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Post by RUBICON19 on Sept 7, 2007 7:12:28 GMT -5
OK Dot! I'm watching you!!!
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Post by mrssully on Sept 7, 2007 8:51:44 GMT -5
What about my diet for Leg day?
Thurs. 9/6 DB Side Lats 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 20 x 6, 6, 3 20 x 6, 4, 4 20 x 6, 4, 3 Cable Upright Row 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 7, 2007 11:55:59 GMT -5
send me what I sent you
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Post by mrssully on Sept 7, 2007 12:15:17 GMT -5
I sent you what you sent me
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Post by RUBICON19 on Sept 7, 2007 13:00:56 GMT -5
I sent you what you sent me I sent back to you what you sent to me
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Post by mrssully on Sept 7, 2007 16:14:36 GMT -5
got it.
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Post by RUBICON19 on Sept 7, 2007 20:10:02 GMT -5
why did you do delts on 9/5 and 9/6?
When are you doing the rest of the week?
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Post by mrssully on Sept 8, 2007 4:35:46 GMT -5
I'm losing my mind! Today-back, Sunday-Tri's & Bi's I'll PM you. 9/6 Legs Leg Press 11/4's to failure 90 x 12 90 x 15 90 x 12 Leg Curl 80 x 8, 3, 3 80 x 7, 3, 1 80 x 6, 3, 2 Stiffs 85 x 10 85 x 10 85 x 10 Leg Ext. 60 x 10, 6, 4 60 x 10, 6, 5 60 x 10, 6, 6 Quad Stretch Ham Stretch Standing Calf (DC Style) 170 x 10
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Post by RUBICON19 on Sept 8, 2007 9:20:58 GMT -5
Got it. Thanks!
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Post by mrssully on Sept 8, 2007 10:52:58 GMT -5
Saturday 9/8 Back
129 lbs.
Lat Pulldown 90 x 8, 5, 4 90 x 8, 6, 4 90 x 6, 5, 3 90 x 8, 4, 4 FM Row 50 x 10, 6, 5 60 x 7, 5, 3 60 x 9, 5, 4 60 x 8, 4, 4 FM Pulldown Inside Grip 80 x 8, 4, 3 80 x 8, 4, 3 80 x 8, 3, 3 Lat Stretch - 20 seconds LOL! My hands were done! FM Squat 50 x 20 50 x 15 50 x 20
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Post by mrssully on Sept 9, 2007 14:07:07 GMT -5
Sunday 9/9 Bi's & Tri's Alt. DB Curl ssw/ Tri Pushdown 20 x 7, 5, 4; 80 x 9, 5, 3 20 x 7, 4, 2; 80 x 8, 4, 3 20 x 6, 3, 2; 80 x 8, 4, 2 FM Preacher ssw/ FM Tri Ext 30 x 8, 4, 4; 40 x 10, 7, 5 30 x 7, 6, 3; 50 x 10, 6, 4 30 x 7, 3, 2; 60 x 8, 3, 1 Bi Stretch Tri Stretch
FM Abs 40 x 12 Leg Raises x 15, 15, 12 Hanging Abs x 15
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Post by RUBICON19 on Sept 9, 2007 15:14:02 GMT -5
Sunday 9/9 Bi's & Tri's Alt. DB Curl ssw/ Tri Pushdown 20 x 7, 5, 4; 80 x 9, 5, 3 20 x 7, 4, 2; 80 x 8, 4, 3 20 x 6, 3, 2; 80 x 8, 4, 2 FM Preacher ssw/ FM Tri Ext 30 x 8, 4, 4; 40 x 10, 7, 5 30 x 7, 6, 3; 50 x 10, 6, 4 30 x 7, 3, 2; 60 x 8, 3, 1 Bi Stretch Tri Stretch FM Abs 40 x 12 Leg Raises x 15, 15, 12 Hanging Abs x 15 Nice work BD
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Post by mrssully on Sept 10, 2007 6:23:26 GMT -5
Thanks! I'm trying.
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Post by mrssully on Sept 11, 2007 7:01:09 GMT -5
Monday 9/10/07 Week 3 Day 1 Legs w/Randy FM Squat - Need to go lower 120 x 15, 10, 8 140 x 15, 10, 8 160 x 15, 8, 6 FM Stiffs/Deads 60 x 12 70 x 12 80 x 12 Step ups 15 x 20 15 x 20 15 x 20 – I won the race! Adductor ssw/ abductor 30 x 15, 8, 6; 40 x 1q5, 7, 5 30 x 15, 10, 6; 40 x 15, 10, 6 Seated Calf – Last rep 20 second stretch 70 x 15, 6, 5 80 x 15, 6, 4 90 x 10, 6, 4 Quad Stretch Ham Stretch
Meal 1: 2.0 oz Chicken, ¼ cup oatmeal Protein–20, Fat-3.5, Carb-13.5, Cals-169 Meal 2: 2.0 oz chicken, 1/2 cup green beans, 1tsp Peanut Butter P-20, F-5, Carbs-3.5, Cals-142 Meal 3: 2.0 oz chicken, 1/2 cup green beans, 1tbls Peanut Butter P-2722.6, F-10.5, Carbs-5.5, Cals-209 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 4: 2.0 oz chicken, ½ cup green beans, 1 cup Brown rice P-23.1, F-3.0, Carbs-38.5, Cals-279 Extend-2 Scoops, EAA-1 Scoop during Work Out Meal 5: 2.5 oz chicken, ½ cup green beans, 1 cup Brown rice P-27.5, F-3.5, Carbs-38.5, Cals-302 Total for the day: P-113.4, F-25.5, Carbs-99.5, Cals-1101
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Post by mrssully on Sept 11, 2007 12:38:43 GMT -5
Cardio 9/3 - 9/9 Monday work treadmill, 6.0 incline, 37 minutes, 230 cals. Tuesday work treadmill, 6.0 incline, 37 minutes, 230 cals. Wednesday work treadmill, 6.0 incline, 37 minutes, 230 cals Thursday work treadmill, 6.0 incline, HIT 22 minutes, 180 cals. Friday home treadmill, 6.0 incline, HIT 17 minutes 150 cals. Saturday home treadmill, 6.0 incline, HIT 22 minutes, 180 cals. Sunday home treadmill, 6.0 incline, HIT 22 minutes, 180 cals.
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Post by RUBICON19 on Sept 11, 2007 13:01:21 GMT -5
Dot. The extra HIT was not to be in place of LIT cardio. It is on top of..
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Post by mrssully on Sept 11, 2007 14:25:44 GMT -5
Ok, I'll double up this week.
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Post by RUBICON19 on Sept 11, 2007 14:55:46 GMT -5
HIT cardio 3 x this week
40 seconds @ 4.0 20 seconds @ 6.6
X 15 total working minutes
LIT cardio 40 minutes each bout
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Post by mrssully on Sept 11, 2007 16:29:32 GMT -5
Will do.
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Post by mrssully on Sept 12, 2007 8:30:40 GMT -5
Tuesday 9/11 – Chest Week 3 Day 2 BM Flye (1 ¼’s to complete failure) 50 x 12, 8, 6 50 x 12, 5, 4 50 x 10, 4, 4 Incline DB Press 25 x 8, 4, 3 25 x 9, 4, 0 25 x 8; 20 x 8, 4 FM Press 50 x 12, 8, 6 50 x 14, 8, 6 50 x 12, 7, 4 Chest Stretch 45 seconds Crunches 15, 10, 10 Leg Raises 15, 10
Meal 1: 1-whole Egg, 4-egg whites, ¼ cup oatmeal Protein–23, Fat-7, Carb-15, Cals-222 Meal 2: 2.5 oz chicken, 1/2 cup green beans, 1tsp Peanut Butter P-24.5, F-5.5, Carbs-3.5, Cals-165 Meal 3: 2.5 oz chicken, 1/2 cup green beans, 1tbsp Peanut Butter P-27.0, F-11, Carbs-5.5, Cals-232 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 4: 3.0 oz chicken, ½ cup green beans, 1/4 cup Brown rice P-29, F-3.5, Carbs-15.5, Cals-219 Extend-2 Scoops, EAA-1 Scoop during Work Out Meal 5: 3 oz chicken, ½ cup green beans, 1/2 cup Brown rice P-30.4, F-3.9, Carbs-24.9, Cals-264 Total for the day: P-134.5, F-30.9, Carbs-64.5, Cals-1102
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