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Post by mrssully on Aug 17, 2007 9:12:36 GMT -5
Thursday 8/9 Delts Week 3 FM Delt Press 40 x 15, 5, 4 50 x 10, 4, 2 60 x 6, 3, 1 60 x special FM Rear Delt 40 x 12, 4, 3 40 x 10, 4, 3 40 x 8, 4, 2 & Hold DB Side Lats ssw/Cable Front Raise 10 x 12, 5 x 12; 20 x 12, 10 x 12 10 x 12, 5 x 12; 20 x 8, 10 x 8 10 x 8, 5 x 8; 20 x 8, 10 x 8
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Post by RUBICON19 on Aug 19, 2007 9:14:55 GMT -5
Cardio totals for the week?
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Post by mrssully on Aug 19, 2007 14:05:13 GMT -5
Monday Home treadmill 6.0 incline 35 minutes, 222 cals Tuesday Home treadmill 6.0 incline 35 minutes, 222 cals Wednesday Work treadmill 6.0 incline 35 minutes, 211 cals Thursday Home treadmill 6.0 incline 35 minutes, 222 cals Friday Home treadmill 6.0 incline HIT, 181 cals Saturday - New Jersey - Family b-day party. Sunday Home treadmill 6.0 incline HIT, 186 cals
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Post by RUBICON19 on Aug 19, 2007 18:30:34 GMT -5
Monday Home treadmill 6.0 incline 35 minutes, 222 cals Tuesday Home treadmill 6.0 incline 35 minutes, 222 cals Wednesday Work treadmill 6.0 incline 35 minutes, 211 cals Thursday Home treadmill 6.0 incline 35 minutes, 222 cals Friday Home treadmill 6.0 incline HIT, 181 cals Saturday - New Jersey - Family b-day party. Sunday Home treadmill 6.0 incline HIT, 186 cals OK. Next week all LIT cardio 37 minutes I think you were not doing HIT properly. I PM'd you
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Post by mrssully on Aug 20, 2007 2:48:21 GMT -5
I'm doing it exactly as you said (I even printed it out and have it on my treadmill) 5 minute warm up 4 x 45 seconds + 6 x 15 seconds for 15 minutes 2 minute cool down
I forgot to write the speed for non-HIT days is 3.5
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Post by RUBICON19 on Aug 20, 2007 6:09:12 GMT -5
So the speed is 6.0 + the Incl is 6.0 ?? Sorry. Its just not clear in your above journal
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Post by RUBICON19 on Aug 20, 2007 6:13:26 GMT -5
If so, then, this week is:
4.0 + 6.2 x 15
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Post by Karrie on Aug 21, 2007 7:37:16 GMT -5
Works out continue to look great! How is the diet going and what is LIT cardio? How is your body feeling?
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Post by mrssully on Aug 21, 2007 8:01:28 GMT -5
LIT was a typo LOL! Should have been HIT.
Randy changed my diet, I like it A LOT better.
Meal 1: 1-egg, 2-egg whites, ¼ cup oatmeal, .5 oz chicken, slice of cheese Protein – 28, Fat-13, Carb-16, Cals-304 Meal 2: 2.5 oz chicken, 1 cup green beans, 1tbls Peanut Butter P-28, F-11, Carbs-8, Cals-247 Meal 3: 2.5 oz chicken, 1 cup green beans, 1tbls Peanut Butter P-28, F-11, Carbs-8, Cals-247 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 4: 2.5 oz chicken, ½ cup green beans, ½ cup Brown rice P-26, F-3.4, Carbs-24, Cals-240 Extend-2 Scoops, EAA-1 Scoop during workout Meal 5: 2.5 oz chicken, ½ cup green beans, ½ cup Brown rice P-26, F-3.4, Carbs-24, Cals-240
1-Potassium, 3-Sesamin and 3-fish oil caps per day
8/20/07 Monday Chest/Abs Week 1 Day 1 Incline DB Press 25 x 6 25 x 6 25 x 6 25 x 6 25 x 6 Flat DB Press 25 x 6 25 x 6 25 x 6 25 x 6 25 x 6 DB Flye 15 x 8 15 x 8 15 x 8 Hanging Abs 20, 15, 8, 8
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Post by Karrie on Aug 21, 2007 9:10:37 GMT -5
LIT was a typo LOL! Should have been HIT. Randy changed my diet, I like it A LOT better. Meal 1: 1-egg, 2-egg whites, ¼ cup oatmeal, .5 oz chicken, slice of cheese Protein – 28, Fat-13, Carb-16, Cals-304 Meal 2: 2.5 oz chicken, 1 cup green beans, 1tbls Peanut Butter P-28, F-11, Carbs-8, Cals-247 Meal 3: 2.5 oz chicken, 1 cup green beans, 1tbls Peanut Butter P-28, F-11, Carbs-8, Cals-247 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 4: 2.5 oz chicken, ½ cup green beans, ½ cup Brown rice P-26, F-3.4, Carbs-24, Cals-240 Extend-2 Scoops, EAA-1 Scoop during workout Meal 5: 2.5 oz chicken, ½ cup green beans, ½ cup Brown rice P-26, F-3.4, Carbs-24, Cals-240 1-Potassium, 3-Sesamin and 3-fish oil caps per day 8/20/07 Monday Chest/Abs Week 1 Day 1 Incline DB Press 25 x 6 25 x 6 25 x 6 25 x 6 25 x 6 Flat DB Press 25 x 6 25 x 6 25 x 6 25 x 6 25 x 6 DB Flye 15 x 8 15 x 8 15 x 8 Hanging Abs 20, 15, 8, 8 #alol8tc#, I have been batting 1000 so far this week!!!!! I'll just blame my misinterpretation on the hair color!!! Great chest wo!!! So, how are you feeling and looking?
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Post by mrssully on Aug 23, 2007 8:18:44 GMT -5
Feeling good. Legs are killing me - Scrat said Randy would be proud.
Tuesday 8/21/07 Meal 1: 1-egg, 3-egg whites, ¼ cup oatmeal, slice of cheese Protein – 27, Fat-13, Carb-16, Cals-294 Meal 2: 2.5 oz chicken, 1 cup green beans, 1tbls Peanut Butter P-28, F-11, Carbs-8, Cals-247 Meal 3: 2.5 oz Steak, 1 cup green beans, 1tbls Peanut Butter P-35, F-11, Carbs-8 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 4: 2.5 oz chicken, ½ cup green beans, ½ cup Brown rice P-26, F-3.4, Carbs-24, Cals-240 Extend-2 Scoops, EAA-1 Scoop during workout Meal 5: Steak, ½ cup green beans, ½ cup Brown rice P-30, F-5, Carbs-24, Cals-279
Smith Squat 40 x 6 40 x 6 40 x 6 40 x 6 40 x 6 Leg Press 70 x 6 90 x 6 115 x 6 115 x 6 115 x 6 Stiffs 50 x 6 95 x 6 95 x 6 95 x 6 95 x 2 Leg Ext. ssw Leg curl 60 x 8; 70 x 8 80 x 8; 70 x 8 80 x 8; 70 x 6 Standing Calf 200 x 12 200 x 12 200 x 12 200 x 12
Wednesday 8/22/07 Meal 1: 1-egg, 2-egg whites, ¼ cup oatmeal, .5 oz chicken, slice of cheese Protein – 28, Fat-13, Carb-16, Cals-304 Meal 2: 2.5 oz chicken, 1 cup green beans, 1tbls Peanut Butter P-28, F-11, Carbs-8, Cals-247 Meal 3: 2.5 oz Steak, 1 cup green beans, 1tbls Peanut Butter P-28, F-11, Carbs-8, Cals-247 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 4: Steak, ½ cup green beans, ½ cup Brown rice P-30, F-5, Carbs-24, Cals-279 Meal 5: Baked Haddock, ½ cup Brown rice P-23, F-1.7, Carbs-22, Cals-203
Business dinner - no gym.
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Post by RUBICON19 on Aug 23, 2007 13:02:28 GMT -5
If the leggies are screaming then I am damn proud!!! ;D
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Post by mrssully on Aug 23, 2007 13:06:27 GMT -5
They are not screaming....they are SCREAMMMMMING. I thought cardio this morning would help...silly me
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Post by RUBICON19 on Aug 23, 2007 13:55:35 GMT -5
Everything looks very solid Dot! Makes me ;D
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Post by mrssully on Aug 24, 2007 6:45:40 GMT -5
Thursday 8/23/07 Feeling good, diet is good, I actually look forward to eating my next meal Meal 1: 1-egg, 3-egg whites, ¼ cup oatmeal, slice of cheese Protein–27, Fat-13, Carb-16, Cals-294 Meal 2: 2.5 oz chicken, 1 cup green beans, 1tbls Peanut Butter P-28, F-11, Carbs-8, Cals-247 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 3: 3 oz Steak, 1 cup green beans, 1tbls Peanut Butter P-30, F-5, Carbs-24, Cals-279 Meal 4: 2.5 oz chicken, ½ cup green beans, ½ cup Brown rice P-26, F-3.4, Carbs-24, Cals-240 Extend-2 Scoops, EAA-1 Scoop during workout Meal 5: 2.5 oz chicken, ½ cup green beans, ½ cup Brown rice P-26, F-3.4, Carbs-24, Cals-240 Shoulders/Abs Seated DB Press 25 x 6 25 x 6 25 x 6 25 x 6 25 x 6 DB Side Lats 15 x 6 15 x 6 15 x 6 15 x 6 15 x 6 DB Front Raise 10 x 6 15 x 6 15 x 6 15 x 6 15 x 6 DB Rear Delts 15 x 6 15 x 6 15 x 6 15 x 6 15 x 6 Abs – Lying Leg Raises 15, 12 w/ 2lb. ball, 12 w/4 lb. ball, 12, 12
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Post by Tim Wescott on Aug 24, 2007 15:31:57 GMT -5
Nice training and the diet looks awesome!! #arockon6ha#
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Post by beckie on Aug 24, 2007 18:31:28 GMT -5
Hey Dot,how are you feeling as compared to your last show?? Not long to go now
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Post by RUBICON19 on Aug 25, 2007 9:41:19 GMT -5
8/24/07 Strive Tricep Ext. (RP set on ech overload setting) 1) 35 x 15,6,4 RP 2) 35 x 12,5,3 RP 3) 35 x 12,4,3 RP 4) 35 x 15,6,4 RP 5) 35 x 8,4,2 RP Strive Preacher Curl (RP set on each overload setting) 1) 25 x 10,4,3 RP 2) 25 x 8,3,2 RP 3) 25 x 6,3,2 RP 4) 25 x 5,3 RP + 3 Neg's 5) 25 x 4,2 RP + 2 Neg's Cable pushdown SUPERSET W/ Low cable curl 50 x 30 / 50 x 10, D x 10, D x 10 Right to Tricep and Bicep stretch x 60 seconds each These weights and reps may be a bit off, but this is still the way it all went down! Awsome workout for Big Dot and the Scrat Meister!!! How are the arms feel'n?
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Post by mrssully on Aug 25, 2007 10:44:24 GMT -5
Thanks Tim! Beckie - I feel good and definately smarter than last time Arms are feeling tight #bbarbellsmiley4dr#
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Post by beckie on Aug 26, 2007 3:47:28 GMT -5
Great to hear!! Keep up the awesome training
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