Pharmher 2005

[pharmher]

6PM 0.84lb Grilled Mahi Mahi

 

[pharmher]

9PM 1 scoop Driver protein

Totals 1293cals 42gm fat 21gm carbs 209gm protein

 

[pharmher]

3/29/05

Good Morning!! Today is normally my day off from working out, but I moved my leg workout to today as I will be using my day off "relaxing" in the dentist's chair before I go to work tomorrow.

8AM Latte

 

[*Bunny*]

Got your Karma message

 

[pharmher]

9AM 1 scoop whey protein

Leg Workout

Lunges - 4 sets of 12 per leg w/2-15lb DBs
SLDLs - 6 TUT
65lb x 15
75lb x 12
85lb x 8
95lb x 6
Step-ups - 3 sets of 12 per leg w/2-10lb DBs
Home version of Butt Blaster
Standing Cable Kickbacks 4 sets
10lb x 12
15lb x 12 - 3 sets
Standing Calf Raises 6 TUT 4 sets
125lb x 12 - 3 sets
125lb x 10

HIIT Cardo on elliptical 45 sec max/75 rest
10min warmup, 8 cycles, 5min cool

Starting HR: 103
Max: 173
Ending: 113

1 more scoop whey protein w/creatine & glutamine

 

[pharmher]

1PM 1.5c tabouli

2:30 2c fresh pineapple - yum!!!

 

[pharmher]

5PM 1c homemade turkey soup

6:30 1.5c tabouli (last of the leftovers)

Totals 1489cal 54gm fat 84gm carbs 125gm protein

 

[pharmher]

3/30/05

8AM Latte

9AM 1 scoop whey protein w/glutamine & createine

10AM EAS Low Carb protein bar

10:30 Dentist

12PM I survived the dentist and can even smile without looking like a dork!
2 salmon patties w/1 oz fat free jalapeno jack cheese
Off to work!

 

[pharmher]

3PM 1 can InStone Protein Pudding

5:30 5c shredded romaine w/6oz chicken breast

9PM Feta chicken

Totals 1302cal 35gm fat 18gm carbs 213gm protein

 

[pharmher]

3/31/05 Wt 127.5 lb (Down 2.5lb), BF 13.3% - Woo Hoo!

8AM Latte

9:15 Back/Abs

Stiff Arm Pulldowns - 3 sets
30lb x 12
35lb x 12
35lb x 12
Pullovers w/35lb DB - 3 sets of 12
Seated Rows - 3 sets
60lb x 12
70lb x 12
80lb x 12
Wide Grip Pulldowns - 3 sets
60lb x 12
70lb x 12
80lb x 12

5-1min sets of Bicycle/Scissors Supersets
Swiss Ball Crunches 3 sets of 15

10:15 1 scoop whey protein w/creatine & glutamine