*Bunny* 2005 - 2006 Log

[*Bunny*]

Re: *Bunny* 2005 Log

Callin' Buns "M'am" you best run and hide!!
just playin'!
It's actually "M'am, Seargent Bunny, M'am"!
... ouuuu that's a good one!
So any updates this morning?
*Salutes*

Thank you for getting me through my leg w/o this morning .. well at least part one of it Man it was tough ... *Drop down and give me TWENTY!!!*

*AYe AYe Slaughter Sir*
Updating shortly ... Hope things are better today

 

[*Bunny*]

Re: *Bunny* 2005 Log

Oh boy.....suprise party for Bunn's next b-day!!!! Who's in?

 

[*Bunny*]

Re: *Bunny* 2005 Log

Bunny reminds us that we can either let life happen to us or we can make life happen for us.

Sig worthy .... thank you

 

[*Bunny*]

Re: *Bunny* 2005 Log

*Bunny* on her best behavior log
*Day 23 of 30 No alcohol*
Tuesday, March 21, 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 / 1 cap at 5:30 before PM workout
Yohimburn ES– Applied full body & face pre AM & PM
PureCEE – 4 Caps pre AM workout
Glucorell-R – 1 to 2 caps 15 – 30 prior to each meal
Thermorexin – 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 midday / 2 PM

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

5:15 AM. –

• 10 minute warm up Life Fitness Elliptical with Upper Body Motion

SHOULDERS & TRAPS – Super Sets

BEHIND THE NECK PRESS + DB LAT RAISES –
• Warm Up – Smith + 20 / 10 reps X 2
• Smith + 40 / 8 reps + 12.5 lb DBs / 8 reps X 2

SMITH FRONT PRESS + DB LAT RAISES –
• Smith + 40 / 8 reps + 10 lb DBs / 8 reps
• Smith + 40 / 8 reps + 10 lb DBs / 10 reps

UPRIGHT WEIGHTED BARBELL ROWS + LYING SIDE LAT RAISES –
• 50 lb WBB / 8 reps + 7.5 lb DBs / 8 reps each arm
• 50 lb WBB + 5 lbs / 8 reps + 5 lb DBs / 10 reps each arm X 2
• 50 lb WBB + 5 lbs / 10 reps + 5 lb DBs / 10 reps each arm

ARNOLD DB PRESS + BENT OVER DB RAISES -
• 25 lb DBs / 2 reps + 8 reps regular Presses --> + 7.5 lb DBs / 8 reps
• 20 lb DBs / 10 reps + 5 lb DBs / 10 reps
• 20 lb DBs / 10 reps + 5 lb DBs / 12 reps X 2

DB SHRUGS + FRONT DB RAISES -
• 50 lb DBs / 10 shrugs + 10 lb DBs / 10 reps
• 50 lb DBs / 10 shrugs + 10 lb DBs / 10 reps each arm, took all the way to the top X 3

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

ABS –
• Side Twisting Crunches On Hyper Extension – 20 each side
• Decline Crunches – 4 sets of 12 … 1st Set 12 crunches, Hold On extension… remainder … 12 crunches w/ 2 pulses on extension X 3 (i.e. Down, hold, pulse pulse, up, repeat)

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

PWO CARDIO –
• ~11 ½ minutes of Intervals on Treadmill
No Incline / Speed 3.5 / 60 seconds --> No Incline / Speed 7.5 / 60 seconds
• ~12 ½ minutes of Intervals on Precor Elliptical
5 Cycles:
Full Incline / Resistance 5.0 / 60 seconds
Full Incline / Resistance 15.0 / 60 seconds X 5

5 Cycles:
Full Incline / Resistance 5.0 – 10.0 / 60 seconds
Full Incline / Resistance 20.0 / 60 seconds X 5

Last 1-2 were
Full Incline / Resistance 20.0 / 30 seconds
Full Incline / Resistance 15.0 / 30 seconds
Full Incline / Resistance 10.0 / 30 seconds
Full Incline / Resistance 5.0 / 30 seconds

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

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 …

5:15 A.M. – Pre/During WO Shake
Meal # 1 :
• 16 oz Gatorade
• 2 scoops ISO AGB

8:15 A.M. –
Meal # 2 : PWO Smoothie!!!
• 1/3 Cup of Blueberries / 6 Strawberries / 1/3 Cup of Raspberries
• 1 small Banana
• 2 scoops ISO AGB
• Ice & water

11:20 A.M. –
Meal # 3 :
• 6 oz Tyson Grilled Chicken Breasts Strips
• 1 Cup Green Beans

2:00 P.M. – Post doc appt
Meal # 4 :
• 2 oz Raw Almonds
• 1 Small Granny Smith Apple

*Had a Diet Pepsi*

5:30 P.M. –
Meal # 5 :
• 10 oz Baked Potato w/ sprinkle Fat Free Cheese
• 6 oz Fit N' Easy Chicken Breast (cooked in 1/2 tsp EVOO & Mrs. Dash Tomato Basil Garlic)
• 1 Cup Green Beans

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

ARMS – Super Sets / Tri Sets

BARBELL CURLS + LYING TRICEP EXTENSION (Skulls) + TRICEP PRESS –
• 30 lb WBB Curls / 12 reps + 30 lb WBB Tri Extensions / 12 reps (warm up)
• 40 lb WBB Curls / 10 reps + 30 lb WBB Tri Extensions / 10 reps + 40 lb WBB Tri Press / 10 reps
• 40 lb WBB + 5 lbs Curls / 8 reps + 30 lb WBB Tri Extensions / 10 reps + 40 lb WBB Tri Press / 10 reps ( X 3 = repeat 3 more times)

SINGLE ARM INVERTED STANDING DB CURLS + TRICEPS ROPE PULLDOWN –
• 20 lb DBs / 10 curls each arm + 50 lbs / 10 reps
• 25 lb DBs / 6 curls each arm + 60 lbs / 8 reps ( X 3 = repeat 3 more times)

CONCENTRATION DB CURLS + SINGLE ARM SEATED TRICEP OVERHEAD EXTENSION –
• 17.5 lb DBs / 8 curls each arm + 10 lb DBs / 10 reps each arm
• 17.5 lb DBs / 10 curls each arm + 10 lb DBs / 12.5 reps each arm
• 17.5 lb DBs / 10 curls each arm + 10 lb DBs / 10 reps each arm

INCLINE DB CURLS + DB KICKBACKS –
• 20 lb DBs / 10 curls + 10 lb DBs / 12 reps
• 20 lb DBs / 10 curls + 12.5 lb DBs / 10 reps ( X 3 = repeat 3 more times)

SINGLE ARM PREACHER CURLS + V BAR PUSHDOWNS –
• 17.5 lb DBs / 8 - 10 curls each arm + 100 lbs / 8 reps
• 17.5 lb DBs / 8 - 10 curls each arm + 80 lbs / 10 reps ( X 3 = repeat 3 more times)

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

PM PWO CARDIO –
• 15 minutes Step Mill - Speed Training
• 10 minutes ( I think) Life Fitness Elliptical w/ Upper Body Motion

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

8:30 P.M. –
Meal # 6 :
• 6 oz Tyson Grilled Chicken Breasts Strips
• 1 Small Granny Smith Apple

Before Bed ... Well, IN bed lol –
Meal # 7 :
• 2 oz Raw Almonds

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

Water Total ~ 9 L water

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

Macros
Calories Eaten Today
Total:..........2095
Fat:.............63.........571..........28%
Carbs:..........219........725..........35%
Protein:........194........775..........37%

 

[*Bunny*]

Re: *Bunny* 2005 Log

*Bunny* on her best behavior log
*Day 24 of 30 No alcohol*
Wednesday, March 22, 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 / 1 cap at 5:30 before PM workout again
Yohimburn ES– Applied full body & face pre AM & PM
PureCEE – 4 Caps pre AM workout
Glucorell-R – 1 to 2 caps 15 – 30 prior to each meal
Thermorexin – 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 midday / 2 PM

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

6:00 AM. –

• 10 minute warm up Life Fitness Elliptical with Upper Body Motion

LEGS PART ONE – Quad focus

WALKING WEIGHTED LUNGES – I was dripping ALREADY when I was done with these… UGH
• 20 lb DBs / 20 steps total X 2
• 25 lb DBs / 20 steps total X 2

SMITH SQUATS + LEG EXTENSIONS – Supersets
• Smith Bar + 20 / 12 squats + 80 lbs / 12 leg extensions
• Smith Bar + 40 / 13 squats + 80 lbs / 10 leg extensions
• Smith Bar + 60 / 12 squats + 80 lbs / 11 leg extensions
• Smith Bar + 80 / 10 squats + 80 lbs / 10 leg extensions
• Smith Bar + 100 / 8 squats + 80 lbs / 10 leg extensions

LEG PRESS + HACKS - Supersets
• Sled / 15 Presses + Hack / 12 squats
• Sled + 90 / 12 Presses + Hack + 50 / 10 squats
• Sled + 180 / 12 Presses + Hack + 50 / 8 squats
• Sled + 270 / 6 Presses + Hack + 50 / 8 squats

STEPS UPS – plyo step # 2, NO weight needed I was dying
• 10 steps each leg with knee up
• 8 steps each leg with knee up X 3

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

PWO CARDIO –
• 10 minutes of Speed Training on Step Mill – As if I didn’t have enough today lol
• 10 minutes of Cool down on LF Elliptical w/ Upper Body Motion

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

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 …

6:00 A.M. – Pre/During WO Shake
Meal # 1 :
• 16 oz Gatorade
• 2 scoops ISO AGB

8:30 A.M. –
Meal # 2 : PWO Smoothie!!!
• 1/3 Cup of Blueberries / 6 Strawberries / 1/3 Cup of Raspberries
• 1 small Banana
• 2 scoops ISO AGB
• Ice & water

11:30 A.M. –
Meal # 3 :
• 1 Granny Smith Apple
• 2 oz Raw Almonds

2:45 P.M. – Had a diet Pepsi
Meal # 4: HUGE salad... I'm Starving
• ~9 oz Fit N'Easy Chicken (same as last night)
• 2 tbsp Light Done Right 3 Three Cheese Ranch
• Veggie Spring Mix Bag-o-Salad

5:30 ish P.M. –
Meal # 5:
• ~3 oz Tyson Grilled Chicken Breast Strips
• 1/2 Cup Green Beans

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

• 5 minute warm up Life Fitness Elliptical with Upper Body Motion

LEGS PART TWO – Ham / calf focus

SLDL + PRONE LEG CURLS
• 50 lb WBB / 10 reps + 80 lbs / 10 curls - on step, wide stance
• 60 lb WBB / 10 reps + 80 lbs / 10 curls - on step, wide stance
• 60 lb WBB / 10 reps + 90 lbs / 8 curls - on block + step, legs close together X 2

GOOD MORNINGS + PRONE LEG CURLS
• 60 lb WBB / 10 reps + 80 lbs / 10 curls X 4

SINGLE LEG CALF RAISES - on step, heel to floor on extension, squeeze on contraction
• Smith Bar / 10 FROM raises - Toes In
• Smith Bar / 10 FROM raises - Toes OUT
• Smith Bar / 10 FROM raises - Toes Forward
REPEAT 3 times

CYBEX CALF RAISES -
• 45 lb Plate / 10 reps / 4 second holds
• + 70 lbs / 10 reps / 2 second hold X 3

CALF PRESS - Leg Press
• Sled + 90 / 10 Presses - Toes Forward
• Sled + 90 / 10 Presses - Toes IN
• Sled + 90 / 12 Presses - Toes OUT

• Sled + 140 / 12 Presses - Toes Forward
• Sled + 140 / 12 Presses - Toes IN
• Sled + 140 / 12 Presses - Toes OUT

• Sled + 190 / 13 Presses - Toes Forward
• Sled + 190 / 10 Presses - Toes IN
• Sled + 190 / 10 Presses - Toes OUT

HYPER EXTENSIONS –
• 10 lb plate behind head / 10 SLOW reps X 4

KNEELING LEG CURL - HSMTS
• 30 lb each leg / 12 reps each leg X 4 - no rest in between

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

PWO CARDIO –
• 10 minutes on LF Elliptical w/ Upper Body Motion
• 10 minutes of Speed Training on Step Mill

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

ABS – Decline Bench
• 10 decline crunches + 2 pulses on descent X 2
• 10 decline crunches + 3 pulses on descent X 2

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

9:30 ish P.M. –
Meal # 6:
• ~6 oz Tyson Grilled Chicken Breast Strips
• 1 Medium Granny Smith Apple (approx 5 oz)

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

Water Total ~ 8-9 L water

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

 

[SgtSlaughter]

Re: *Bunny* 2005 Log

Thank you for getting me through my leg w/o this morning .. well at least part one of it Man it was tough ... *Drop down and give me TWENTY!!!*

*AYe AYe Slaughter Sir*
Updating shortly ... Hope things are better today

anytime buns... anytime.

lol "Aye, Aye"?!?! ... keep it Militant will ya, I ain't no pirate!! lol

unless it's: "SURRENDER THE BOOTY!"

lol.. I have a t-shirt that says that, it's hilarious; with a skull and cross bones.

Well... takes time u know, brought my gym stuff to work so i can go straight there after work without thoughts of anything else if I had to go home to get it.

 

[*Bunny*]

Re: *Bunny* 2005 Log

anytime buns... anytime.
lol "Aye, Aye"?!?! ... keep it Militant will ya, I ain't no pirate!! lol
unless it's: "SURRENDER THE BOOTY!"
lol.. I have a t-shirt that says that, it's hilarious; with a skull and cross bones.
Well... takes time u know, brought my gym stuff to work so i can go straight there after work without thoughts of anything else if I had to go home to get it.

You WERE once a pirate ... *wink wink*

GREAT! Yes get to the gym , SMART idea, but I really didn't expect any less from you ... Hard & heavy baby ...work through it

Make momma proud LOL



YES IT IS ONE OF THOSE DAYS!!!!

 

[treilin]

Re: *Bunny* 2005 Log

You WERE once a pirate ... *wink wink*

GREAT! Yes get to the gym , SMART idea, but I really didn't expect any less from you ... Hard & heavy baby ...work through it

Make momma proud LOL



YES IT IS ONE OF THOSE DAYS!!!!

Hard and heavy, eh

 

[SgtSlaughter]

Re: *Bunny* 2005 Log

Hard and heavy, eh

heeeere it comes...



Yes HARD... and Very HEAVY.

 

[*Bunny*]

Re: *Bunny* 2005 Log

heeeere it comes...
Yes HARD... and Very HEAVY.

Back to the barracks with you