C
CTri17
Guest
Fri/Sat
Fri/Sat
Friday
Cardio
Elliptical
Random
Level 5
30 min
3.3 miles
423 kcal
Abs
Hanging leg raise
2 x 8
1 x 10
Ab Roller
3 x 10
45 lb plate crunch and hold
3 x 10 w/ a 3 ct pause
Saturday
Warmup
DB Arnold Press
1 x 5 @ 20's
1 x 3 @ 25's
3 x 6 @ 30's
BB Bradford Press @ 55 goal reps 8-10
DB Lateral Raise @ 10 Goal reps 10-12
(10,12)
(10,10)
(8,10)
Single Arm Cable Front Raise
2 x 10 ea @ 20 lbs
Single Arm Cable Low Rear Raise
2 x 10 ea @ 20 lbs
Dips
1 x 15
1 x 12
1 x 12
Standing DB Curls
2 x 8 @ 20's
Single Arm Reverse Cable Pressdowns
3 x 10 ea @ 30 lbs
Straight Bar Cable Curls
2 x 10 @ 50 lbs
Spin
55 min
5 min warmup
Goal was to increase heart rate each time we changed positions
2 min seated flat (145-155)
2 min standing flat (155-165)
2 min seated climb(165-172)
2 min standing climb (170-180)
1 min (10 jumps) on a hill (180+)
1 min recovery
x 4
1 min seated flat
1 min standing flat
1 min seated climb
1 min standing climb
1 min (10 jumps) on a hill
1 min recovery
10 min flat road/cooldown
That was a GREAT workout this morning....I feel like i'm looking more lean, i'm 8 weeks out from my show so EXCITED!!!
Fri/Sat
Friday
Cardio
Elliptical
Random
Level 5
30 min
3.3 miles
423 kcal
Abs
Hanging leg raise
2 x 8
1 x 10
Ab Roller
3 x 10
45 lb plate crunch and hold
3 x 10 w/ a 3 ct pause
Saturday
Warmup
DB Arnold Press
1 x 5 @ 20's
1 x 3 @ 25's
3 x 6 @ 30's
BB Bradford Press @ 55 goal reps 8-10
DB Lateral Raise @ 10 Goal reps 10-12
(10,12)
(10,10)
(8,10)
Single Arm Cable Front Raise
2 x 10 ea @ 20 lbs
Single Arm Cable Low Rear Raise
2 x 10 ea @ 20 lbs
Dips
1 x 15
1 x 12
1 x 12
Standing DB Curls
2 x 8 @ 20's
Single Arm Reverse Cable Pressdowns
3 x 10 ea @ 30 lbs
Straight Bar Cable Curls
2 x 10 @ 50 lbs
Spin
55 min
5 min warmup
Goal was to increase heart rate each time we changed positions
2 min seated flat (145-155)
2 min standing flat (155-165)
2 min seated climb(165-172)
2 min standing climb (170-180)
1 min (10 jumps) on a hill (180+)
1 min recovery
x 4
1 min seated flat
1 min standing flat
1 min seated climb
1 min standing climb
1 min (10 jumps) on a hill
1 min recovery
10 min flat road/cooldown
That was a GREAT workout this morning....I feel like i'm looking more lean, i'm 8 weeks out from my show so EXCITED!!!
C
CTri17
Guest
Legs- Monday 1/21/08
Legs- Monday 1/21/08
Warmup
Squats
1 x 5 @ 95 warmup
1 x 3 @ 135 warmup
1 x 3 @ 165 warmup
3 x 6 @ 185
1 x 10+10 @ 95 (10 full squats + 10 bottom to mid point, gave a stellar burn)
Deadlift
1 x 5 @ 132 warmup
3 x 5 @ 176
SL Leg Press
2 x 12 ea @ 105
Weighted SL Squat to bench (12")
2 x 6 ea @ 20 lbs
Natural Glute Ham Raise
SLOW negative
3 x 6
Calves
2 x 15 ea @ 100 lbs
In , out , straight
Light shoulders (extra)
Lateral raise (off arm Iso hold at the top while the other arm does the reps and then switch)
2 x 12 ea @ 7.5's
Front Raise (off arm Iso hold)
2 x 12 ea @ 7.5's
Bent Raise (off arm Iso hold)
2 x 12 ea @ 5's
I'll post my cardio lata after I get it done
I'm also going to remeasure today so I will post that as well
btw my back feels like hell today ....I need to see the chiropractor
Legs- Monday 1/21/08
Warmup
Squats
1 x 5 @ 95 warmup
1 x 3 @ 135 warmup
1 x 3 @ 165 warmup
3 x 6 @ 185
1 x 10+10 @ 95 (10 full squats + 10 bottom to mid point, gave a stellar burn)
Deadlift
1 x 5 @ 132 warmup
3 x 5 @ 176
SL Leg Press
2 x 12 ea @ 105
Weighted SL Squat to bench (12")
2 x 6 ea @ 20 lbs
Natural Glute Ham Raise
SLOW negative
3 x 6
Calves
2 x 15 ea @ 100 lbs
In , out , straight
Light shoulders (extra)
Lateral raise (off arm Iso hold at the top while the other arm does the reps and then switch)
2 x 12 ea @ 7.5's
Front Raise (off arm Iso hold)
2 x 12 ea @ 7.5's
Bent Raise (off arm Iso hold)
2 x 12 ea @ 5's
I'll post my cardio lata after I get it done
I'm also going to remeasure today so I will post that as well
btw my back feels like hell today ....I need to see the chiropractor
C
CTri17
Guest
BF last time 13.6
This time
AB 8
TRI 13
Chest 3
Mix Ax 4
Scap 8
Sup Il 6
Thigh 16
Total 58
%= 13.4
Measurements
Neck 12 (-.625)
Shldr 42 (+.25)
Chest 34 1/2 (+.75)
Arm 11 5/8 (+.125)
Stomach 28 1/4 (same)
Hips 37 1/4 (+.875)
Thigh 20 (+.125)
13 7/8 (+.125)
Bodweight last time 134.6
This time 135
So I am not super dissapointed, because I know I'm a little bloated from my period being on its way (sorry guys) and usually I gain anywhere from 3-5 lbs... but I still went down and some of those accessory lifts i've been doing for my shldrs/glutes/legs seem to be helping...
I'm gonna try and take pics later if I have time, or tomorrow.
This time
AB 8
TRI 13
Chest 3
Mix Ax 4
Scap 8
Sup Il 6
Thigh 16
Total 58
%= 13.4
Measurements
Neck 12 (-.625)
Shldr 42 (+.25)
Chest 34 1/2 (+.75)
Arm 11 5/8 (+.125)
Stomach 28 1/4 (same)
Hips 37 1/4 (+.875)
Thigh 20 (+.125)
13 7/8 (+.125)
Bodweight last time 134.6
This time 135
So I am not super dissapointed, because I know I'm a little bloated from my period being on its way (sorry guys) and usually I gain anywhere from 3-5 lbs... but I still went down and some of those accessory lifts i've been doing for my shldrs/glutes/legs seem to be helping...
I'm gonna try and take pics later if I have time, or tomorrow.
C
CTri17
Guest
Warmup
2 x 20 yds each
A Skips
B Skips
High Knees
Butt Kicks
Step Overs
Alternating Step Overs
Straight Leg Bound
Carioca
Upper Body Warmup
Pullups
1 x 5 widegrip- warmup
1 x 5 pullups BW +25lbs
1 x 5 pullups BW + 25 lbs
1 x 4 Chinups BW +25 lbs
1 x 8 Pullups BW only
BB Bent Row- Sup Grip
1 x 8 @ 115
1 x 7 @ 115
1 x 8 @ 105
Close Grip Pulldown to Chest
120 x 7
110 x 8
100 x 8
DB SA Rows
3 x 8 ea @ 50
1 x 15 ea @ 35
Reverse Hypers
3 x 10 @ 180
Box Jumps
3 x 5
Bleacher Sprints
x 10 on the minute (2 min break at halfway point) (48 steps)
30 min Elliptical
Manual Level 5
3.2 miles
412 cals
Hmm so here are my feelings on my workouts...While I felt decent on pullups today as far as strength, I felt weak on my bent row and pulldowns...
I mean I know that I am going to get weaker as the diet progresses and as I lose bodyfat, but it saddens me at the same time.
Is this normal?
2 x 20 yds each
A Skips
B Skips
High Knees
Butt Kicks
Step Overs
Alternating Step Overs
Straight Leg Bound
Carioca
Upper Body Warmup
Pullups
1 x 5 widegrip- warmup
1 x 5 pullups BW +25lbs
1 x 5 pullups BW + 25 lbs
1 x 4 Chinups BW +25 lbs
1 x 8 Pullups BW only
BB Bent Row- Sup Grip
1 x 8 @ 115
1 x 7 @ 115
1 x 8 @ 105
Close Grip Pulldown to Chest
120 x 7
110 x 8
100 x 8
DB SA Rows
3 x 8 ea @ 50
1 x 15 ea @ 35
Reverse Hypers
3 x 10 @ 180
Box Jumps
3 x 5
Bleacher Sprints
x 10 on the minute (2 min break at halfway point) (48 steps)
30 min Elliptical
Manual Level 5
3.2 miles
412 cals
Hmm so here are my feelings on my workouts...While I felt decent on pullups today as far as strength, I felt weak on my bent row and pulldowns...
I mean I know that I am going to get weaker as the diet progresses and as I lose bodyfat, but it saddens me at the same time.
Is this normal?
C
CTri17
Guest
tryin to tryin to....53 days left
C
CTri17
Guest
lol not a chance...i'm getting weaker as the diet goes on, i'm holding on for every pound I can
C
CTri17
Guest
Alright so excuse the before bed hair/glasses....
Posing still needs work....my side poses suck , they just are a stupid pose IMHO and my roomie was taking the pictures so some of them i'm not sure that I was fully in my pose....oh well it's all good, hopefully we can get the picture....
So hit me, good, bad, problems....etc I need it...as of midnight it will be 52 days till I step on stage...and I want to present the best package
and yes, I know seth my calves are small. :crybaby: i'm trying I REALLY am
Front Pose- gotta pull that right arm down slightly...will make the delt pop more
Side pose- these were so bad...but I put one up just so I can stare at it and want to make it better.
Back pose....need to put more weight on my toes so my calves pop more, and yes I know i'm still looking down...roomie took this one quick...I will look up
Posing still needs work....my side poses suck , they just are a stupid pose IMHO and my roomie was taking the pictures so some of them i'm not sure that I was fully in my pose....oh well it's all good, hopefully we can get the picture....
So hit me, good, bad, problems....etc I need it...as of midnight it will be 52 days till I step on stage...and I want to present the best package
and yes, I know seth my calves are small. :crybaby: i'm trying I REALLY am
Front Pose- gotta pull that right arm down slightly...will make the delt pop more
Side pose- these were so bad...but I put one up just so I can stare at it and want to make it better.
Back pose....need to put more weight on my toes so my calves pop more, and yes I know i'm still looking down...roomie took this one quick...I will look up
C
CTri17
Guest
Model poses-
1- I turned well....but didnt get to flex my leg yet....lol oh well
2- cant seem to turn as well on this side...but need to to get my V taper to show more....but better front leg
1- I turned well....but didnt get to flex my leg yet....lol oh well
2- cant seem to turn as well on this side...but need to to get my V taper to show more....but better front leg
C
CTri17
Guest
Cardio
Treadmill Sprints
2 min warmup @ 6.5 mph and 1% grade
sprints on the minute
10 sec sprint @ 10.2 mph and 10 % Grade
10 sec sprint @ 10.4 mph and 10 % Grade
10 sec sprint @ 10.6 mph and 10 % Grade
10 sec sprint @ 10.8 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
20 min elliptical
Random , level 5
Treadmill Sprints
2 min warmup @ 6.5 mph and 1% grade
sprints on the minute
10 sec sprint @ 10.2 mph and 10 % Grade
10 sec sprint @ 10.4 mph and 10 % Grade
10 sec sprint @ 10.6 mph and 10 % Grade
10 sec sprint @ 10.8 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
10 sec sprint @ 11.0 mph and 10 % Grade
20 min elliptical
Random , level 5
C
CTri17
Guest
that was yesterdays....this is today's
Warmup
2 x 20 yds each
A Skips
B Skips
High Knees
Butt Kicks
Step Overs
Alternating Step Overs
Straight Leg Bound
Carioca
Upper Body Warmup
DB Incline (adjusted my elbows like Tim told me to do)
1 x 5 @ 30's warmup
1 x 8 @ 35's
1 x 8 @ 37.5's
2 x 8 @ 40's
coupled w/
SL Glute Bridge w/ 25 lbs plate
4 x 8
Alternate Arm DB Bench
3 x 12 @ 30's
coupled w/
SL Calf Raises
2 x 10 ea (out, in , fwd)
Weighted Pushups
3 x 12 @ 25 lbs
Cable Crossover
1 x 10 @ 30
1 x 10 @ 40
coupled with
TKE
2 x 15 ea
Band Lateral Shuffle
2 x 5 yds each way
Cardio
Treadmill
Walking (+5 side slide intervals) 30 min total
5% incline @ 4.2mph
every 5 min did 1 set of side slides for 30 sec each side at 10% grade.
Actually felt pretty good, went up in weights on some things...and it was my first day without my fast twitch, and I survived it, and felt good
YAY! 51 more days!
Warmup
2 x 20 yds each
A Skips
B Skips
High Knees
Butt Kicks
Step Overs
Alternating Step Overs
Straight Leg Bound
Carioca
Upper Body Warmup
DB Incline (adjusted my elbows like Tim told me to do)
1 x 5 @ 30's warmup
1 x 8 @ 35's
1 x 8 @ 37.5's
2 x 8 @ 40's
coupled w/
SL Glute Bridge w/ 25 lbs plate
4 x 8
Alternate Arm DB Bench
3 x 12 @ 30's
coupled w/
SL Calf Raises
2 x 10 ea (out, in , fwd)
Weighted Pushups
3 x 12 @ 25 lbs
Cable Crossover
1 x 10 @ 30
1 x 10 @ 40
coupled with
TKE
2 x 15 ea
Band Lateral Shuffle
2 x 5 yds each way
Cardio
Treadmill
Walking (+5 side slide intervals) 30 min total
5% incline @ 4.2mph
every 5 min did 1 set of side slides for 30 sec each side at 10% grade.
Actually felt pretty good, went up in weights on some things...and it was my first day without my fast twitch, and I survived it, and felt good
YAY! 51 more days!
O
OLYMPIAN
Guest
Back and shoulders look crazy for 8 weeks out.
see, im not a hater , i congratulate when it's worth it....good job
see, im not a hater , i congratulate when it's worth it....good job
M
Ms.Wetback
Guest
Looking AWESOME ! ! ! !
C
CTri17
Guest
Thanks Oly, I appreciate it...there's def stuff i'll have to work on in the off season...
Hopefully I can bring a good package to my show
and I know your not a hater
C
CTri17
Guest
Thanks MS W
C
CTri17
Guest
Cardio
10 min stepper - level 8
20 min jump rope- 40 sec on 20 off
15 min elliptical- random level 5
45 min total
10 min stepper - level 8
20 min jump rope- 40 sec on 20 off
15 min elliptical- random level 5
45 min total
C
CTri17
Guest
Warmup
DB Shoulder Press (lol I'm a moron, I didnt bring my log with me...and so I forgot that I was supposed to do arnolds...not regular press oh well)
1 x 5 @ 25's
4 x 8 @ 30's
BB Bradford Press @ 55 goal reps 8-10
DB Lateral Raise @ 10 Goal reps 10-12
(10,12)
(10,12)
(10,12)
Single Arm Cable Front Raise
2 x 10 ea @ 20 lbs
Single Arm Cable Low Rear Raise
2 x 10 ea @ 20 lbs
Dips
1 x 15
1 x 15
1 x 12
Standing DB Curls
1 x 8 @ 20's
1 x 8 @ 25's
Single Arm Reverse Cable Pressdowns
1 x 10 ea @ 40 lbs
2 x 10 ea @ 30 lbs
Straight Bar Cable Curls
1 x 10 @ 60 lbs
1 x 10 @ 70 lbs
Felt good and strong again this morning, I can definitely tell i'm leaning out...i'm glad I havent lost tooooo much strength yet...I know it's coming but I wanna hold it off as long as possible!
Cardio
65 min Spin
roughly
25 min flats/runs
20 min hills
20 min interval
Gonna do some abs with my gymnasts here in a few min!
DB Shoulder Press (lol I'm a moron, I didnt bring my log with me...and so I forgot that I was supposed to do arnolds...not regular press oh well)
1 x 5 @ 25's
4 x 8 @ 30's
BB Bradford Press @ 55 goal reps 8-10
DB Lateral Raise @ 10 Goal reps 10-12
(10,12)
(10,12)
(10,12)
Single Arm Cable Front Raise
2 x 10 ea @ 20 lbs
Single Arm Cable Low Rear Raise
2 x 10 ea @ 20 lbs
Dips
1 x 15
1 x 15
1 x 12
Standing DB Curls
1 x 8 @ 20's
1 x 8 @ 25's
Single Arm Reverse Cable Pressdowns
1 x 10 ea @ 40 lbs
2 x 10 ea @ 30 lbs
Straight Bar Cable Curls
1 x 10 @ 60 lbs
1 x 10 @ 70 lbs
Felt good and strong again this morning, I can definitely tell i'm leaning out...i'm glad I havent lost tooooo much strength yet...I know it's coming but I wanna hold it off as long as possible!
Cardio
65 min Spin
roughly
25 min flats/runs
20 min hills
20 min interval
Gonna do some abs with my gymnasts here in a few min!
C
CTri17
Guest
ok so i'm going to start posting my diet...
So this is what my breakdowns for each meal should be as per sarah.
meal 1
30gm cho
25 gm pro
8 gm fat
meal 2
30 gm cho
25 gm pro
8 gm fat
meal 3
28 gm cho
25 gm pro
6 gm fat
meal 4
25 gm cho
25 gm pro
6 gm fat
meal 5
15 gm cho
25 gm pro
8 gm fat
meal 6
5 gm cho
25 gm pro
8 gm fat
typically i'm eating
salmon, tilapia, chicken breast, turkey breast, lean steak, eggs, tuna and whey for protein
avocado, natty pb, and nuts for fat (and whatever is in my meat)
oatmeal, sweet potatoes, brown rice, and veggies for my carbs
1/27/08
8am
1/3 cup oats
1 tbsp natty pb
1 scoop whey
12pm
can of tuna
salad
1/3 cup brown rice
3 pm
salmon
1/2 cup sweet potato
1 tsp natty pb
5 pm
ground turkey
1/3 cup sweet potato
1 serving brusslesprouts
1/8 cup mixed nuts
7pm
3 egg whites
1 whole egg
1/2 small avocado
cauliflower and spinach (roughly 10 gms carbs total)
9 pm
whey shake (25 gm pro)
1 tbsp natty pb
So this is what my breakdowns for each meal should be as per sarah.
meal 1
30gm cho
25 gm pro
8 gm fat
meal 2
30 gm cho
25 gm pro
8 gm fat
meal 3
28 gm cho
25 gm pro
6 gm fat
meal 4
25 gm cho
25 gm pro
6 gm fat
meal 5
15 gm cho
25 gm pro
8 gm fat
meal 6
5 gm cho
25 gm pro
8 gm fat
typically i'm eating
salmon, tilapia, chicken breast, turkey breast, lean steak, eggs, tuna and whey for protein
avocado, natty pb, and nuts for fat (and whatever is in my meat)
oatmeal, sweet potatoes, brown rice, and veggies for my carbs
1/27/08
8am
1/3 cup oats
1 tbsp natty pb
1 scoop whey
12pm
can of tuna
salad
1/3 cup brown rice
3 pm
salmon
1/2 cup sweet potato
1 tsp natty pb
5 pm
ground turkey
1/3 cup sweet potato
1 serving brusslesprouts
1/8 cup mixed nuts
7pm
3 egg whites
1 whole egg
1/2 small avocado
cauliflower and spinach (roughly 10 gms carbs total)
9 pm
whey shake (25 gm pro)
1 tbsp natty pb
C
CTri17
Guest
So I didnt get a chance to post it yesterday so here it is
So monday's are crazy for me and I really need to get in 45min or so of cardio, and we have about 30 min between football groups so I decided I would split it up into blocks and get 2 of them done then and then finish up after my lift. I think that's what I'm going to have to do.
Cardio 1
18 min Elliptical
5 steady @ level 5
5x 1 min hard @ 11, 1 min med @ 5
3 min cooldown
Cardio 2
15 min Elliptical
5 steady
5 x 30 sec hard @ 11
1:30 med @ 5
2 min cooldown
Lift
Warmup Drills 2 x 20 yds each
A skips
B skips
High Knees
Butt Kicks
Straight Leg Run
Step Overs
Alternating Step overs
Carioca High Knee Cross over
Back ( I also switched my leg day to tuesday since I have more time)
Pullups with Inverted pullup x m10
Warmup 1 x 5 bodyweight
1 x 5 BW +chain (20 lbs) + Inv Pullup x 10
1 x 5 BW +chain + Inv Pullup x 10
1 x 4 BW +chain + Inv Pullup x 8
1 x 4 BW +chain + Inv Pullup x 10
Cable Straight Arm Pulldown
1 x 8 @ 90
1 x 10 @ 70
1 x 12 @ 60
Hammer High Row
1 x 10 @ 110
2 x 12 @ 90
Reverse Hypers
3 x 10 @ 180
Cardio 3
6 min walking
Treadmill
4.4 mph @ 3.0% grade
( I had to cover track for my boss, so I got cut short, boooo)
Food Log
Meal 1 - 445 AM
Banana
3 egg whites/ 1 yolk
1/2 small avocado
3 fish oil
multivitamin
Meal 2 - 7:30 am
1/3 cup oatmeal, cinnamon, 1 tsp brown sugar
Egg white omelet (w/ olives, onion, tomato, ham)
1 tsp natty pb
Meal 3 - 11:30 am
1/3 cup oatmeal
albacore tuna- 1 packet
1 1/2 tsp natty pb
Meal 4- 2:30 pm
3 egg whites/1 yolk w/ spinach (3 cho worth)
1/2 pita w/ roasted red pepper hummus
Meal 5- 5:30 pm
1/2 cup sweet potato
Chicken breast
1tbsp natty pb
Meal 6- 8:00 pm
Whey shake
1/8 cup mixed nuts
So monday's are crazy for me and I really need to get in 45min or so of cardio, and we have about 30 min between football groups so I decided I would split it up into blocks and get 2 of them done then and then finish up after my lift. I think that's what I'm going to have to do.
Cardio 1
18 min Elliptical
5 steady @ level 5
5x 1 min hard @ 11, 1 min med @ 5
3 min cooldown
Cardio 2
15 min Elliptical
5 steady
5 x 30 sec hard @ 11
1:30 med @ 5
2 min cooldown
Lift
Warmup Drills 2 x 20 yds each
A skips
B skips
High Knees
Butt Kicks
Straight Leg Run
Step Overs
Alternating Step overs
Carioca High Knee Cross over
Back ( I also switched my leg day to tuesday since I have more time)
Pullups with Inverted pullup x m10
Warmup 1 x 5 bodyweight
1 x 5 BW +chain (20 lbs) + Inv Pullup x 10
1 x 5 BW +chain + Inv Pullup x 10
1 x 4 BW +chain + Inv Pullup x 8
1 x 4 BW +chain + Inv Pullup x 10
Cable Straight Arm Pulldown
1 x 8 @ 90
1 x 10 @ 70
1 x 12 @ 60
Hammer High Row
1 x 10 @ 110
2 x 12 @ 90
Reverse Hypers
3 x 10 @ 180
Cardio 3
6 min walking
Treadmill
4.4 mph @ 3.0% grade
( I had to cover track for my boss, so I got cut short, boooo)
Food Log
Meal 1 - 445 AM
Banana
3 egg whites/ 1 yolk
1/2 small avocado
3 fish oil
multivitamin
Meal 2 - 7:30 am
1/3 cup oatmeal, cinnamon, 1 tsp brown sugar
Egg white omelet (w/ olives, onion, tomato, ham)
1 tsp natty pb
Meal 3 - 11:30 am
1/3 cup oatmeal
albacore tuna- 1 packet
1 1/2 tsp natty pb
Meal 4- 2:30 pm
3 egg whites/1 yolk w/ spinach (3 cho worth)
1/2 pita w/ roasted red pepper hummus
Meal 5- 5:30 pm
1/2 cup sweet potato
Chicken breast
1tbsp natty pb
Meal 6- 8:00 pm
Whey shake
1/8 cup mixed nuts
C
CTri17
Guest
Warmup
2 x 20 yds each
A Skips
B Skips
High Knees
Leg Cradle/Straight Leg Kick
Butt Kicks
Stepovers
Alternating Stepovers
Straight leg bound
Carioca High knee crossover
Legs
Walking Lunges
4 x 20 yds @ 30 lb Db's
Leg press
1 x 4 @ 200 warmup
3 x 6 @ 250 + Sled (roughly about 350 total)
SL Squat Shoot the Duck
2 x 6 ea
DB RDL's
3 x 10 @ 60 lb db's
SL Calf Raise w/ DB
3 x 10 ea @ 30
Bodyweight Lateral Lunges
2 x 8 ea
Light Shoulders
2 x 12 ea
Lateral Raise @ 10's
Front Raise @ 10's
Scarecrow's @ 5's
Cardio
Elliptical, random level 5
35 min
3.69 miles, 476 kcal
my legs are gonna be SORE tomorrow...well they should be...but I did use the vibration plate so hopefully they wont be too bad
2 x 20 yds each
A Skips
B Skips
High Knees
Leg Cradle/Straight Leg Kick
Butt Kicks
Stepovers
Alternating Stepovers
Straight leg bound
Carioca High knee crossover
Legs
Walking Lunges
4 x 20 yds @ 30 lb Db's
Leg press
1 x 4 @ 200 warmup
3 x 6 @ 250 + Sled (roughly about 350 total)
SL Squat Shoot the Duck
2 x 6 ea
DB RDL's
3 x 10 @ 60 lb db's
SL Calf Raise w/ DB
3 x 10 ea @ 30
Bodyweight Lateral Lunges
2 x 8 ea
Light Shoulders
2 x 12 ea
Lateral Raise @ 10's
Front Raise @ 10's
Scarecrow's @ 5's
Cardio
Elliptical, random level 5
35 min
3.69 miles, 476 kcal
my legs are gonna be SORE tomorrow...well they should be...but I did use the vibration plate so hopefully they wont be too bad
Thate
Vet
- Joined
- Mar 5, 2007
- Messages
- 3,426
C
CTri17
Guest
Meal 1- 5:45 am
3 egg whites/ 1 whole egg
1/3 cup oatmeal + 1 tsp cocoa +1 tbsp natty pb
Fish Oil, Multi
Meal 2- 10:30 am
1 pack tuna
1/3 cup oatmeal + 1 tbsp natty pb
1 serving carrots
Meal 3- 1:00pm
Chicken Breast
1/2 cup sweet potato
Broccoli (2 gm cho)
1 tsp Natty pb
Meal 4: 4:15 pm
Whey Shake (25 gm pro)
Broccoli (4 cho)
1/8 cup mixed nuts
1/2 pita
hummus (2 tbsp) ( 5 cho, 2 fat)
Meal 5- 7:15 pm
Lean Steak
Broccoli ( 5 gm cho)
***sarah and I dropped down my CHO's from 15 to 5 to hopefully help me drop a little more weight
Meal 6: 9 pm
Whey Shake (25 gm pro)
1 tbsp natty pb
3 egg whites/ 1 whole egg
1/3 cup oatmeal + 1 tsp cocoa +1 tbsp natty pb
Fish Oil, Multi
Meal 2- 10:30 am
1 pack tuna
1/3 cup oatmeal + 1 tbsp natty pb
1 serving carrots
Meal 3- 1:00pm
Chicken Breast
1/2 cup sweet potato
Broccoli (2 gm cho)
1 tsp Natty pb
Meal 4: 4:15 pm
Whey Shake (25 gm pro)
Broccoli (4 cho)
1/8 cup mixed nuts
1/2 pita
hummus (2 tbsp) ( 5 cho, 2 fat)
Meal 5- 7:15 pm
Lean Steak
Broccoli ( 5 gm cho)
***sarah and I dropped down my CHO's from 15 to 5 to hopefully help me drop a little more weight
Meal 6: 9 pm
Whey Shake (25 gm pro)
1 tbsp natty pb
C
CTri17
Guest
Cardio and Abs
22 min
walk @ 4.4 & 5% grade (8 min total)
walk @ 4.0 & 10 % grade (8 min total)
4 x side slide @ 4.0 & 10 % grade x 30 sec each
***alternated between the 3, walked at 4.4, then 4.0 then side slide and back to the top
2 min cooldown- backwards walk/lunge forward
Abs
Band Standing Abs 3 x 10
V Ups 3 x 10
Slow Straight Leg raise 3 x 5
* In a circuit and what a burn!
22 min
walk @ 4.4 & 5% grade (8 min total)
walk @ 4.0 & 10 % grade (8 min total)
4 x side slide @ 4.0 & 10 % grade x 30 sec each
***alternated between the 3, walked at 4.4, then 4.0 then side slide and back to the top
2 min cooldown- backwards walk/lunge forward
Abs
Band Standing Abs 3 x 10
V Ups 3 x 10
Slow Straight Leg raise 3 x 5
* In a circuit and what a burn!
C
CTri17
Guest
Meal 1- 4:45 am
Banana
3 egg whites/1 yolk
1 tbsp natty pb
Meal 2- 7:30 am
Egg white omelette w/ turkey and onion
1/3 cup oatmeal + cinnamon + 1 tsp brown sugar
1 tsp Natty pb
Meal 3- 11:00 AM
Chicken Breast
1/2 cup sweet potato
1 serving carrots
1 tsp natty pb
Meal 4-2:00 pm
Small piece of steak/ 1/2 filet tilapia
3/4 cup broccoli (6 cho)
1 serving carrots (9 cho)
2 servings hummus (10 gm cho, 4 gm fat)
Meal 5: 6:00 pm
Steak
Salad
Meal 6: 9:00-9:30 pm
Whey Shake ( 25 gm)
1 tbsp natty pb
Banana
3 egg whites/1 yolk
1 tbsp natty pb
Meal 2- 7:30 am
Egg white omelette w/ turkey and onion
1/3 cup oatmeal + cinnamon + 1 tsp brown sugar
1 tsp Natty pb
Meal 3- 11:00 AM
Chicken Breast
1/2 cup sweet potato
1 serving carrots
1 tsp natty pb
Meal 4-2:00 pm
Small piece of steak/ 1/2 filet tilapia
3/4 cup broccoli (6 cho)
1 serving carrots (9 cho)
2 servings hummus (10 gm cho, 4 gm fat)
Meal 5: 6:00 pm
Steak
Salad
Meal 6: 9:00-9:30 pm
Whey Shake ( 25 gm)
1 tbsp natty pb
C
CTri17
Guest
Chest/Accessory Legs- 2/1/08
Chest/Accessory Legs- 2/1/08
Warmup
2 x 20 yds each
A Skips
B Skips
High Knees
Butt Kicks
Carioca High Knee Crossover (x 2)
Iso Pushup x 10 sec
Scap Pushups x 10
Iso Pushup x 10 sec
Bent Raise x 10
BB Bench
1 x 4 @ 95 warmup
1 x 3 @ 115 warmup
1 x 7 @ 125
1 x 10 @ 115
1 x 12 @ 105
coupled w/
Squat Jumps
3 x 6
TKE's
2 x 15 ea
DB Incline
1 x 10 @ 30's
3 x 10 @ 40's
Coupled with
Calf Raises on Bear Squat
4 x 15 @ 100 lbs
In, Out, Fwd, Fwd
Cable Flat Fly
1 x 10 @ 40 ea
1 x 12 @ 30 ea
1 x 15 @ 20 ea
Coupled with
Glute Ham Raise
3 x 10
1 set max pushups
x 30
Stadiums
2 x 5 (48 steps) on the minute with 2 min rest between sets
I felt like a STUD this morning on these, felt fast, strong, not tired, it was GREAT
20 min elliptical
Random , Level 7
2.09 miles/ 283 kcal
Vibration plate
Chest/Accessory Legs- 2/1/08
Warmup
2 x 20 yds each
A Skips
B Skips
High Knees
Butt Kicks
Carioca High Knee Crossover (x 2)
Iso Pushup x 10 sec
Scap Pushups x 10
Iso Pushup x 10 sec
Bent Raise x 10
BB Bench
1 x 4 @ 95 warmup
1 x 3 @ 115 warmup
1 x 7 @ 125
1 x 10 @ 115
1 x 12 @ 105
coupled w/
Squat Jumps
3 x 6
TKE's
2 x 15 ea
DB Incline
1 x 10 @ 30's
3 x 10 @ 40's
Coupled with
Calf Raises on Bear Squat
4 x 15 @ 100 lbs
In, Out, Fwd, Fwd
Cable Flat Fly
1 x 10 @ 40 ea
1 x 12 @ 30 ea
1 x 15 @ 20 ea
Coupled with
Glute Ham Raise
3 x 10
1 set max pushups
x 30
Stadiums
2 x 5 (48 steps) on the minute with 2 min rest between sets
I felt like a STUD this morning on these, felt fast, strong, not tired, it was GREAT
20 min elliptical
Random , Level 7
2.09 miles/ 283 kcal
Vibration plate
C
CTri17
Guest
left my log at work when I left to go home, argh. so here is yesterday's meals
Meal 1- 5:45 am
3 egg whites/ 1 whole egg
1/2 med avocado
1/3 cup oatmeal + pumpkin spice + 1 packet splenda
Meal 2- 10 am
1 pack albacore tuna
1/3 cup oatmeal
1 tbsp natty pb
Meal 3- 1 pm
Chicken breast
1/2 cup sweet potato
1 serving snap peas (7 cho)
1 tsp natty pb
Meal 4- 4 pm
3 egg whites/ 1 whole egg
1/2 med avocado
1 Serving carrots ( 9 cho)
1 serving snap peas (7 cho)
Meal 5- 7 pm
Turkey burger
Salad (spinach, cucumber, green olives (8 gm fat), banana peppers, salt + pepper
Meal 6- 10 pm
Whey shake (25 gm pro)
1 tbsp natty pb
Meal 1- 5:45 am
3 egg whites/ 1 whole egg
1/2 med avocado
1/3 cup oatmeal + pumpkin spice + 1 packet splenda
Meal 2- 10 am
1 pack albacore tuna
1/3 cup oatmeal
1 tbsp natty pb
Meal 3- 1 pm
Chicken breast
1/2 cup sweet potato
1 serving snap peas (7 cho)
1 tsp natty pb
Meal 4- 4 pm
3 egg whites/ 1 whole egg
1/2 med avocado
1 Serving carrots ( 9 cho)
1 serving snap peas (7 cho)
Meal 5- 7 pm
Turkey burger
Salad (spinach, cucumber, green olives (8 gm fat), banana peppers, salt + pepper
Meal 6- 10 pm
Whey shake (25 gm pro)
1 tbsp natty pb
C
CTri17
Guest
Meal 1 - 430 am
Turkey burger
banana
1tbsp natty pb
meal 2- 730 am
egg whites w/ onion and turkey
1/3 cup oatmeal + cinnamon + 1 tsp br. sugar
1 tbsp natty pb
Meal 3- 1130 am
ground turkey
1/3 cup oatmeal
1 tsp natty pb
Meal 4- 415 pm
tilapia
2 servings carrots
1 serving snap peas
1 tsp natty pb
meal 5- 700pm
chicken breast
1 cup broccoli
1 tbsp natty pb
meal 6- 1015pm
whey shake
1 tbsp natty pb
Turkey burger
banana
1tbsp natty pb
meal 2- 730 am
egg whites w/ onion and turkey
1/3 cup oatmeal + cinnamon + 1 tsp br. sugar
1 tbsp natty pb
Meal 3- 1130 am
ground turkey
1/3 cup oatmeal
1 tsp natty pb
Meal 4- 415 pm
tilapia
2 servings carrots
1 serving snap peas
1 tsp natty pb
meal 5- 700pm
chicken breast
1 cup broccoli
1 tbsp natty pb
meal 6- 1015pm
whey shake
1 tbsp natty pb
