Thursday, January 8th, 2009
Thursday, January 8th, 2009
AM Fasted walk, average speed according to garmin 3.1 mph
40 minutes, HRR 118-127
Legs, Delts, Abs
Flat, vertical leg press
*not including the weight of the sled
180 x 12
270 x 10
360 x 7
450 x 5
Seated Overhead DB Press
40s x 6
35s x 9
35s x 9
35s x 7, F
Wide Stance, Sumo Squat (only coming up 3/4 of the way), heels on 25lb plates
*holding a 50-lb DB center-body
1×20
1×15
1×12
1×10
*stretch x 30 sec
Alternating DB Lunges, long stride
holding 25s in each hand
1×10 each side
1×10 each side
1×10 each side
*stretch x 30 sec
Standing DB Front Delt Raise
20s x 9 20s x 9 20s x 9 20s x 7, F
Standing DB lateral Raises
22.5s x 7 22.5s x 7 22.5s x 7
Seated Arnold DB Press
25s x 10 25s x 10 25s x 10
Prone Leg Curl, narrow foot
80 x 10 80 x 10 80 x 10 80 x 10
*stretch x 1m
Straight legged Raise w/ pelvic lift at top, arms overhead
3 sets 20 reps
Prone FB jack knife
3 sets 10 reps
TUT Bicycle
3 sets 30 sec cycles
Post work out cardio
Slow step mill, level 4/5 x 40m
*stretch x 3 min
Macros
Carbs 64g
Fat 34g
Protein 164 (by the time I drink my casein shake before bed)
water 130oz
supps
RALA, fish oil, calcium, biobeads, multi, hydroxycut max (2 AM, 2 PM)
Felt really good today, my hunger is almost completly blunted, no desire to eat. I am eating religiously every 3 hours on the dot. I may increase it to every 2.5 hours after 6 weeks or so. My temp is consistently 98.6 upon waking ~ once it drops a bit I will tweak things in the game plan accordingly. It seems to have really helped. The water intake being back up feels so much better. I just stopped paying attention a few weeks back I finally felt the consequences of it; my kidneys were killing me and there was protein in a UA I had done. Now I am always searching for the restroom, it will level out in a few days, but ugh…; I am getting all sorts of cool blood tests this month at the doc that our insurance now pays for; funny I saw you could buy some of them here on the bb.com store lol..
