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Post by mrssully on Aug 26, 2007 8:40:58 GMT -5
Monday Treadmill Home Walk 3.5 speed on 6.0 incline 222 cals. Tuesday Treadmill Work walk 3.5 speed 6.0 incline 223 cals Wednesday Treadmill Work walk 3.5 speed 6.0 incline 223 cals Thursday Treadmill Work walk 3.5 speed 6.0 incline 223 cals Friday Home Treadmill HIIT 5 minute warm up at 3.5 speed, 4 x 45 seconds + 6.2 x 15 second repeat for 15 minutes, 2 minute coll down Cals 189 Saturday Home Treadmill Walk 3.5 speed on 6.0 incline 222 cals. Sunday Home Treadmill HIIT 5 minute warm up at 3.5 speed, 4 x 45 seconds + 6.2 x 15 second repeat for 15 minutes, 2 minute coll down Cals 189
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Post by RUBICON19 on Aug 26, 2007 9:30:39 GMT -5
Monday Treadmill Home Walk 3.5 speed on 6.0 incline 222 cals. Tuesday Treadmill Work walk 3.5 speed 6.0 incline 223 cals Wednesday Treadmill Work walk 3.5 speed 6.0 incline 223 cals Thursday Treadmill Work walk 3.5 speed 6.0 incline 223 cals Friday Home Treadmill HIIT 5 minute warm up at 3.5 speed, 4 x 45 seconds + 6.2 x 15 second repeat for 15 minutes, 2 minute coll down Cals 189 Saturday Home Treadmill Walk 3.5 speed on 6.0 incline 222 cals. Sunday Home Treadmill HIIT 5 minute warm up at 3.5 speed, 4 x 45 seconds + 6.2 x 15 second repeat for 15 minutes, 2 minute coll down Cals 189 How many minutes on the LIT cardio??
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Post by RUBICON19 on Aug 26, 2007 10:44:51 GMT -5
Looking back I am very impressed with your new found focus. The journal looks great. Love the detail! This is when we do amazing things! WATCHOUTNOW!
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Post by mrssully on Aug 26, 2007 11:02:22 GMT -5
Total of 22 minutes (5 warmup, 15 HIT, 2 cool down)
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Post by RUBICON19 on Aug 26, 2007 11:45:54 GMT -5
Total of 22 minutes (5 warmup, 15 HIT, 2 cool down) My question was in regards to LIT, not HIT. I already knew the answer to that one.
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Post by mrssully on Aug 26, 2007 15:25:28 GMT -5
35 minutes
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Post by RUBICON19 on Aug 26, 2007 17:27:09 GMT -5
Thanks. LIT 37 Minutes HIT 4.0 + 6.3
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Post by mrssully on Aug 28, 2007 7:26:47 GMT -5
Monday 8/27/07 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 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: 3.0 oz Filet, ½ cup green beans, ½ cup Brown rice P-30, F-5, Carbs-24, Cals-279
Week 1, Day 1 Leg Ext. 80 x 10, 5, 3 80 x 10, 4, 2 100 x 5, 80 x 4, 50 x 5 Vertical Leg Press 50 x 4, 20 x 8, 6 20 x 8, 6, 2 20 x 10, 5, 5 Leg Curl 70 x 10, 6, 3 70 x 8, 5, 2 80 x 5, 70 x 4, 50 x 5 Walking Lunges 10 x 12 10 x 12 10 x 12 Quad Stretch Ham Stretch Hammer Smith Calf 140 x 10, 8, 6 140 x 12, 8, 6 140 x 12, 6, 3; stretch for 20 seconds.
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Post by beckie on Aug 28, 2007 17:53:09 GMT -5
How many weeks out now Dot?
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Post by mrssully on Aug 29, 2007 10:31:57 GMT -5
Beckie - I may compete in the October 13th or 20th, definately the Granite State Comp. on October 27th. Tuesday 8/28/07 Week 1, Day 2 Chest & Abs w/Randy Incline Db Press 30 x 10 30 x 10 30 x 8 Flat Leverage Press 50 x 12, 4, 4 50 x 12, 3, 3 50 x 8, 3, 2 w/spot FM Flye 40 x 12, 6, 4 50 x 6, 40 x 4, 30 x 2 50 x 6, 40 x 3, 30 x 4 FM Press 30 x 18; 20 x 12 = 30 (drop set) Chest stretch 15 x 60 seconds Abs Leg raises on a ball Mini crunches on a ball for upper abs These will get better with practice
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Post by beckie on Aug 30, 2007 4:08:10 GMT -5
Thats the same week as the OCB Yorton cup in DC-I'm coming over for that I LOVE ab work on the ball-don't think I'd ever go back to regular crunches again
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Post by mrssully on Sept 3, 2007 12:53:01 GMT -5
Wednesday 8/29 - sick
Thursday 8/30/07 Shoulders Seated DB Press 25 x 8 25 x7 25 x 5 DB Side Lats 10 x 8, 8, 6 10 x 8, 5, 4 15 x 3, 10x 5, 7 x 4 FM Delt Press 40 x 8, 5, 4 40 x 10, 6, 4 40 x 8, 4, 3 Plate Raise 25 x 15, 10, 5 = 30 Delt Stretch 45 seconds
Friday walked 15 miles Saturday walked 20 miles
Monday 9/3 HIT 5 minute warm up 4 x 45 seconds; 6.2 x 15 secondes for 15 minutes; 2 minute cool down 197 cals.
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Post by RUBICON19 on Sept 4, 2007 13:35:47 GMT -5
Total cardio last week?
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Post by mrssully on Sept 4, 2007 17:26:10 GMT -5
Monday 8/27 Work treadmill 6.0 incline, 37 minutes, 230 cals Tuesday 8/28 Work treadmill 6.0 incline, 37 minutes, 230 cals Wednesday 8/29 - sick Thursday 8/30 Work treadmill 6.0 incline, 37 minutes, 230 cals Friday 8/31 walked 15 miles Saturday 9/1 walked 20 miles Sunday 9/2 Home treadmill 6.0 incline, 37 minutes, 230 cals
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Post by Karrie on Sept 5, 2007 12:58:20 GMT -5
You are staying on track, diet, workouts and cardio looks great! How far out are you now?
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Post by RUBICON19 on Sept 5, 2007 15:14:06 GMT -5
LIT Cardio = 40 minutes
HIT Cardio 4 x this week to make up for 2 missed last week
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Post by RUBICON19 on Sept 6, 2007 6:50:56 GMT -5
LIT Cardio = 40 minutes HIT Cardio 4 x this week to make up for 2 missed last week Oh, and sprints at 6.4 now as well.
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Post by mrssully on Sept 6, 2007 8:57:37 GMT -5
DIET – I eat this Monday – Friday (weekends are pretty close) Meal 1: 1-egg, 3-egg whites, ¼ cup oatmeal Protein–20, Fat-7, Carb-15, Cals-204 Meal 2: 2.5 oz chicken, 1/2 cup green beans, 1tbls Peanut Butter P-27, F-11, Carbs-5.5, Cals-232 Meal 3: 2.5 oz chicken, 1 cup green beans, 1tbls Peanut Butter P-27, F-11, Carbs-5.5, Cals-232 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 4: 2.5 oz chicken, ½ cup green beans, 1/4 cup Brown rice P-25, F-3.0, Carbs-15.5, Cals-195 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
Tuesday 9/4 Week 2 Day 2 Chest & Abs w/Randy
Incline Smith Press (RP) 15 x 10, 4, 2 15 x 8, 4, 2 20 x 6, 3; drop x 3, drop x 3 + 6 ¼’s Flat DB Press 30 x 6 30 x 6 30 x 6 Low Incline DB Flye (RP) 15 x 15, 8 15 x 10, 5 15 x 10, 4 Decline Abs 20, 10, 8, 5 Leg Raises 15, 10, 5, 6, 3 Hanging Abs 15, 10, 4, 4, 2
Wednesday 9/5 Week 2 Day 3 Delts DB Side Lats (Drops) 15 x 8; 10 x 6 15 x 8; 10 x 8; 5 x 6 15 x 8; 10 x 6; 5 x 6 15 x 6; 10 x 6; 5 x 6 Smith Delt Press (RP) 20 x 6, 6, 3 20 x 6, 4, 4 20 x 6, 4, 3 Cable Upright Row (Drops) 60 x 8; 50 x 6; 40 x 6 60 x 8; 50 x 6; 30 x 6 60 x 8; 50 x 6; 30 x 7 Delt Stretch
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Post by RUBICON19 on Sept 6, 2007 14:22:45 GMT -5
DIET – I eat this Monday – Friday (weekends are pretty close) Meal 1: 1-egg, 3-egg whites, ¼ cup oatmeal Protein–20, Fat-7, Carb-15, Cals-204 Meal 2: 2.5 oz chicken, 1/2 cup green beans, 1tbls Peanut Butter P-27, F-11, Carbs-5.5, Cals-232 Meal 3: 2.5 oz chicken, 1 cup green beans, 1tbls Peanut Butter P-27, F-11, Carbs-5.5, Cals-232 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 4: 2.5 oz chicken, ½ cup green beans, 1/4 cup Brown rice P-25, F-3.0, Carbs-15.5, Cals-195 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 Tuesday 9/4 Week 2 Day 2 Chest & Abs w/Randy Incline Smith Press (RP) 15 x 10, 4, 2 15 x 8, 4, 2 20 x 6, 3; drop x 3, drop x 3 + 6 ¼’s Flat DB Press 30 x 6 30 x 6 30 x 6 Low Incline DB Flye (RP) 15 x 15, 8 15 x 10, 5 15 x 10, 4 Decline Abs 20, 10, 8, 5 Leg Raises 15, 10, 5, 6, 3 Hanging Abs 15, 10, 4, 4, 2 Wednesday 9/5 Week 2 Day 3 Delts DB Side Lats (Drops) 15 x 8; 10 x 6 15 x 8; 10 x 8; 5 x 6 15 x 8; 10 x 6; 5 x 6 15 x 6; 10 x 6; 5 x 6 Smith Delt Press (RP) 20 x 6, 6, 3 20 x 6, 4, 4 20 x 6, 4, 3 Cable Upright Row (Drops) 60 x 8; 50 x 6; 40 x 6 60 x 8; 50 x 6; 30 x 6 60 x 8; 50 x 6; 30 x 7 Delt Stretch Why are you eating the same thing every day? I gave you higher and lower carb days
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Post by mrssully on Sept 6, 2007 16:43:41 GMT -5
My lower carb days are when I don't work out (weekends)
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