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The above breakdown of protein, carbs, and fat doesnt total 1343 calories. I believe it is 516 calories. Just concerned as 516 seems very low in total calories, especially for someone as active as you.
been telling her that for a minute now myself man haha
Bench Press 45x20 wide, 55x20x2 narrow & regular grip
Pullovers 30x20x3
Dumbbell shrugs 25x20x3
Fly Machine 40, 60, 80x16 ea.
Reverse pec deck 60x16x3 hard for me
Ab machine 30x20x3
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
2 whole eggs
3 Bloody Marys 5 olives
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water
Pro 87, Carb 24, Fat 8, Cal 1343
The above breakdown of protein, carbs, and fat doesnt total 1343 calories. I believe it is 516 calories. Just concerned as 516 seems very low in total calories, especially for someone as active as you.
StepMill 5 min warm up
Seated leg curl 79x60x3, (20 top, 20 bottom, 20 full range)
Barbell preacher curls 55x30x1, (20 bottom, 20 top, 20 full range) arm up, 55x12x2
Plated leg press 180x16x3 changing foot positions each set
Slant board oblique work
Roller work
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Grilld chicken breast, romaine salad, ranch
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water
Missed both quad days last week so we changed up for this week. This new short workout feels good on my body and I am able to keep my entire body tight the whole time and it seems to work it a bit different.
Quads/Tri’s
5 min StepMill warm-up
Leg extensions 60x60x3
Tricep counterweight 48 lbs. x16x3
Hack 90x16x3
Ab machine 30x20x3
1/2 English Muffin W/ 1tbsp peanut butter
Flax, glutamine, vitamins, grapefruit juice
2 scoop Gold Standard whey shake w/water vitamins
Chicken Caesar Salad
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water
Pro 120, Carb 78, Fat 27, Cal 1270
Hypers 12x3
Incline Bench press 45x20x3, 65x20x2 narrow, regular
Spider walks 1 minute in between sets
Pull Overs 30x20x3
DB Shrugs 25x20x3
Fly machine Chest 55x16, 70x14, 85x12
Rear Delt 25x20, 40x16, 55x14, 70x12
Slant board ab and oblique work
Roller work and done
The spider walks were the most important part of my workout today. Even though I am getting stronger; when my shoulder is weak everything in my workout is weak. More rest and a bit less reps over the last couple of weeks have made me healthier.
StepMill 5 min warm up
Seated leg curl 30x60x3
Barbell preacher curls 45x30x1, 45x12x2
Reverse Hacks 180x12x3
Ab machine 30x20x3
I've been on somewhat of a cheat week as far as diet goes that has included candied cashews in a salad, candy, baked potato and to top it off pizza. Way to human for my own good.
Great day to be alive today, my workout was short but SWEET. Realized after looking at Kat's log that I've basically been on auto-pilot in the gym with no real goals for a long time. Most of my goals relate to my diet and hopeful fat loss. Don't get me wrong I do make gains mostly because Rake works me like a mule in the gym. LOL but I need to start challenging myself with some short term goals.
Thursdays
Chest and Shoulders
Bench Press 45x20 wide, 55x20 regular, 65x20 regular
Pullovers 30x16, 40x14, 50x12
Dumbbell shrugs 15x20x3
Fly Machine 55x16, 70x14, 85x12
Reverse pec deck 40x16, 55x14, 70x12
Slant board Ab work
Roller work and done
Flax, glutamine, vitamins, grapefruit juice
2 Scoop Syntha-6 Strawberry Milkshake flavor
Roasted chicken leg
Tilapia
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water
Pro 133, Carb 43, Fat 10, Cal 1136
Much better this week, feeling strong and steady. Definitely heading in the right direction. No issues with any joints.
Tuesdays and Fridays:
Biceps/ Hams
StepMill 5 min warm up
Seated leg curl 79x60x3
Barbell preacher curls 25x30x1, 45x12x2
DB Deads 25’s x16, 30’s x14, 35’s x12
Oblique work
Roller work
Single leg glute machine 50x16, 60x14, 70x12
HS Plated Preaher Bicep 35x12x3
Lie Down leg curls 40x16, 55x14, 70x12
HS Abs 10x20x3
Seated calf raises 300x20x3
Wrist curls on preacher pad 30x20x3
Standing Calf raises 180x20x2
Seated wrist curls 45x20x2
Reverse grip preacher curls palms down 20lb bb x20x3
Good start to my week! Different gym so I should be good and sore tomorrow. Used the Old Nautalus machines. Pump Juice Extreme kicked in at the first sip. Looking forward to a much better week.
Monday Chest, Back
Hypers 12x3
Incline Bench press 45x20x3, wide, narrow, regular
Spider walks 1 minute in between sets
Pull Overs 25x20x3
DB Shrugs 15x20x3
Fly machine Chest 40x20, 55x16, 70x12
Rear Delt 25x20, 40x16, 55x12x3
Seated upper ab 50x20x3
Incline Press machine 30x20x3
Pullover machine 30x20, 40x16, 50x12
Incline Fly machine 30x20, 40x16, 50x12
Hoist ab 10x20x1 and done
1/2 C Raisin Bran, 1/2 C Milk
Flax, glutamine, vitamins, Grapefruit juice
Roasted chicken thigh & leg
Raw vegetables with yogurt dip
2 scoop Xtreme Formulations, Ultra Peptide Casein Lemon Cream Pie flavor w/ water
3+ liters water/ 1/2 lemon in gym water
Pro 104, Carb 23, Fat 24, Cal 1250
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