Hi guys, I had a lot of fun but also a lot of work today so my post is late. I played with my workout routine today. Back story: on Sept. 14, 2011 is the first time I worked on the floor of the gym. Before that I went to all the classes, Body Pump, Belly Dancing, Zumba, Pilates and yoga. Rake finally got mad and told me he was sick of working around a class schedule and we weren't doing that anymore. This is what we did. Warm up then go to the first machine and I saw how he did it and when he finished all his sets the machine is mine. I have followed him around the gym doing his workout at my weight level ever since. He clears the equipment and No one gets in my way. Of course I have to work in with people every once in awhile but only if they are smart enough to know what that means. Everyone else stays out of our way. Sweet deal. Now I want to change up a couple of things so I am going to play with my routine for a couple of weeks to see if I can incorporate some great advice into my plan. This may get crazy and possibly wrong at times so this is for entertainment value only.

Biceps and Back of Legs Wednesdays and Saturdays

5 Min warm up on stair master
Back Extensions 12x3
U-Tread squat 45x20x1,90x12x1, 135x12x1, 180x12x1, 135x12x1, 90x12x1, 45x20x1
Bicep, bar 35x12x3
Dead lift 50x20x1, 60x12x1, 70x12x1, 60x12x1, 50x20x1
Slant board side to side crunches 35x3
Single arm bicep 25x12x3
Lie down leg curl 30x60x2 ( this KILLED me I could barely walk over to Rake)
HS Plated bicep curl 25x12x3
Hammer strength Ab crunch 20x35x3
Plated leg press 90x20x1, 135x12x1, 180x12x1, 135x12x1, 90x20x1
Wide grip cable bicep 50x12x3
Seated leg curl 79x20x1, 97x12x1, 110x12x1, 97x12x1, 79x20x1
Ab crunches 200x2 and done


OK I was starving last night so I ended up snacking on 6 oz of Turkey breast lunch meat, 1 oz sunflower seeds and a can of green beans. (the sodium killed me) We ate our main meal way too early at 1 because of work. Learned my lesson on that and had my meal at 3pm today.

2 c coffee 2 tbls creamer
½ c oatmeal w/ 1 pinch of raw local bee pollen
Flax, glutamine, vitamins, 2 oz grapefruit juice
Off to workout
2 scoop Gold Standard whey shake w water / vitamins
¾ of a Rubio’s NEW Grilled Talapia Burrito and 3 chips
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water
3+ liters water