Blog Entry
October 5, 2008Breakfast
<dir><dir>1 whole egg + 3 Egg whites + Chopped Onions + Sliced Red Peppers: Scrabbled
1 Bowl of Kashi Hot Cereal + 1/4 bowl of fresh almonds
1 Cup of Hot Tea (Green Tea w/lemon + Honey)
Lunch
1 Salad made without dressing only [ olive oil, capful lemon juice, Roasted Garlic Rice vinegar, Salt, Pepper, Onion Powder, almonds]
1 whole Grapefruit cut into quarters
1 Bottle water
Dinner
One Cup Brown Rice
Seasoned Salmon or Mahi Mahi Fish
1 small Bowl Steam Vegetables
1 Salad made without dressing only [ olive oil, capful lemon juice, Roasted Garlic Rice vinegar, Salt, Pepper, Onion powder, almonds]
1 Cup of Hot Tea (Green Tea w/lemon + Honey)
Monday {Chest and Triceps}
{Chest and Triceps}Warm up: Perfect Pushups (20 reps 3 sets)Incline Bench Press w/ Pushups 12 reps 4 sets
Bench Press w/ push ups 12 reps 4 sets
Decline Dumbell Press 15 reps 4 sets
*after each completed set immediately perform 20 reps of close palm push up
*after last set from push up rest for 35 seconds before going to next exercise.
*Stretch
Tricep Pulldowns 15 reps 4 sets
Dips 25 reps 4 sets
Cooldown: Crunches 20 reps 5 sets
Stretch
Tuesday {Back and Biceps}
{Back and Biceps}Warm up: Perfect Pushups (20 reps 3 sets)Deadlifts 15 reps 4 sets
Alternate Dumbbell Rows 15 reps 5 sets
Inverted Grip Barbell Rows 12 reps 5 sets
Low Cable Rows 12 reps 5 sets
* after each completed set…stretch
Alternate Dumbbell Curls 10 reps 5 sets
Preacher Curls 10 reps 5 sets
Barbell Wrist Curls 12 reps 4 sets
Cooldown: Crunches 20 reps 5 sets
Stretch
Wednesday {Delts and Traps}
{Delts and Traps}Warm up: Jump rope (15 minutes)Overhead Seated Dumbbell Press 10 reps 4 sets
Overhead Behind Neck Barbell Press 10 reps 4 sets
Dumbell Side Laterals 12 reps 4 sets
Bentover Dumbbell Laterals 10 reps 3 sets
Barbell Front raises 10 reps 3 sets
* after each completed set…stretch
Barbell Upright rows 10 reps 4 sets
Barbell Shrugges 15 reps 4 sets
Dumbbell reverse shrugges 10 reps 4 set
Cooldown: Crunches 20 reps 5 sets
Stretch
Thursday {Legs}
{Legs}Warm up: Jump rope (15 minutes)Squat 15 reps 5 sets
Leg extension 12 reps 5 sets
Hack Squats 12 reps 5 sets
Leg Curls 15 reps 4 sets
Stand Leg Curls 10 reps 3 sets
* after each completed set…stretchStanding alternate Calf raises (dumbbell) 10 reps 5 set
Cooldown: Crunches 20 reps 5 sets
Stretch
</dir></dir>{Chest and Triceps}{Back and Biceps}{Delts and Traps}{Legs}<em />
View all comments | Leave Comment