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READ CHICKENTUNA’S BLOG “CRAP PUSHERS LETTER”

Friday, May 16th, 2008

I LOVE THIS WOMAN.

EXACTLY WHAT I HAVE TO DEAL WITH EVERYDAY, AS SO MANY PEOPLE AROUND ME EVERY DAY DO NOT REALIZE THAT EATING CRAP MAKES YOU LOOK LIKE CRAP. DUH. IT IS SO ANNOYING TO HAVE TO CONSTANTLY EXPLAIN TO PEOPLE WHY I DON’T EAT FRIED FOODS AND WHY I EAT PRACTICALLY EVERYTHING PLAIN!! THEN THOSE WHO EAT CRAP COMPLAIN ABOUT THEIR "FLABBY ARMS" OR "MUFFIN TOP" OR "I FEEL SO GROSS", WELL NOOOOO CRAP, DO SOMETHING ABOUT IT AND QUIT COMPLAINING.

I LOVE CHICKENTUNA AKA CT.

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Posted in Nutrition, Other

Current Training Split (3 month program)

Thursday, May 15th, 2008

My current training split is lifting 4 days per week. resting all other days or doing light cardio (walking, burpees).

PHASE 1: 6 WEEKS

PHASE 2: 6 WEEKS

TOTAL: 12 WEEKS AKA (3 MONTHS)

TRAINING ROTATION:

Week one : Monday workout one
Tuesday workout three

Thursday workout two

Friday workout one

Week two : Monday workout three

Tuesday workout two

Thursday workout one
Friday workout three

Week three : Monday workout two

Tuesday workout one
Thursday workout three

Friday workout two

REST PERIODS:

In the first week, rest 2 minutes between sets, and then decrease that time by 10 seconds each subsequent week. (I AM NOT RESTING THIS LONG- I USUALLY JUST REST UNDER 30 SECS, DEPENDING ON HOW I RECOVER FROM THE SET- BUT I LIKE TO GO THRU TRAINING FAST).

Exercise <strong />	Phase One � � Sets x Reps	Phase Two � � Sets x Reps
WORKOUT ONE
ABDOMINALS
Lying leg raises	2×20	2×20
Forward crunches	2×20	2×20
CALVES
Standing calf raises	5×15	5×8-10
HAMSTRINGS
Lying leg curls	5×12	5×8
QUADRICEPS
Leg extensions	5×15	4×8
Barbell Squats (or dumbbell squats)	5×15	3×6-8
Leg Presses or lunges	5×15	3×10

Exercise <strong />	Phase One � � Sets x Reps	Phase Two � � Sets x Reps
WORKOUT TWO
CHEST
Bench presses (or dumbbell presses)	5×12	4×6
Incline dumbbell presses	5×12	3×8
Flat-bench flyes	5×12	3×8
SHOULDERS
Seated military presses (or seated shoulder presses)	5×10	5×5
Rear laterals on an incline bench	5×12	3×8
Seated dumbbell side laterals	5×12	3×8
TRAPEZIUS
Dumbbell shrugs	5×10	4×6

Exercise <strong />	Phase One � � Sets x Reps	Phase Two � � Sets x Reps
WORKOUT THREE
BACK
Deadlifts	5×8	5×4-6
Bent rows	5×12	3×8
Close-grip pulldowns to the front	5×12	3×8
TRICEPS
Close grip bench presses or overhead triceps extensions	5×12	5×8
Triceps pushdowns	5×12	5×8
BICEPS
Barbell curls or standing dumbbell curls	5×12	5×6
Incline dumbbell curls	5×12	5×6

I AM ALSO TRAINING ABS AND CALVES 3-4 DAYS PER WEEK.

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Posted in Training

Diet for Fr May 9th

Friday, May 9th, 2008

8am

kashi trail mix cookie

1/2 cup nf milk, 1/2 cup coffee

920am

half can tuna

kashi go lean oatmeal

6 blackberries, 5 grapes

WATER

WORKOUT - workout number 1 from get huge book (legs)

2pm post-workout

raw tuna roll with rice and seaweed.

1 8oz container nonfat plain yogurt (alta dena)

-110 calories, 10g prot, 17g carbs

handful grapes and blackberries

water

(I had a couple pieces of dried mango slices pre and post workout as well).

5pm

clif builder’s bar 20g protein

6:45pm

broiled chicken breast, brown rice, broccolli (with very light sauce, barely any)

water

10pm

1/2 cup cottage cheese handful trail mix nuts, 5 grapes

sleep!

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Posted in Nutrition

duhbullu’s fitness blog

Archive for May, 2008

READ CHICKENTUNA’S BLOG “CRAP PUSHERS LETTER”

Current Training Split (3 month program)

Diet for Fr May 9th