*Bunny* 2005 - 2006 Log

[treilin]

Re: *Bunny* 2005 Log

WTF lol ?!

Good for you T ...

Yeah I'm a magnet for @ssholes! I don't know but I could of swore maybe something is tatooed on my forehead that I can't read that says.... Whore or something. I tell you what every guy that I have talked to the past year the goal is to get laid the first date. I'm just like you know... I would rather do it myself then give them the time of day and it sucking or getting God knows what diesease!

 

[*Bunny*]

Re: *Bunny* 2005 Log

*Bunny* on her best behavior log
*Day 20 of 30 No alcohol*
Saturday, March 18, 2006
Weight 173
Waking Body Temp N/A



Supps for the day will be … (what I took will be updated next to supp, sometimes I opt to leave something out ...)

Women’s Ultra Mega Multi - 4 caps PM
Green Tea Extract – Scott’s finest – 2 caps PM
Cardio Breeze – 2 caps Pre workout
Yohimburn ES– Applied full body & face pre AM
PureCEE – I actually think I did NOT take this Pre W/O& I had one of the best arms days … hmm, have to remember to take PM caps, maybe 2
Glucorell-R – 1 to 2 caps 15 – 30 prior to each meal
Thermorexin – PASSED ON THIS
ALCAR – 2 caps AM 2 caps Midday 2 PM
Tyr2 – 2 caps AM 2 caps Midday 2 PM
Glucosamine & Chondroitin w/ MSM – 2 caps 3 x a day ... New bottle
Levorex - 4 caps 3 x a day
Sesapure – 1 to 2 caps 3 x a day
Neurogenex – 2 caps AM 2 Before bed
OxyCalm – 2 puffs AM / 2 midday / 2 PM
Tylers Liver Detox - 2 caps AM 2 caps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

7:20 AM. –

• ~ 8 minute Warm Up LF Elliptical with Upper Body Motion


ARMS –

I sipped my shake throughout the workout again

VBAR TRICEPS PUSHDOWNS – Drops
• 50 lbs / 17 reps X 2 – warm up
• 100 lbs / 5 reps + 80 lbs / 8 reps
• 80 lbs / 10 reps
• 90 lbs / 8 reps

SKULLS + WBB TRICEPS PRESS –
• 30 lb WBB / 10 reps + 15 reps Tri Press X 4

OVERHEAD TRICEP EXTENSION – Rope Attachment, wrist flick for forearm
• 50 lbs / 12 reps
• 60 lbs / 12 reps
• 70 lbs / 9 reps
• 80 lbs / 8 reps

TRICEPS PULLDOWNS – Rope Attachment, wrist flick for forearm
• 50 lbs / 10 reps
• 60 lbs / 8 reps X 3

WEIGHTED BARBELL CURL -
• 40 lb WBB / 10 reps
• 40 lb WBB + 5 lbs / 8 reps X 2
• 50 lb WBB / 6 reps + 2 Spot’d


INVERTED DB CURLS – Standing
• 20 lb DBs / 10 reps each arm
• 25 lb DBs / 4 reps each arm
• 25 lb DBs / 6 reps each arm
• 25 lb DBs / 6 reps each arm

INCLINE DB CURLS – 45 degrees
• 20 lb DBs / 10 reps X 2
• 20 lb DBs / 8 reps
• 20 lb DBs / 9 reps

STANDING CABLE BICEP CURLS – to behind head
• 30 lbs each arm / 7 reps X 2
• 30 lbs each arm / 8 reps X 2

SINGLE ARM PREACHER CURLS –
• 20 lb DBs / 6 reps each arm X 4

REVERSE GRIP WBB CURLS –
• 30 lb WBB / 10 reps X 3

HAMMER CURLS super’d with BENCH DIPS –
• 15 lb DBs / 10 reps + 10 reps bench Dips X 4

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

ABS –
• Decline situps – 10 reps w/ 4 second holds X 4

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

PWO CARDIO –
• 20 minutes Intervals on TreadMill
- No Incline / 60 seconds / 3.5 mph
- No Incline / 60 seconds / 5.0 mph
- No Incline / 60 seconds / 7.0 mph

^^ Repeat until time was up …

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

HR totals for W/O – This is going off my HR monitor, just for tracking I’m not saying it’s accurate

Cals Burned – 1369 @ 45% fat
Max HR – 177 @ 92%
Avg HR - 136 @ 70%

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Food for the day will be …

7:20 A.M. – Pre/During WO Shake
Meal # 1 :
• 10 oz Gatorade
• 2 scoops ISO AGB

10:30 A.M. –
Meal # 2 : PWO Shake
• 10 oz Gatorade
• 2 scoops ISO AGB

1:30 P.M. – Cheat Meal @ Fridays
Meal # 3 & 4 : PWO Shake
• Grilled Chicken Salad with Balsamic Vin.
• Atkins NY Strip Steak with Blue Cheese + Extra Veggies (Broc & Green Beans)

4:30 P.M. –
Meal # 5 : PWO Shake
• Large Sweet Potato
• 6 oz Chicken Breast (cooked in FF Olive Oil Spray & Mrs. Dash)
• Cup Broccoli & Cauli Mixture

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

PM CARDIO –
• 30 minutes Intervals on Arc Trainer @ old gym
... Varied Resistance & Incline
• 30 minutes Intervals on Precor Elliptical w/ Upper Body Motion

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

8:00 P.M. –
Meal # 6 :
• 6 oz Chicken Breast (cooked in FF Olive Oil Spray & Mrs. Dash)
• 1 medium Granny Smith Apple
• 2 oz Almonds <-- Ate these a little after my meal before bed

Water Total ~ ENOUGH LOL + 40 oz at the gym

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

 

[*Bunny*]

Re: *Bunny* 2005 Log

Yeah I'm a magnet for @ssholes! I don't know but I could of swore maybe something is tatooed on my forehead that I can't read that says.... Whore or something. I tell you what every guy that I have talked to the past year the goal is to get laid the first date. I'm just like you know... I would rather do it myself then give them the time of day and it sucking or getting God knows what diesease!

Well, you are one wicked cool chick ... it'll happen when you least expect it.

Have a great weekend darlin ... I gotta go chill with my puppy @ my p's.

XOXO

 

[*Bunny*]

Re: *Bunny* 2005 Log

*Bunny* on her best behavior log
*Day 20 of 30 No alcohol*
Saturday, March 18, 2006
Weight 173
Waking Body Temp N/A


Supps for the day will be … (what I took will be updated next to supp, sometimes I opt to leave something out ...)

Women’s Ultra Mega Multi - 4 caps PM
Green Tea Extract – Scott’s finest – 2 caps PM
Cardio Breeze – 2 caps Pre workout
Yohimburn ES– Applied full body & face pre AM
PureCEE – I actually think I did NOT take this Pre W/O& I had one of the best arms days … hmm, have to remember to take PM caps, maybe 2
Glucorell-R – 1 to 2 caps 15 – 30 prior to each meal
Thermorexin – PASSED ON THIS
ALCAR – 2 caps AM 2 caps Midday 2 PM
Tyr2 – 2 caps AM 2 caps Midday 2 PM
Glucosamine & Chondroitin w/ MSM – 2 caps 3 x a day ... New bottle
Levorex - 4 caps 3 x a day
Sesapure – 1 to 2 caps 3 x a day
Neurogenex – 2 caps AM 2 Before bed
OxyCalm – 2 puffs AM / 2 midday / 2 PM
Tylers Liver Detox - 2 caps AM 2 caps
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

7:20 AM. –

• ~ 8 minute Warm Up LF Elliptical with Upper Body Motion


ARMS –

I sipped my shake throughout the workout again

VBAR TRICEPS PUSHDOWNS – Drops
• 50 lbs / 17 reps X 2 – warm up
• 100 lbs / 5 reps + 80 lbs / 8 reps
• 80 lbs / 10 reps
• 90 lbs / 8 reps

SKULLS + WBB TRICEPS PRESS –
• 30 lb WBB / 10 reps + 15 reps Tri Press X 4

OVERHEAD TRICEP EXTENSION – Rope Attachment, wrist flick for forearm
• 50 lbs / 12 reps
• 60 lbs / 12 reps
• 70 lbs / 9 reps
• 80 lbs / 8 reps

TRICEPS PULLDOWNS – Rope Attachment, wrist flick for forearm
• 50 lbs / 10 reps
• 60 lbs / 8 reps X 3

WEIGHTED BARBELL CURL -
• 40 lb WBB / 10 reps
• 40 lb WBB + 5 lbs / 8 reps X 2
• 50 lb WBB / 6 reps + 2 Spot’d


INVERTED DB CURLS – Standing
• 20 lb DBs / 10 reps each arm
• 25 lb DBs / 4 reps each arm
• 25 lb DBs / 6 reps each arm
• 25 lb DBs / 6 reps each arm

INCLINE DB CURLS – 45 degrees
• 20 lb DBs / 10 reps X 2
• 20 lb DBs / 8 reps
• 20 lb DBs / 9 reps

STANDING CABLE BICEP CURLS – to behind head
• 30 lbs each arm / 7 reps X 2
• 30 lbs each arm / 8 reps X 2

SINGLE ARM PREACHER CURLS –
• 20 lb DBs / 6 reps each arm X 4

REVERSE GRIP WBB CURLS –
• 30 lb WBB / 10 reps X 3

HAMMER CURLS super’d with BENCH DIPS –
• 15 lb DBs / 10 reps + 10 reps bench Dips X 4

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

ABS –
• Decline situps – 10 reps w/ 4 second holds X 4

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

PWO CARDIO –
• 20 minutes Intervals on TreadMill
- No Incline / 60 seconds / 3.5 mph
- No Incline / 60 seconds / 5.0 mph
- No Incline / 60 seconds / 7.0 mph

^^ Repeat until time was up …

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

HR totals for W/O – This is going off my HR monitor, just for tracking I’m not saying it’s accurate

Cals Burned – 1369 @ 45% fat
Max HR – 177 @ 92%
Avg HR - 136 @ 70%

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Food for the day will be …

7:20 A.M. – Pre/During WO Shake
Meal # 1 :
• 10 oz Gatorade
• 2 scoops ISO AGB

10:30 A.M. –
Meal # 2 : PWO Shake
• 10 oz Gatorade
• 2 scoops ISO AGB

1:30 P.M. – Cheat Meal @ Fridays
Meal # 3 & 4 : PWO Shake
• Grilled Chicken Salad with Balsamic Vin.
• Atkins NY Strip Steak with Blue Cheese + Extra Veggies (Broc & Green Beans)

4:30 P.M. –
Meal # 5 : PWO Shake
• Large Sweet Potato
• 6 oz Chicken Breast (cooked in FF Olive Oil Spray & Mrs. Dash)
• Cup Broccoli & Cauli Mixture

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

PM CARDIO –
• 30 minutes Intervals on Arc Trainer @ old gym
... Varied Resistance & Incline
• 30 minutes Intervals on Precor Elliptical w/ Upper Body Motion

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

8:00 P.M. –
Meal # 6 :
• 6 oz Chicken Breast (cooked in FF Olive Oil Spray & Mrs. Dash)
• 1 medium Granny Smith Apple
• 2 oz Almonds <-- Ate these a little after my meal before bed

Water Total ~ ENOUGH LOL + 40 oz at the gym

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Not sure on the Macros... added back in a (not-so-cheat) cheat day for me to stir up my metabolism a little bit, don't want it to stall out.

Have Quads Glutes Calves Abs & Cardio today ... I NEED the energy

If you haven't yet, go check out hoteachers pic from the show this past weekend

 

[*Bunny*]

Re: *Bunny* 2005 Log

*Bunny* on her best behavior log
*Day 21 of 30 No alcohol*
Sunday, March 19, 2006
Weight Not sure
Waking Body Temp N/A



Supps for the day will be … (what I took will be updated next to supp, sometimes I opt to leave something out ...)

Women’s Ultra Mega Multi - 4 caps PM
Green Tea Extract – Scott’s finest – 2 caps PM
Cardio Breeze – 2 caps Pre workout
Yohimburn ES– Applied full body & face pre AM
PureCEE – 4 Caps pre AM workout
Glucorell-R – 1 to 2 caps 15 – 30 prior to each meal
Thermorexin – May PASS on this again,usually 1 cap afternoonish (after M3 or 4 usually)
ALCAR – 2 caps AM 2 caps Midday 2 PM
Tyr2 – 2 caps AM 2 caps Midday 2 PM
Glucosamine & Chondroitin w/ MSM – 2 caps 3 x a day ... New bottle
Levorex - 4 caps 3 x a day
Sesapure – 1 to 2 caps 3 x a day
Neurogenex – 2 caps AM 2 Before bed
OxyCalm – 2 puffs AM / 2 midday / 2 PM
Tylers Liver Detox - 2 caps AM 2 caps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

8:30 AM. –

LEGS –

I sipped my shake throughout the morning … was VERY tired & felt kinda weak today … I think it’s safe to say the PM cardio session is the reason, but it stays & I will adjust



SMITH SQUATS –
• Used Regular Squat Rack & Free Standing Bar for 8 warm ups to the floor, slow & controlled
• Smith Bar / 14 reps to Floor warm up
• Smith Bar / 12 reps to Floor warm up
• Bar + 20 / 12 reps
• Bar + 40 / 10 reps
• Bar + 60 / 8 reps
• Bar + 80 / 7 reps
• Bar + 80 / 6 reps – heels on 45 lb Plates
• Bar + 100 / 6 reps – heels on 45 lb Plates

LEG PRESS – 45ْ Lever, sled 125 lbs
• 125 lbs / 15 reps – warm up
• 215 lbs / 12 reps
• 305 lbs / 6-8 reps X 2
• 395 lbs / 4 reps


HACK –
• No weight / 8 reps
• Hack + 20 / 6 reps
• Hack + 40 / 8 reps
• Hack + 40 / 9.5 reps (bottom’d out on last one)

SINGLE LEG-LEG EXTENSION – Lever, Squeeze on extension
• 40 lb Each Leg / 8 reps
• 50 lb Each Leg / 8 reps X 3

GLUTE KB –
• 110 lbs / 8 reps each leg
• 120 lbs / 8 reps each leg
• 130 lbs / 8 reps each leg
• 140 lbs / 8 reps each leg

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

PWO CARDIO –
• 20 minutes Intervals on Precor Elliptical
- Full Incline / 120 seconds / Resistance 5
- Full Incline / 120 seconds / Resistance 10
- Full Incline / 120 seconds / Resistance 15

^^ Repeat until time was up … last cycle was

- Full Incline / 120 seconds / Resistance 5
- Full Incline / 120 seconds / Resistance 15
- Full Incline / 120 seconds / Resistance 10

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

No HR monitor today
for AM workout
Cals Burned – N/A @ N/A % fat
Max HR – N/A @ N/A %
Avg HR - N/A @ N/A%

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Food for the day will be …

8:30 A.M. – Pre/During WO Shake
Meal # 1 :
• 10 oz Gatorade
• 2 scoops ISO AGB

11:30 A.M. –
Meal # 2 : PWO Smoothie!!! This hit the friggin spot Shake
• Handful of Blueberries / Strawberries / Raspberries
• 1 small Banana
• 2 scoops ISO AGB
• Ice & water

2:30 P.M. –
Meal # 3:
• Baked Potato with sprinkle Veggie Cheddar Cheese & seat salt to taste
• 7 oz Grilled Chicken Breast (cooked in 1.5 tsp EVOO & Mrs. Dash Tomato Basil Garlic)
• 6 oz Broccoli & Cauli Mixture (maybe 2 cups)

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

SMITH CALVES – On Step, Full extension, heel to floor
• Single Leg Calf Raise/ Bar / 12 reps each leg X 4
• Bar + 90 / 12 reps X 4
• Bar + 110 / 8 reps X 2
• Bar + 130 / 8 reps X 2

CYBEX CALVES –
• 45 lb plate / 20 reps X 2
• 90 lbs / 12 reps X 2
• 115 lbs / 8 reps
• 115 lbs / 6 reps + 90 lbs / 6 reps

CALVES on LEG PRESS – 45ْ Lever, sled 125 lbs, ALL Full Range of Motion, 2 second squeeze on extension
• Sled / 12 reps each leg X 1
• 215 lbs / 17 reps
• 305 lbs / 12 reps
• 355 lbs / 8 reps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

PM CARDIO –
• 15 minutes of Intervals on Precor Elliptical
• 15 minutes of Speed Training on Step Mill
• 10 minutes of Cool Down on Life Fitness Ellitpical with Upper Body Motion
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

6:30 P.M. –
Meal # 4 :
• 6 oz Tyson Grilled Chicken Breast Strips
• Bag of Veggie Spring Mix Salad
• Light Done Right 3 Cheese ranch

9:00 ish P.M. –
Meal # 5 :
• 2 oz Raw Almonds

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Water Total ~ 8.0 L + 1 ½ L bottle of Raspberry Lemonade Crystal Light

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

 

[*Bunny*]

Re: *Bunny* 2005 Log

I went to go to my p's house yesterday ... while I was there my dad told me I better take off my jacket & show him my arms b/c he heard that they are too big

I guess when I went out the previous weekend with my bro & his friends for that BD party (i.e. Dave Cover Band night) my bro told my dad my arms were bigger than his lol

So I decided to measure & flexed bi was 13.5 inches ... I think before they never got above 12.5, but that was even when I was chubby ... I think they even went down as I lost weight (1st time cutting) to just about (if not AT) 12 inches.

Hmm ... They don't look too big lol

 

[*Bunny*]

Re: *Bunny* 2005 Log

Measurement Summary since start date, (24 ish days ago)

January 25th, 2005
Height 5'8 ¾ "
Weight 171 lbs
Neck 13 ¾ "
Shoulders 43"
Chest 37"
Waist 30"
Abdomen 32 ¼ "
Hips 37"
Thighs 25" Right Left
Knee 16 ¼ " Right Left
Calf 15 ¾ " Right 16"Left
Arm 12 ¼ " Right Left
Forearm 10 ½ " Right Left

February 2nd, 2005
Height 5'8 ¾ "
Weight 164.0 lbs
Neck 13 ¾ " (same)
Shoulders 43" (same)
Chest 37" (same)
Waist 29 ½ "
Hips 37" (same)
Thighs 24 ¾ Right Left
Knee 16 Right Left
Calf 15 1/2 Right Left
Arm 12 1/2" Right Left
Forearm 10 1/2" (same) Right Left

February 10th, 2005
Height 5'8 ¾ "
Weight 164.2 lbs
Neck 13 ¾ " (same)
Shoulders 43" (same)
Chest 36 ½ " (-)
Waist 28 ¾" (-)
Hips 37" (same)
Thighs 24" Right Left (-)
Knee 15 ¾" Right Left (-)
Calf 15 ¾" Left 15 ½” Right (+)(same)
Arm 12 ¾" Right Left (+)
Forearm 10 ½ " Right Left (same)

February 17th, 2005 - Body Fat 20.8%
Height 5'8 ¾ "
Weight 163.6 lbs
Neck 13 ¾ " (same)
Shoulders 43" (same)
Chest 36 ½ " (-)
Waist 28 ¾" (same)
Hips 36 ¾ " (-)
Thighs 24" Right Left (same)
Knee 15 ½ " Right Left (-)
Calf 15 ¾" Left 15 ¾"Right (same) (+)
Arm 12 ¾" Right Left (same)
Forearm 10 ½ " Right Left (same)


More on Previous Body Fat
http://elitefitness.com/forum/showpost.php?p=4520156&postcount=457

I need to update this soon, only bumping for reference per my previous bicep post ...

As of March 19th, 2006 13.5" Biceps

 

[ck2006]

Re: *Bunny* 2005 Log

You have done amazing! way to go!

 

[getnfit06]

Re: *Bunny* 2005 Log

You are an inspiration bunny!!

 

[*Bunny*]

Re: *Bunny* 2005 Log

*Bunny* on her best behavior log
*Day 21 of 30 No alcohol*
Sunday, March 19, 2006
Weight Not sure
Waking Body Temp N/A



Supps for the day will be … (what I took will be updated next to supp, sometimes I opt to leave something out ...)

Women’s Ultra Mega Multi - 4 caps PM
Green Tea Extract – Scott’s finest – 2 caps PM
Cardio Breeze – 2 caps Pre workout
Yohimburn ES– Applied full body & face pre AM
PureCEE – 4 Caps pre AM workout
Glucorell-R – 1 to 2 caps 15 – 30 prior to each meal
Thermorexin – May PASS on this again,usually 1 cap afternoonish (after M3 or 4 usually)
ALCAR – 2 caps AM 2 caps Midday 2 PM
Tyr2 – 2 caps AM 2 caps Midday 2 PM
Glucosamine & Chondroitin w/ MSM – 2 caps 3 x a day ... New bottle
Levorex - 4 caps 3 x a day
Sesapure – 1 to 2 caps 3 x a day
Neurogenex – 2 caps AM 2 Before bed
OxyCalm – 2 puffs AM / 2 midday / 2 PM
Tylers Liver Detox - 2 caps AM 2 caps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

8:30 AM. –

LEGS –

I sipped my shake throughout the morning … was VERY tired & felt kinda weak today … I think it’s safe to say the PM cardio session is the reason, but it stays & I will adjust



SMITH SQUATS –
• Used Regular Squat Rack & Free Standing Bar for 8 warm ups to the floor, slow & controlled
• Smith Bar / 14 reps to Floor warm up
• Smith Bar / 12 reps to Floor warm up
• Bar + 20 / 12 reps
• Bar + 40 / 10 reps
• Bar + 60 / 8 reps
• Bar + 80 / 7 reps
• Bar + 80 / 6 reps – heels on 45 lb Plates
• Bar + 100 / 6 reps – heels on 45 lb Plates

LEG PRESS – 45ْ Lever, sled 125 lbs
• 125 lbs / 15 reps – warm up
• 215 lbs / 12 reps
• 305 lbs / 6-8 reps X 2
• 395 lbs / 4 reps


HACK –
• No weight / 8 reps
• Hack + 20 / 6 reps
• Hack + 40 / 8 reps
• Hack + 40 / 9.5 reps (bottom’d out on last one)

SINGLE LEG-LEG EXTENSION – Lever, Squeeze on extension
• 40 lb Each Leg / 8 reps
• 50 lb Each Leg / 8 reps X 3

GLUTE KB –
• 110 lbs / 8 reps each leg
• 120 lbs / 8 reps each leg
• 130 lbs / 8 reps each leg
• 140 lbs / 8 reps each leg

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

PWO CARDIO –
• 20 minutes Intervals on Precor Elliptical
- Full Incline / 120 seconds / Resistance 5
- Full Incline / 120 seconds / Resistance 10
- Full Incline / 120 seconds / Resistance 15

^^ Repeat until time was up … last cycle was

- Full Incline / 120 seconds / Resistance 5
- Full Incline / 120 seconds / Resistance 15
- Full Incline / 120 seconds / Resistance 10

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

No HR monitor today
for AM workout
Cals Burned – N/A @ N/A % fat
Max HR – N/A @ N/A %
Avg HR - N/A @ N/A%

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Food for the day will be …

8:30 A.M. – Pre/During WO Shake
Meal # 1 :
• 10 oz Gatorade
• 2 scoops ISO AGB

11:30 A.M. –
Meal # 2 : PWO Smoothie!!! This hit the friggin spot Shake
• Handful of Blueberries / Strawberries / Raspberries
• 1 small Banana
• 2 scoops ISO AGB
• Ice & water

2:30 P.M. –
Meal # 3:
• Baked Potato with sprinkle Veggie Cheddar Cheese & seat salt to taste
• 7 oz Grilled Chicken Breast (cooked in 1.5 tsp EVOO & Mrs. Dash Tomato Basil Garlic)
• 6 oz Broccoli & Cauli Mixture (maybe 2 cups)

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

SMITH CALVES – On Step, Full extension, heel to floor
• Single Leg Calf Raise/ Bar / 12 reps each leg X 4
• Bar + 90 / 12 reps X 4
• Bar + 110 / 8 reps X 2
• Bar + 130 / 8 reps X 2

CYBEX CALVES –
• 45 lb plate / 20 reps X 2
• 90 lbs / 12 reps X 2
• 115 lbs / 8 reps
• 115 lbs / 6 reps + 90 lbs / 6 reps

CALVES on LEG PRESS – 45ْ Lever, sled 125 lbs, ALL Full Range of Motion, 2 second squeeze on extension
• Sled / 12 reps each leg X 1
• 215 lbs / 17 reps
• 305 lbs / 12 reps
• 355 lbs / 8 reps

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

PM CARDIO –
• 15 minutes of Intervals on Precor Elliptical
• 15 minutes of Speed Training on Step Mill
• 10 minutes of Cool Down on Life Fitness Ellitpical with Upper Body Motion
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

6:30 P.M. –
Meal # 4 :
• 6 oz Tyson Grilled Chicken Breast Strips
• Bag of Veggie Spring Mix Salad
• Light Done Right 3 Cheese ranch

9:00 ish P.M. –
Meal # 5 :
• 2 oz Raw Almonds

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Water Total ~ 8.0 L + 1 ½ L bottle of Raspberry Lemonade Crystal Light

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Calories Eaten Today
source grams cals %total
Total:.......1795
Fat:..........50..........453.........26%
Carbs:.......163........543..........31%
Protein:.....189........755..........43%


My computer is still not fixed after 8 calls to Comcast and 3 different technicians out … Last one today was 2 hours late with 3 vans 3 separate guys and still NOTHINGGGGGGGGGGGGGGGGGGGGG I CANNOT believe this …

Have a great night everyone …



Oh, p.s. Thanks ladies A clean diet & dedication goes a LONG way ...