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No Carb , Cal 1000 5/11
Flax, glutamine, vitamins, Grapefruit juice
2 scoop Gold Standard whey shake / vitamins
Grilled Chicken Breast
Grilled Chicken Breast
2 scoop Gold Standard whey shake w/water
Pro 179, Carb 22, Fat 4, Cal 1000
All that on 1000 cal diet u rock. No way I could do it god bless u girl
I really suck, I had to get a head start on something for a change so decided to go to ground zero. I have to pound cardio and killer workouts just to look half-way decent for my vacation. Just can't buy a new body, I have to work for it. Thank you so much for all your encouragement. ~Trixie~
One Word; EPIC
I have taken the shot gun approach for a 4 week body upgrade. Ditched the am cardio and work in with Rake on extras he does every day. Opted for afternoon cardio 1 hour with ab work. Promised myself to include at least one manual labor project at the house or at work 5 days a week. Started tracking my diet again, big help. Was completely wiped out after my project with Rake today; power wash and reseal a large driveway. Since I'm still committed to my cardio session I took bpi sports, Vortex pre training powder Snow Cone flavor 'delicious' at 2pm. Got to the gym by 3:30 and had a great session. Even had a regular amount of energy til 8 when I fell dead asleep.
Biceps/ Hams Tuesday/Friday
StairMaster 5 min warm-up
Seated leg curl 78x60x3
Barbell Preacher curls 25 x30x1, 35x20x2
U-Tread Squat 135x20x1, 180x12x2
Slant board crunces 20x2, `side to side x15x1
Plated Leg Press 2 pps x16x1, 3 pps x12x2
Single arm bicep 40x12, 30x14, 20x16
Lie down leg curl 40, 50, 65x16
Seated Calf raises 240x25x3
Straight arm Forearm curls 20lb barbellx20x3
Standing Calf raises 190x25x3
Bent elbow Seated forearm curls 20lb x20x3
Reverse grip preacher curls 20lb bbx7,6,8 these were very hard for me
Afternoon
30 min Treadmill 15 incline, 3.0 speed keeps HR perfect
Ab work and a couple extras to get 1 hour in
No Carb 0, Cal 1000 5/12
Flax, glutamine, vitamins, Grapefruit juice
1 Scoop Syntha-6 Strawberry Milkshake flavor
Chicken & vegetable soup
3 whole eggs
Chicken & vegetable soup
1 scoop Gold Standard whey shake w/water
We ate the family meal at work but the chicken soup was 3/4 chicken so even though I couldn't track my macros I know I got very close to my goal.
Great workouts but a bit low on energy so didn't get any project done today.
Quads/Tris Wednesday/ Saturday
Leg extensions 50x30x3
Dips counterweight 48lbs 12x3
Hack 90x12x3
Slant board crunches 20x2, side to side 20x1got a cramp in upper ab, oww
Roller work on back
HS Single leg ext. 45 on easy peg 16x3
W bar Tri cable pulldown 60x16, 70x14 Rake caught me doing this wrong; ‘not allowed to swing at all’ and made me do the set over again right away 70x12, 80x8
Seated Leg Press Machine 110x16, 130x14, 150x12
HS Ab Crunch machine 10x25x3
Seated Calf raises 240x25, 274x25, 309x25 think I start with 309 next time, challenging
Straight arm Forearm curls 20lb barbellx20x3
Standing Calf raises 190x25x3
Low Carb 30 Cal 1200 5/13
Flax, glutamine, vitamins
2 scoop Gold Standard whey shake / vitamins
Grilled Chicken Breast
1 whole egg
1/2 Chicken Caesar Salad
Turkey Breast lunch meat 4 slices
2 scoop Gold Standard whey shake / vitamins
Pro 158, Carb 38, Fat 21, Cal 1085
One Word; EPIC
I have taken the shot gun approach for a 4 week body upgrade. Ditched the am cardio and work in with Rake on extras he does every day. Opted for afternoon cardio 1 hour with ab work. Promised myself to include at least one manual labor project at the house or at work 5 days a week. Started tracking my diet again, big help. Was completely wiped out after my project with Rake today; power wash and reseal a large driveway. Since I'm still committed to my cardio session I took bpi sports, Vortex pre training powder Snow Cone flavor 'delicious' at 2pm. Got to the gym by 3:30 and had a great session. Even had a regular amount of energy til 8 when I fell dead asleep.
Biceps/ Hams Tuesday/Friday
StairMaster 5 min warm-up
Seated leg curl 78x60x3
Barbell Preacher curls 25 x30x1, 35x20x2
U-Tread Squat 135x20x1, 180x12x2
Slant board crunces 20x2, `side to side x15x1
Plated Leg Press 2 pps x16x1, 3 pps x12x2
Single arm bicep 40x12, 30x14, 20x16
Lie down leg curl 40, 50, 65x16
Seated Calf raises 240x25x3
Straight arm Forearm curls 20lb barbellx20x3
Standing Calf raises 190x25x3
Bent elbow Seated forearm curls 20lb x20x3
Reverse grip preacher curls 20lb bbx7,6,8 these were very hard for me
Afternoon
30 min Treadmill 15 incline, 3.0 speed keeps HR perfect
Ab work and a couple extras to get 1 hour in
No Carb 0, Cal 1000 5/12
Flax, glutamine, vitamins, Grapefruit juice
1 Scoop Syntha-6 Strawberry Milkshake flavor
Chicken & vegetable soup
3 whole eggs
Chicken & vegetable soup
1 scoop Gold Standard whey shake w/water
We ate the family meal at work but the chicken soup was 3/4 chicken so even though I couldn't track my macros I know I got very close to my goal.
Kicked up the game kids. Just had to try out the 25's on my bench bar today only did one on the flat bench but eeked out 2 on the decline. Great day, super strong and my back is doing good. Got in a project, clipping my rose bushes, weeding and fixed some sprinklers. I love my life!! Thank you to everyone who follows me here this is the boost I need to keep going. LOVE!
Kicked up the game kids. Just had to try out the 25's on my bench bar today only did one on the flat bench but eeked out 2 on the decline. Great day, super strong and my back is doing good. Got in a project, clipping my rose bushes, weeding and fixed some sprinklers. I love my life!! Thank you to everyone who follows me here this is the boost I need to keep going. LOVE!
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