Thursday, Chest/Bis/Cardio
Thursday, January 25th, 2007
Before, during, and after work out…
1 scoop ZERO CARB WPI, 6 scoops Xtend (lemonade) + 3g Creatine Mono
1 ALA (250mg)
ABB Speed Stack Drink~ Grape (a bit before lifting, the rest before cardio)
DB Chest Press on Fitball
4s x 12r @ 22.5 lbs each hand
Incline DB Flys
4s x 12r @ 17.5
Standard push ups
3s 12r @ bodyweight
Standing EZ Bar Curls
4s x 10r @ 45 lbs total
Hammer Curls (using hammer curl bar)
4s x 10r @ 40 lbs total
Lying (flat on back) unilateral horizontal cable curls
4s x 10r (each arm) @ 27.5 lbs (plate loaded, unstable cable pully)
Cardio~
Stair Climber @ Level 7 x 20 min
Elliptical Trainer @ Resist 8, Incline 8 x 22 min
**5 minutes forward, 5 minutes backward; repeated the entire time**
35 minutes POST cardio I ate
4 oz chicken breast tenderloins (grilled w/ garlic & Mrs. Dash Original)
1 oz avocado (raw)
1/2 cup broccoli
10g Glutamine powder
1 Sesamin
Fish oil
Flax oil
Borage oil
1 Calcium
1 MAX CLA
total water for the day~ 1 gallon 31 oz
Peace.~J.
