Rifter’s BodyBlog

Sepetmeber 28th -November 27th 2009
Meal 1 7:00 DAY 1-6    Day 7
1 1/2 oatmeal,Cereal  2 waffles-1 glass milk    Meal 1 7:00
*Supplements  Multi vitamin-1 g L-Carnitine-1 pill of glutamie    Cold Cerial with blueberries
*Supplements  Multi vitamin-1 g L-Carnitine-1 pill of glutamie
Snack 10:00-Almonds, nuts or Fiber Bar
Snack 10:00-Apple Fruit
Meal 2 12:00-Lunch
Grilled Chicken, Steamed broccoli, Rice, Tuna Salad     Meal 2 12:00-Lunch
Hamburger and fries
Snack 15:00-Carrots, Celery Sticks
Snack 15:00-Yogart
Snack 17:00
PRE WORKOUT-SHAKE Can include- Muscle Milk half banna-1 tblspoon flaxseed oil-2 g Fish Oil-Muscle Milk    Snack 17:00
*Supplements Vitamins     PRE WORKOUT-Drink Can include- Muscle Milk half banna-1 tblspoon flaxseed oil-2 g Fish Oil-Muscle Milk
*Supplements Vitamins
Weight Train 18:00-19:00
POST WORKOUT- Ice bath
Weight Train 18:00-19:00
*Supplements 1 pill Vitamin C- 1 pill Glutamine-    POST WORKOUT- Ice bath

Meal 3 18:30-Dinner-fish or chicken with salad and vegetables. balsamic vinegar for dressing.    *Supplements 1 pill Vitamin C- 1 pill Glutamine-

Snack 21:00
*Supplements-Glutamine    Snack 21:00
*Supplements-Glutamine
For 6 Days

Meal 1 7:00
1 1/2 oatmeal, 1 bannana, 2 waffles-1 glass milk
*Supplements
Multi vitamin-1 g L-Carnitine-1 pill of glutamine

Meal 2 10:00
Muscle Milk- Meal replacement

Meal 3 12:00-Lunch
brown rice, Cheese Sticks-4 sticks Celery-6-8 ounces of chicken, turkey, or lean fish

Meal 4 15:00
Muscle Milk-Meal Replacement

Meal 5 17:00
PRE WORKOUT shake Can include supplements in shake-NOXplode 1 scoop
*Supplements 1 tsp of creatine-2 g Fish Oil-2 scoops protein pwdwe (whey isolate)-half banna-1 tblspoon flaxseed oil

Weight Train 18:00-19:00
POST WORKOUT-CELLMASS RECOVERY DRINK - 1 scoop

*Supplements 1 pill Vitamin C- 1 pill Glutamine-1 Tblespoon Creatine-12 Capsules of BCAA
Meal 6 19:30
ECOVERY SHAKE *Supplements 1 pill Vitamin C- 1 pil lGlutamine-1 Tblespoon Creatine-12 Capsules of BCAA
Whatever is for supper eat two plates

Meal 7 22:00
*Supplements
Muscle Milk-Meal Replacement

Since I’ve been training Muay Thai I’ve slim down. In 2009 I’m kicking it in high gear. Starts January 5th untill them Happy Holidays.

Rivera Gym : Shredding
Workout #1-LEGS    Set #1     Set #2     Set #3
Leg Press    50    50    50    LBS
Squats    50    50    50    LBS
Reverse Leg Raises                LBS
Lunges    30    30    30    LBS
LBS
Kickboxing Class Tuesday
Workout #2-ARMS/TRICEPS    Set #1     Set #2     Set #3
DB-Hammer Curls    30    30    30    LBS
SB- Preacher Curls                LBS
Cable Tricep Extension                LBS
Barbell Curl    60    60    60    LBS
Cable Curls                LBS
Kickboxing Class Thursday
Workout #3-BACK    Set #1     Set #2     Set #3
Stiff Leg Barbell Good Morning                LBS
Back Externsion    N/A    N/A    N/A    LBS
Reverse Flys -Swiss Ball     50    50    50    LBS
Romanian Deadlift    100    100    100    LBS
Saturday Free train
Workout #4 Cuirit    Set #1     Set #2     Set #3
Shrugs DB    40    40    40    LBS
SB CURLS    40    40    40    LBS
Wrist Curls with device                LBS
LBS
LBS
******
Do Yoda for back pain see sheet
WARMUP=10 MINUTE STRECH-1: Superman 2: ROTOR CUFF SIDE CURLS

Getting harder and harder to stick with my routine. MMA is getting fun but already in the advanced classes. Been watching a lot of fights at the gym. With the weather and the holidays coming it’s getting harder and harder not to skip days. Tonday is Monday and I will refocus Plus it’’s the beging of the month. Let’s get this train out of the station !!

After a long time of me being away from the martial arts game, I started watching a lot of UFC and MMA related events. My brother who boxes for Tristar Gym in Montreal told me to come and join. I needed to up my cardio and lose some gut weight so I opted for kickboxing. I train with Conrad Pla who is great and the workouts are INSANE!. I’ve shifted my trainig from gaining size to getting abs. This is a three month trial so we will see.

I’ve started training again and it hurts! Trying to stay motivated and eating healthy. This is the second week I’ve been training for 4 day a week. Still having trouble getting into the cardio routine. keep you gents posted.