SBT's First Journal...

[badgergrl]

You have a good 4th too ducky!

 

[The Shadow]

Monday, July 3, 2006

6:00 a.m.
Treadmill: 15 min jogging (almost 2 miles)
Stair stepper: 35 min hills program (levels 10-15, random stepping)
Elliptical: 10 min cross country program (resistance 6-10)

8:00 a.m.
-1/2 cup oats
-4 egg whites
-1 tsp apple pie spice

9:30 a.m.
Back: One arm rows (10 x 35 lbs) x 4
Biceps: DB Curls (10 x 20 lbs) x 3 (6 x 25 lbs) x 1

Back: DB Pullovers (12 x 40 lbs) x 1 (10 x 50 lbs) x 3
Biceps: Conc Curls (10 x 20 lbs) x 4

Back: WIde Grip pulldown (10 x 70 lbs) x 1 (8x 80 lbs) x 3
Biceps: Reverse Curl (8 x 50 lbs) x 4

Shoulders: Bent over DB fly's (10 x 12 lbs) x 4
Calves: Seated calf press (25 x 45 lbs) x 4

10:30 a.m.
PWO SHake
-8 oz gatorade
-1 scoop whey isolate

12:45 p.m.
-4 oz chicken
-2 cups baby spinach
-5 oz sweet tato (diced up and baked like crutons )

5:15 p.m.
-4 oz chicken
-1/2 cup broccoli
-1/2 cup kidney beans

8:40 p.m.
-4 oz chicken
-1 cup broccoli

12:20 a.m.
-21 almonds
-6 egg whites

As per your requst:

1 - 60 minutes of cardio is too much imo....you can workout hard OR long...but not BOTH - switch to a TOTAL of 25 minutes HIIT cardio

2 - Dont inter mingle back and bicep exercises...do ALL the back sets, THEN SHOULDERS, then biceps/calves together if you prefer. There are numerous reasons for this...Im not a big fan of splitting up blood flow(pump) between different bodyparts.


HAVE A HIGH CARB CHEAT MEAL TWICE this next week....both IMMEDIATELY after weights.


What is your morning temp?

 

[sbt2082]

Happy 4th!! I went supplement-free for the last two days and got some really good sleep last night. Either that, or the sandman just came to my house instead

Have a great day!

Well well well... I guess you are to blame then aren't ya Actually the last few nights I've atleast gotten 3-5 and thats good for me Hope you are enjoying your 4th girlie!

You have a good 4th too ducky!

Thanks sweetie

 

[jenscats5]

Your gym was open today?? Mine must be the only one closed today.....

 

[sbt2082]

Your gym was open today?? Mine must be the only one closed today.....

Shooooooooo was, it is everyday I think... I go ot 24 hour Fitness Be going back in a little bit too...leg day grrrrrrr

 

[mermaid]

Morning!!

And you KILL that leg workout too, missy........

Another day from hell for me, grrrrrrrrrrrrrr

 

[sbt2082]

Morning!!

And you KILL that leg workout too, missy........

Another day from hell for me, grrrrrrrrrrrrrr

ALrighty darlin... off to do just that right now
SOrry about your day from h3ll

 

[treilin]

Wow the last post in here was at 7:36 last night?!?!
Anywho... Thought about you at 4 this morning when I was running to the bathroom!! Love water!
Talk with some later

 

[jenscats5]

Morning SBT!!

 

[iceprincess]

Morning Missy!!

I am on my way, be afraid