Thurs 1/18
7:45am
1 Gluorell
8:00am
1 Lite WW English Muffin + 1 tblsp ANPB + 1 tblsp SF jelly
Scrip
8:10am-------->
Coffee
(3 pkt splenda + 1 tblsp. each FF creamer & FF 1/2 & 1/2)
10:40am
1 7/8 oz chicken/1 tblsp FF mayo/salad mix/1 LC WW tortilla
3 caps gluc/chon/msm
1:05pm
1 Glucorell
1:15pm
3.5 oz cooked shrimp + 2/3 cup cooked brown rice/veggie stirfry + 5 broccoli florets
2:05pm
2 Sesamax + 2 Levorex
3:15pm
3/4 oz peanuts
4:15pm - Walked 3 blocks to the gym
**OK, so I get in the locker room & I'm changing when the Emergency alarm goes off and the entire building was evacuated. I got all my stuff & walked out & I heard the fire trucks on their way so I walked the 3 blocks BACK to my truck & drove to the other gym I'm still a member of........
Legs & Biceps
**Figured my walking was a warmup
Squats w/Std. Bar: 20lbs Added - 1x10; 70lbs Added - 3x10; 80lbs Added - 1x10
SLDLs w/Std Bar: 50lbs added - 1x10; 60lbs Added - 1x10; 70lbs added - 1x10
Right Leg Step Ups holding 20lb DBs in each hand: 3x15
(up & down on step with right leg)
Hack Squats: 90lbs - 3x8
~Super Set with~
Calf Press on Hack Squat: 90lbs - 3x15
Lying R-Leg only leg curls: 40lbs - 3x10
Machine leg press, R-leg only: 80lbs - 1x10; 100lbs - 2x8
Seated angled calf raises: 200lbs - 3x12
Standing DB curls: 20lb DBs - 3x8
Seated Incline DB Curl w/Hammer Grip: 20lb DBs - 3x8
Cable Hammer Curls w/Rope: 60lbs - 1x8; 70lbs - 2x8
5:45pm
PWO shake: 1 scoop recoverX, 1/2 scoop Trop Punch PP, 1 tsp creatine, 1 tsp glutamine
7:20pm
6 3/8 oz baked tilapia + hot sauce
1 cup Bird's Eye Asparagus stirfry
8 oz glass wine (REALLY wanted it)
1 sesamax + 2 levorex
Water: 4 (20 oz) bottles of water + 1 (20 oz) bottle green tea + 2/3 gallon water
9:30pm
2 tblsp ANPB
Total: 1645 cals
Fat: 48 429 27%
Sat: 9 77 5%
Poly: 5 48 3%
Mono: 6 56 4%
Carbs: 133 423 27%
Fiber: 28 0 0%
Protein: 139 554 35%
Alcohol: 22 155 10%