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Back, Tri’s, Bi’s 1/14/09

Wednesday, January 14th, 2009

Didn’t post yesterday! 1/13 was a cardio only day…..just interval training on the treadmill.

Nothing major to report today! I made the extra effort to get to the gym at a decent time…10:45am, not to bad….but still working to get back to being out of the gym by 9AM!!! My sleep isn’t as good as I’d like so I’m still waking up for my 1st meal and going back to sleep vs….eating and going straight to the gym!

Anywho, had a good workout. My mood is great. Still no cravings. I did have a cheat. One 16 oz. cup of coffee w/ skim milk and 10 equals! Was expecting my stomach to swell b/c I haven’t had more than 2 pack of equal a day since I’ve started. Funny thing the coffee didn’t taste as good as I thought so that’s one thing I can live w/o…..not the same w/o the flavored creamers!!

All meals consumed!!! Water still lacking!

Lat Pulldown 2×25, 4×12
DB Pullover 4×12
Straight Arm Pulldown 4×12
Single Arm Cable Row 4×12

Reverse Grip BB Curl 4×15
DB Hammer Curl 4×15

DB Overhead Ext 4×15
Single Arm Cable Kickbacks 4×15

That’s it for today!! Tomorrow is circuits….although I consider it cardio from hell!

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Delts & Chest, 1/12/09

Monday, January 12th, 2009

I’ve been dragging all day….seems like if I don’t get off to a good start it just prolongs through out the day. I ended up hitting the gym this evening around 8pm. I got a decent workout in.

This is day 7 on the diet….very happy that I’m not feeling like a crackhead looking for my next hit!!! Cravings are a big battle that I’ve had to deal w/ in the past but so far so good. I got all 6 meals in and a pickle!! I luv the pickles!!! As for the water I’m averaging a 1/2 gallon….need to get up to gallon!

DB Front Lat 3×15 (Triset)
DB Side Lat 3×15
DB Military Press 3×15

Rear Delt on Pec Machine 3×15
Seated cable flyes 3×15
Bradford Press 3×15 (1st time ever doing this move! I got a good burn!)

That’s it for today. Tomorrow is a cardio only day!!!

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Leg Day!! 1/7/09

Wednesday, January 7th, 2009

Today was legs!!! I did the workout, but was dragging…..then I got hungry at the end and my stomach was bubbling….so once again I didn’t do the abductor/adductor….maybe I should do those first!!

Stiff Legs 3×25
Leg Press 4×15
Walking Lunges 4×15
Reverse Hack Squats 4×15
Leg Extension 4×15
Lying Leg Curls 4×15

That’s it for today!! About to eat my last meal!!! Thank You Jesus….I can go to bed and sleep until 6am!!

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Delts & Chest, 1/5/09

Monday, January 5th, 2009

Today was day #1 of my new contest prep plan!!! I hadn’t purchased any food so today was spent stocking up on everything I need to stay on 100%!!! I had a hard time finding everything at one store so winded up having to go to 2 grocery stores…..this turned into a 3hr. outing which caused me to get behind on my meals….but luckily I have a few treats and I was able to eat a pickle to hold me over until I could get home. By the time I got home I was pushing the 4.5 hr. mark since my previous meal…so I’ll be eating meal 5 at 11pm!!! And if I get meal 6 in it will be at 1am! For me to eat 6 meals comfortably I’ll have to have the first meal by 6am or have 2 meals 2hrs. apart vs. 3hrs…anywho, I think I’ll have the hang of this w/in a week!! Super excited!

The diet is very interesting. I was very happy to see cheese on it….Cheddar at that..my fav!!! So, it was a great treat to have some cheese w/ one of my meals!! I was full at meal 1 and had to force feed my peice of fruit.

Todays workout:

DB Side Lats Raise 3×15 (triset)
DB Front Lat Raise 3×15
DB Military Press 3×15

Seated Military Press (Hammer) 3×15 (superset)
Rear Delt 3×15

Side Lat Raise w/Cable 3×15 (superset)
Front Lat Raise w/ Cable 3×15

DB Incline Press 3×15
Cable Press 3×15
Cable Flys 3×15

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Back, Bi’s, & Tri’s 1/4/09

Monday, January 5th, 2009

It felt great to sleep in a little longer this morning!! I made it to the gym around 10:30 or so! Today was a decent day, was dragging a bit, but got it done. I need to get my water intake up…..being dehydrated is getting the best of me!!

I got all my info to start my new plan on tomorrow!! I’ll be in Wal-Mart bright and early b/c I need a digital food scale….I have the regular food scale w/ the needle! Pretty excited and the plan looks good! No more 12:50AM posts…I need to get in bed earlier! I got alot to work on!!!!

Todays workout:

Lat Pulldown
Single Arm Cable Row
Straight Arm Pulldown
Wide Grip Cable Row (Hammer)
Close Grip Lat Pulldown

DB Curl
BB Curl

Cable Kickbacks
Overhead Press

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Leggggggggggggs, 1st Day of the YEAR!!!

Thursday, January 1st, 2009

First day of the year!! I woke up in a good mood! Made it to the gym a little late but due to the Holiday the morning crowd was still there. I hit legs …..wasn’t really feeling it…I had my first meal at 6am then went back to sleep…had a protein shake for my 2nd meal but it wasn’t enough b/c half way through my leg workout I was starving!

Stiff Legs 4×25
Single Leg-Leg Press 4×15
Walking Lunges 4×30
Leg Extensions 4×15
Standing Leg Curls 4×15

I should have done my usual reverse hack squats and abductor/adductor but was too hungry!!

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Delts & Chest!!, Final W/o for 2008!!!! 12/31

Thursday, January 1st, 2009

I was back in the gym and ready to rock’n roll today!! I’m really enjoying this 3 day split…feels good to know that I’ll hit every muscle group by Thursday and have 2 days left to do extras on Friday and Saturday!!

Today’s gym climate was quite interesting! The New Year Resolution ppl are still there trying to get in the groove!! Hope they can stick it out!!!!

Workout for today was great….I don’t know what it is about cables but they always set my delts on fire….more so than any machine or DB!

DELTS
DB Front Lat Raise 3×15 (Triset/Warm-up)
DB Side Lat Raise 3×15
DB Military Press 3×15

Rear Delt on Pec Machine 4×15

1 Arm Side Lat Raise- Cable 3×15 (Triset)
1 Arm Military Press- Cable 3×15
1 Front Lat Raise- Cable 3×15

CHEST
Standing - Cable Chest Press 3×15 (Superset)
Standing - Cable Pec Flys 3×15

Incline Press 3×15

That’s all for today!! Will start off my new year w/ LEGS!!! What away to start the New Year!!!!! Let’s get psyched!!!! 2009 Here I come!!!!!!

HAPPY NEW YEAR!!!
GOOD THINGS TO COME IN 2009!!!!!!!!!!!!!!!

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Archive for January, 2009