OK. let's start again on the daily thing with yesterday.
10/03/06
Supps:
3 BSN Thermolean
1.5 iu GH
PureCEE before workout
NO-EXPLODE before workout
50mg Deca Durabolan = week #1
forgot my vitamins...
Meal #1
1/2 cup dry oats w/1 scoop Lean Dessert Cinnamon Roll protein
1/2 cup unsweetened organic soy
32 oz Diet Snapple
Meal #2 - pre-workout
1 scoop isopure strawberry zero carb w/
2 scoops NO-EXPLODE & 8 oz orange juice
Meal #3 - post workout
1 scoop isopure strawberry zero carb w/8 oz orange juice
Meal #4
Protein Cookie (140 cals) - ate it while walking out of the gym.
Meal #5
a "living greens" food bar. I went shopping at "Sprouts". A whole foods market. They had a bar with compressed greens in it - proly wheat grass & spinach or something. 4 servings of vegitables squished into 1 bar with organic peanut butter, why protein & chocolate coating. 300 cals. Tasted pretty damn good after I got past the inside of the bar being a pea greenish color....
Meal #6
Seeds of Change Microwaveable Spinach Lasagna. 340 calories with 20 grams of protein. hhmmm. Must have tofu or something in it - it tasted yummy.
Meal #7 bedtime.
3 oz turkey breast strips
2 tbsp crunchy soy nut butter
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workout:
dips
3 x body weight
assisted chin ups
3 x 1/2 my body weight
lat row
1 x 12/90
1 x 10/105
1 x 10/120
1 x 8/135
lat pulldown
single arm = 1 x 10/60 each arm
both arms= 3 x 10/110
dumbell rows - bought wrist straps with a hook. I am very pleased.
1 x 10/45
1 x 10/50
1 x 10/55
1 x 8/60
rear delt side raises
(lay on your side on an incline bench. lift arm up and back until you feel it in your rear delt - pinch your shoulder balde back.) It's kinda awkward, but it isolates my rear delts.
1 x 10/10 each arm
3 x 10/15 each arm
reverse flys on incline bench
4 x 15/10
dumbell pullbacks (I don't really know what these are called. take light dumbells and raise them up with arms straight out in front of you. Pull back until your shoulder blades are pinched together. concentrate on using your back muscles rather than your arms/shoulders.)
4 x 10/10
standing cable rows/rhomboid pinch. (adjust cable height so that it is straight in front of your stomach. I use the straight bar with an underhand grip.)
4 x 12/60
incline, wide arm pushups on smith machine bar. Adjust the smith at it's lowest level.
2 x 20
1 x 10
cardio = 30 minutes on treadmill.
5 minute warmup at 3.5 speed w/1.0 incline
5 minutes deep walking lunges at 2.5 speed w/1.0 incline
5 minutes at 4.0 speed w/2.0 incline
2.5 minutes heel to toe calf burner at 2.5 speed w/2.0 incline
2.5 minutes deep lunges at 2.5 speed w/2.0 incline
5 minutes at 4.0 speed w/2.0 incline
5 minutes at 3.5 speed
I pulled somethin in my butt doing those lunges, ya'll.
right glute, WAY under, almost in my low unmentionable area. lolol it hurt.