of the best movements you can do to develope the conditioning and endurance you will need on the course!
7/19/12 Evening Workout
Burpee/Pull Ups -10 minutes straight
1 Burpee/1 Pull Up
2 Burpee/2 Pull Up
3 Burpee/3 Pull Up
4 Burpee/4 Pull Up
5 Burpee/5 Pull Up
6 Burpee/6 Pull Up
7 Burpee/7 Pull Up
8 Burpee/8 Pull Up
9 Burpee/9 Pull Up
10 Burpee/10 Pull Up
11 Burpee/11 Pull Up
12 Burpee/12 Pull Up
13 Burpee/13 Pull Up
14 Burpee/14 Pull Up
105 Burpees and Pull Ups Total
1 Minute Break
Bench Jump/Push Up - 10 Minutes Straight
1 Bench Jump/1 Push Up
2 Bench Jump/2 Push Up
3 Bench Jump/3 Push Up
4 Bench Jump/4 Push Up
5 Bench Jump/5 Push Up
6 Bench Jump/6 Push Up
7 Bench Jump/7 Push Up
8 Bench Jump/8 Push Up
9 Bench Jump/9 Push Up
10 Bench Jump/10 Push Up
11 Bench Jump/11 Push Up
12 Bench Jump/12 Push Up
78 Bench Jumps and Push Ups total
1 Minute Break
30 Mountain Climbers/50 Jumping Jacks
Repeated 7 Times in 10 Minutes
210 Mountain Climbers and 350 Jumping Jacks Total
Great workout tonight. Needless to say I was drenched in sweat for working pretty hard in 30 minutes. No supplements for this workout. I was going to go jog tonight but it looked like it was about to rain so I opted not to. Next jog though should be Saturday morning as long as there is no rain!
1 Burpee/1 Pull Up
2 Burpee/2 Pull Up
3 Burpee/3 Pull Up
4 Burpee/4 Pull Up
5 Burpee/5 Pull Up
6 Burpee/6 Pull Up
7 Burpee/7 Pull Up
8 Burpee/8 Pull Up
9 Burpee/9 Pull Up
10 Burpee/10 Pull Up
11 Burpee/11 Pull Up
12 Burpee/12 Pull Up
13 Burpee/13 Pull Up
14 Burpee/14 Pull Up
105 Burpees and Pull Ups Total
1 Minute Break
Bench Jump/Push Up - 10 Minutes Straight
1 Bench Jump/1 Push Up
2 Bench Jump/2 Push Up
3 Bench Jump/3 Push Up
4 Bench Jump/4 Push Up
5 Bench Jump/5 Push Up
6 Bench Jump/6 Push Up
7 Bench Jump/7 Push Up
8 Bench Jump/8 Push Up
9 Bench Jump/9 Push Up
10 Bench Jump/10 Push Up
11 Bench Jump/11 Push Up
12 Bench Jump/12 Push Up
78 Bench Jumps and Push Ups total
1 Minute Break
30 Mountain Climbers/50 Jumping Jacks
Repeated 7 Times in 10 Minutes
210 Mountain Climbers and 350 Jumping Jacks Total
Great workout tonight. Needless to say I was drenched in sweat for working pretty hard in 30 minutes. No supplements for this workout. I was going to go jog tonight but it looked like it was about to rain so I opted not to. Next jog though should be Saturday morning as long as there is no rain!
7/19/12 Morning Workout
1 Scoop Juggernaut HP
balanced lunges - 20 reps each leg
calf raise squats - 50lbs - 25 reps
super skaters - 20 reps each leg
wall squat - 1 minute 30 seconds
step back lunges - 40lbs - 20 reps each leg
alternating side lunges - 40lbs - 24 reps
single leg wall squat - 30 seconds each leg
dead lift squats - 20 reps each leg
three-way lunge - 15 reps each leg
sneaky lunge - 40 reps
chair salutations - 1 minute
toe row iso lunge - 20 reps each leg
groucho walk - 45 seconds
calf raises - 40lbs - 75 reps
80-20 Seibers speed squat - 30 reps each leg
1 Scoop Infinite Labs Infinite Pro Whey
Decided to do P90X Leg routine without the back this morning. I wanted to ease back into my leg routine and figured this would be a good way to get back into. My legs were still a little sore last night so thats why I went this route really. Overall a good workout and had a great pump in my legs.
balanced lunges - 20 reps each leg
calf raise squats - 50lbs - 25 reps
super skaters - 20 reps each leg
wall squat - 1 minute 30 seconds
step back lunges - 40lbs - 20 reps each leg
alternating side lunges - 40lbs - 24 reps
single leg wall squat - 30 seconds each leg
dead lift squats - 20 reps each leg
three-way lunge - 15 reps each leg
sneaky lunge - 40 reps
chair salutations - 1 minute
toe row iso lunge - 20 reps each leg
groucho walk - 45 seconds
calf raises - 40lbs - 75 reps
80-20 Seibers speed squat - 30 reps each leg
1 Scoop Infinite Labs Infinite Pro Whey
Decided to do P90X Leg routine without the back this morning. I wanted to ease back into my leg routine and figured this would be a good way to get back into. My legs were still a little sore last night so thats why I went this route really. Overall a good workout and had a great pump in my legs.
Wednesday, July 18, 2012
Pics from my first Spartan Race
Now these aren't all the pics my friend and mom took but they are some of the cooler pics. I'm still waiting on the professional pics to be posted to see if I'm in any so hopefully in a few more days!
Here they are...
Here they are...
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