SBT's First Journal...

[Roonytunes]

The Demon Duck

"Very big birds ... more like ducks, earned the name 'demon duck of doom', some at least may have been carnivorous as well" Hand told ABC radio.

Let's all be reallllllllllll reallllllllllllll NICE to SBT for a while...ok? OK!

Well, she needs her protein, right?

 

[needtogetaas]

Wednesday, July 12, 2006

6:00 a.m.
15 min treadmill (incline 12-15, speed 4-9)
25 min stair stepper (fat burn program, 30 sec intervals 8/14/18)
5 min stationary bike cool down

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

12:00 p.m.
-2 cups baby spinach
-4 oz chicken
-3 oz sweet tato

3:00 p.m.
-4 oz chicken
-1 cup broccoli

5:15 p.m.
Pre-WO shake
-6 oz gatorade
-1 scoop whey isolate

5:45 p.m.
Chest: Incline DB Press (12 x 25 lbs) x2 (10 30 lbs) x1
Chest: Dips (10 x 90 lbs) x3
Chest: Incline DB Flys (10 x 20 lbs) x 3

Triceps: SKull crushers (10 x 35 lbs EZ bar) x 3
Triceps: CLose grip press w/DB's (12 x 20 lbs) x 3
Triceps: Kickbacks (12 x 15 lbs) x3

6:45 p.m
PWO Shake
-6 oz gatorade
-1 scoop whey isolate
-1 tsp glutamine

8:00 p.m.
-2 cups baby spinach
-4 oz chicken

10:30 p.m.
-4 egg whites
-2 tbl ANPB

grate job.thats a good day right there.

 

[sbt2082]

grate job.thats a good day right there.

Hey you Thanks for the props THis mornings cardio on the other hand... blahhh

Well, she needs her protein, right?

Ahhhh yes... good point Roons

 

[treilin]

Morning duckie

 

[sbt2082]

Morning duckie

Right back at ya girlie... ONE more day wooo hooo

Thursday, July 13, 2006

6:00-7:00 a.m.
Spin class

8:00 a.m.
-1/2 cup oats
-4 egg whites
-1 tbl SF rasberry jelly

11:15 a.m.
-4 oz chicken
-1 1/2 cup broccoli

2:30 p.m.
-4 oz chicken
-4 oz sweet tato

5:45 p.m.
Pre-WO Shake
-8 oz gatorade
-1 scoop whey isolate
-1/2 banana

6:15 p.m.
Random mix... full body workout (solid reps for a minute straight)
-Chest Press (45 lbs) superset with DB flys (15 lbs)
-Squats with bar (75 lbs) superset w/DB ballet squats (15 lbs)
-Skull crushers (25 lbs EZ bar) superset w/ Overhead ext (20 lbs)
-Bar curls (30 lbs) superset with DB curls (15 lbs)
-Bent over rows (45 lbs) superset with Upright rows (45 lbs)
-Lunges (15 lbs DB) superset w/ deadlifts (65 lbs)
-Pushups (3 sets of 10)
-Dips (3 sets of 15 off bench)
-Hammer curls (15 lbs)
-Rear delt flys (12 lbs)
*** thats all I can remember ***

7:30-8:30
TKB- turbo kickboxing

10:15 p.m.
Finally gettin to eat
-4 oz chicken
-5 oz sweet tato

 

[iceprincess]

 

[sbt2082]

Well hello again

 

[scorpiogirl]

Hey, Girl! Workout looks good!

 

[sbt2082]

Hey, Girl! Workout looks good!

Thanks hun!!!! That's only part one of the day though... part two coming up after work

 

[alex2678]

Just dropping in to say hi.

Have a great day and long weekend too.