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Ab Wheel
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Just this week, I'm moving Tuesday workout(ARMS) to Wednesday, Wednesday to Thursday.....
Going out of town and will have an extra day of Low carb.. with carb days being Friday/Saturday... (since I won't be able to workout).
Taken Ab wheel with me.
without PC for a couple days...* will try to post via Blackberry
Had to workout at home and made some adjustments
Wednesday– Arm Annihilation Workout/
Bi’s - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
(about 20 seconds in between)
1) Cheat Curls - 15x60lbs
2) Preacher bench close grip (bench 90 degre/used this as a generic Preacher)- 15x20lbs
3) Incline DB curls - 13x20lbs
4) Hammer DB curls 15x20lbs
5) Reverse Curls - 12x20lbs
2 minute break
1) Cheat Curls - 10x60lbs
2) Preacher bench close grip - 15x10lbs
3) Incline DB curls - 10x20lbs
4) Hammer DB curls - 13x20lbs
5) Reverse Curls - 11x20lbs
2 minute break
1) Cheat Curls - 10x60lbs
2) Preacher bench close grip - 15x20lbs
3) Incline DB curls - 9x20lbs
4) Hammer DB curls - 11x20lbs
5) Reverse Curls – 15x10lbs
4 minute break
1) Cheat Curls - 9x60lbs
2) Preacher bench close grip - 10x20lbs
3) Incline DB curls - 9x20lbs
4) Hammer DB curls - 10x20lbs
5) Reverse Curls – 15x10lbs
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Tricep - 3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 15x60lbs
2) Arm Kickbacks- 20x20lb
3) Tri Bar- 11x60lb
4) Rope Pushdowns over head- (skipped, lack of equipment at home)
5) Bench Dips- 20xBDW
2 minute break
1) Skulls- 11x60lbs
2) Arm Kickbacks- 15x20lb
3) Tri Bar- 10x60lb
4) Rope Pushdowns over head- (skipped)
5) Bench Dips- 20xBDW,
1) Skulls- 7x60lbs
2) Arm Kickbacks- 15x10lb
5) Bench Dips- 25xBDW, then about a minute later 25xBDW
Friday – No Workout/High Carb day!
6:00 – 2 scoops of Waxy Mazie
6:30 am
1 cup of Grape Nuts
12oz of Skim Milk
9:30
16 oz of Skim Milk
1 Cheese Bagel
20 - Almonds
12:00 (lunch) (on the road)
2 cups of Spanish rice (made with Brown rice)
Chicken
3:00
Assault ½ scoop
3:30
1 Cheese Bagel
20 – Almonds
Protein shake
5:30 (dinner)
4 slices of cheese pizza (fresh dough and damn good)
9:00 pm
Small Pasta
Chicken
11:00
Banana
12oz of milk with Protein shake.
Saturday – No Workout/High Carb day!
7:30 am
1 cup of Grape Nuts
12oz of Organic Milk
10:00
1 Cheese Bagel
20 - Almonds
12:30 (lunch) (out looking for a damn halloween party costume)
Bag of Peanut Butter Pretzels
Grilled Chicken Sandwich
3:00
Assault ½ scoop
3:30
Deep fried Turkey
2 slices of Wheat Bread
5:30 pm – 12:00 (Halloween Party)
Pasta
Chicken
Wings
2 Pittsburgh Soft Pretzels
(had a few cookies)
More pasta and chicken before bed! :a+
Sunday – Semi-workout/Medium-Carb day (not planned)
8:30 am
Starbuck Espresso
12oz of skim milk
11:30
Huge Chicken Salad
(Cheese stick)
2:30 (lunch)
Turkey Meat (wheat bun)
Cheese Stick
Small Salad
3:00
Assault ½ scoop
5:30
Roast
Veggie (Broc and Carrots)
8:30 pm
At my Mom’s and she had Fruity Peebles.... That damn Fred Flintstone:yeah... two bowls!
11:30 pm
Protein Shake
30 Almonds
Workout:
100 push-ups
Ab Wheel
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Monday - No Workout
On the Road for about 8 hours Diet was back to the normal Sat-Wed (High Fat/Low Carb).
Final Review in a few days!
***New log will start this saturday***
Back
Used Tri Bar for close grip Lats
20x60lbs
16X60lbs
15x60lbs
13x60lbs
Wide Grip
15x60lbs
15x60lbs
15x60lbs
One Arm Lat (both sides)
35x20lbs (10 second break)
20x20lbs (10 second break)
25x20lbs (10 second break)
Shrugs
70x20lbs
I've been dealing with a horrible headache for the past week or so. Cardio has been slacking cause of this and it takes everything just to push through these workouts. I did the shrugs a day early to see if it would help work out the kinks in my neck... and it did.
Shoulders
Side Raises
35x10lbs (5 second break)
20x10lbs (5 second break)
16x10lbs (5 second break)
Front Raises
20x10lbs (5 second break)
30x5lbs (5 second break)
33x5lbs (5 second break)
Ab Wheel
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Final review for Assault and Bullet Proof will be up before Saturday.
:bd Mom!
Thursday 10/30/08 – No Workout/High Carb day!
6:30 am
1 cup of Grape Nuts
10oz of Skim Milk
1 TBSP of Brown Sugar
9:30
Health Granola Bars
12:00 (lunch)
Turkey on 8 grain
Large (Vivo) Pumpkin Chai Tea
3:30
Healthy Granola Bar
5:30 (dinner)
4 slices of cheese pizza (Papa John's)
8:00
Assault ½ scoop (only 1 more 1/2 scoop of ASSAULT)
9:00 pm
1 1/2 cups Milk
1 cup of Grape Nuts
1 cup of Strawberrys
1 Banana
1 scoop of Banana Creme protein
11:45
hmmmm.... not sure yet, but you can bet it will be something loaded in carbs...