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
Sunday, September 9, 2012
Saturday, September 8, 2012
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
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
Thursday, September 6, 2012
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!
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!
Wednesday, September 5, 2012
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
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!
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!
Monday, September 3, 2012
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
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
Sunday, September 2, 2012
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!
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!
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