Meagan’s Nu-U Body Blog

BACK:

Super duper set of prone exercise ball dumbbell rows, reverse flies, and delt rows:

2 sets: 20lbs dumbell row, 12 reps. 8lb reverse flies, 12 reps, 8 lbs delt row 8 reps.

Close grip lat pull downs: 2 sets of 70lbs, 8 reps dropped to 50lbs 6 reps. 2nd set 60lbs and then 50 lbs.

Prone Bench dumbell rows: 2 sets 25lbs 12 reps. 2nd set 20 lbs.

FMM Single arm lat pull down with rotation: 2 sets, 90lbs on each side, 12 reps.

FMM Lat pull downs: 1 set, 100lbs till failure.

TRICEPS AND ABS:

Incline reverse crunches super setted with skull crushers: 2 sets abs at 12 reps, 25lbs on skull crushers 15 reps.

Prone Tricep Extensions super setted with seated double crunch: 2 sets 8lbs on tricep extention, 12lbs on double crunch 15 reps on each. 2nd set 5 lbs Tricep Extension and 15lbs double crunch.

Standing Bar tricep extension super setted with flat bench straight leg reverse crunches: 2 sets, 90lbs extension 12 reps, 15 reps on crunches

SHOULDERS:

FMM Side lateral raises super setter with regular shoulder press: the arms are set like you would do a regular shoulder press but instead you do side laterals. The cables are not crossed. This changes what muscle group is targeted the most.

3 sets, till failure, 30lbs on side laterals, 60lbs of shoulder press.

One arm FMM Lateral raise with arm circles: 1 set on each side, 30lbs till failure.

Cross cable side laterals: 1 set, till failure, 30lbs

Drop set of free weight side laterals: 2 sets, 15, 10, 8 lbs till failure.

Drop set and super set of bent over row and upright row: 2 sets 35lbs bent over row to 20lbs, 15 reps and then on the 20lbs till failure. Up right row 20lbs till failure.

Dumbell Over head press: 30lbs 1 set till failure.

BICEPS:

Incline dumbell curls: 2 sets, 15lbs 8 reps and then holding in a static position for 45-60 seconds.

FMM Over Head Cable Curl: 2 sets, 30lbs on first set, 50lbs on second set till failure.

So yesterday I was thinking bout making coffee…but didnt have loose coffee grounds but I did have instant coffee! The instant coffee to me is very strong, unless I put in creamer or milk and I dont wanna do that at this point in my training. so I was trying to figure out how to make it taste better without the extra sugar, carbs and calories.

Think, Think, Think…

AH HA! I have sugar free chocolate pudding in the fridge…lets heat up the hot water add in two teaspoons of the instant coffee and a whole thing of sugar free chocolate pudding, add a packet of stevia….vvvvvuuuuaaaala! Coffee with a hint of chocolate with less than a full serving of pudding, with a whole serving of pudding it tastes like hot chocolate with a hint of coffee!! GENIOUS I must say…it is now one of my favorite drinks when I need a lil pick me up, or a make me feel better, or need a chocolate fix! BYE BYE Starbucks! Hello Meagan Genious Drink…lol…Enjoy guys!

Unilateral movements for today.

Ball squats:

3 sets, 15 reps with body weight, 12 reps with 20lbs, 10 reps with 30lbs. At the end of each set I squatted with both legs and held that static position for 1 minute.

Leg Extensions:

4 sets 15 reps with 80lbs, 12 reps with 60lbs, 12 reps with 60lbs, 10 reps with 50lbs. At the end of each set I did a set of 100lbs leg lifts with a static hold at the end.

Leg Press:

3 sets with a different approach. Started with 150lbs and did 5 reps on each side, then to 200lbs for 10 reps, and back down to 150 for 5 reps (that all equaled one set, and then you do it over for 2 more sets.)

So my back was so sore from the shoulder work out that we did tri’s and abs today.

TRICEPS:

Prone exercise ball overhead tricep extension: 2 sets, 50 lbs, 15 reps

Standing rope tricep extension: 2 sets, 40-30lbs, 12-10 reps

Free Motion Machine tricep extension: 2 sets, 50lbs, 12 reps

FMM Cross cable reverse grip tricep extensions: 2 sets, 40lbs, 12-10 reps.

Bar Tricep Extensions: 1 big drop set, 100lbs-50-40-30, 12 reps-12-10-10.

ABS:

Decline ball crunches: 2 sets, 20 reps.

Decline ball side crunches: 2 sets, 20 reps.

Reverse decline 90 Degree cruches: 1 set 15 reps

Reverse decline (legs straight in the air crunches: 1 set 12 reps

Decline toe touch crunches: 1 set 10 reps

Bench leg lifts: 2 sets, 12 lbs, 15 reps.

I honestly think I need to start filming my crazy work outs and doing a bb.com series! They just keep getting more insane by the day!

Also, I have booked my photo shoot date and I will be shooting with Guillermo Velez on Nov. 1, 2008 at 10am for 4 hours. I will have hair and make up done, hopefully I can get some of this on video! My diet and cardio for the last 3 weeks before the shoot will be very intense, keep me in your prayers! But it will all pay off in the end. Now…to the work out of today!

SHOULDERS:

Super Duper set of lat raises, side punches and around the worlds: 2 total rounds of all with little to no rest.
LATERAL RAISES: drop sets of 20lbs, 15, 10, 8 x 6, 8, 10 reps
SIDE PUNCHES: 8 lbs 30 reps, 15 on each side.
AROUND THE WORLD: 8 lbs 12 reps on the first set, 10 on the last

Free Motion Machine Unilateral Lat raises:
2 sets, 30 lbs 8 on each side.

Super Set of Cable Shoulder Press and Cross Cable Lat raises:
2 sets with
60lb over head press 15 reps
30lb lat raises 12 reps

BICEPS:

Barbell bicep curl: 1 set, 35lbs 10 reps

21’s: 1 set, 15lbs

Cable curls: 2 sets 40lbs and 30lbs, 1st set 12 reps, 2nd set till failure.

NOTE: My biceps are easily developed that is why I dont necessarily concentrate on them too much.

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/2 cup
Fruit 2 oz
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 2 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 3

Non Work Out-

Chicken 4 oz
Br. Rice 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies

Cardio: 12 sessions of 55 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1294
Protein: 163 grams
Carbs: 102 grams
Fats: 26 grams