rangefinder2007’s BodyBlog

New split started off on a bad foot this week with two wrecked days (Mon./Thurs.) for both weight training AND nutrition, but life goes on. I decided to just end it with some instinctive training today and start fresh next week. Anyway here’s today’s info.

0530AM Cardio

30 minutes stationary bike

2:00PM Chest/Shoulders

Machine Press 4x 8

One Arm Cable Crosses 4x 10

Pec Deck 3x 12

Upright Rows 4x 8

Side Laterals 3x 10

530PM Cardio

30 minutes stationary bike

Today’s Nutrition….. 

#1 Post Cardio

8 oz Low Fat Cottage Cheese & Whole Wheat English Muffin

#2 Mid AM

2 scoops Whey w/water & banana

#3 Lunch

Grilled Chicken Breast & Green Beans w/side Salad

#4 Pre Work Out

1 scoop Whey & Creatine w/water

#5 Post Workout

1 scoop Whey/1 scoop Casein/1 scoop Carboplex/Creatine/Glutamine w/water

#6 Dinner

Lean Steak Fajita Strips w/onions/peppers & Black Beans

#7 Bedtime

1 scoop Whey, 1 scoop Casein & Glutamine w/water

For the second time this week I had my nutrition and training totally blown out!

Got stuck in a training class ALL DAY, missed 2 meals and no gym!

Oh well, try again tomorrow

0530AM Cardio

50 minutes stationary bike & ab work

400PM Back

Wide Grip Lat Pull Downs 4x 8

Reverse Grip Lat Pull Downs 4x 8

Seated Rows 4x 8

Today’s Nutrition….

#1 Pre-Cardio

1 scoop soy protein w/water

#2 Post Cardio/Ab

1 whole egg/3 egg whites & Whole Wheat English Muffin

#3 Mid AM

8oz Low Fat Cottage Cheese & 1 cup mixed fruit (sugar free)

#4 Lunch

Baked Chicken Breast & Sweet Potato

#5 Pre Workout

2 scoops Whey & Creatine w/water

#6 Post Workout

1 scoop Casein, 1 scoop Whey, 1 scoop Carboplex, Creatine, Glutamine w/water

#7 Dinner

Grilled Chicken Breast, 1 cup brown rice & 1 cup mushrooms
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Bedtime

1 scoop Casein, 1 scoop Whey w/water

0530AM Cardio

50 minutes stationary bike & ab work.

400PM Chest

Machine Flat Press 4x 6-8  (Heavy)
Incline DB Press 4x 6-8 (Heavy)
Pec Deck 3x 15 (Moderate)

Today’s Nutrition…

#1 Post Cardio

3 egg whites/1 whole egg & whole wheat English Muffin

#2 Mid AM

2 scoops Whey w/water & sweet potato

#3 Lunch

Sliced/grilled turkey breast on whole wheat & mixed veggies

#4 Pre-Workout

1 scoop Whey w/water & banana

#5 Post-Workout

1 scoop Whey/1 scoop Casein/1 scoop Carboplex/Glutamine/Creatine

#6 Dinner

Baked Chicken, 1 cup brown rice & 2 cups green salad

#7 Bedtime

1 scoop Casein

Going to try out a five day split, posted it in the workout section of my page. Looking for some input if anybody has tried one.

0530AM Cardio

50 minutes Stationary Bike

Stuck in court ALL day till my gym closed, so no weight training AND my diet was shot when I got held in between meals for SIX hours!

Oh Well, got home and hit the stationary bike another 50 minutes and had som baked chicken and brown rice!

Try it again tomorrow.

No training today, just time with the family and a movie.

Kept the nutrition under control and light, so here it is….

Totals:

Calories=1642, Protein=193, Carbs=144, Fat=36

#1 Pre Cardio (12 mi bike ride)
Soy protein w/water & oat bran muffin
#2 Post Cardio

8 oz Low Fat Cottage Cheese & Wheat Crackers

#3 Lunch

8 oz 95% Ground Beef & 2 slices wheat bread & banana

#4 Mid Afternoon

1 scoop Whey w/water

#5 Dinner
Shrimp/Onions/Mushrooms/Peppers & 1/2 cup Rice

#6 Bedtime

Casein Protein

A bit light for me but no weight training today and tomorrow is a off day, nothing but REST! 

0830AM Cardio

12 Mile Bike Ride (avg 13mph)

That’ll be it for today, I’ve got grass to cut and the car needs washing. Hopefully I’ll finish early enough to take my 11 year old crabbing at the lake this evening!

Temps here have gotten to the mid-upper 90’s! Hopefully I can get in my 12 mile bike ride tomorrow very EARLY and avoid the heat!

One more week left on the current weight split and I change up again. Here’s what I’m heading into (not in stone yet);

Mon.

AM - 50 minutes cardio

PM - Chest

Tue.

AM - 50 minutes cardio

PM - Back

Wed.

AM - 50 minutes cardio

PM - Legs

Thu.

AM - 50 minutes cardio

PM - Shoulders

Fri.

AM - 50 minutes cardio

PM - Arms

Sat.

AM - 12 mile bike ride

Sun.

R-E-S-T…

I’m still tweaking the exercises/sets/reps for each bodypart right now, so I’m open to suggestions if anyone has done this type of split.