rangefinder2007 
"Lower my total cholesterol levels and trim down body fat as low as I can get it!."
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Archive for the 'Training' Category
Friday, August 15th, 2008
Detting back in the groove with my first Crossfit Workout, intense!
Not concerned about time or weight yet, just trying to get back into the routine for a week or so first.
Phase I
20-Kettle Bell Swings
10-Burpees
10-Squats
rest 1 min.
Phase II
10-Kettle Bell Swings
10-Burpees
10-Squats
rest 1 min.
Phase III
10-Kettle Bell Swings
10-Burpees
10-Squats
I’m about to DIE…………..
Posted in Training
Sunday, March 30th, 2008
I’m back! Had to take a bit of time off to get a new studio remodeled and open.
Ready to get back into the groove on this coming Monday AM.
Posted in Training
Wednesday, July 25th, 2007
4:00PM Back
Wide Grip Pull Downs 3x 10
Reverse Grip Pull Downs 3x 1-0
Seated Rows 3x 12
Straight Arm Pull Downs 3x 10
Today’s Nutrition…
Average Calories
|
grams |
cals |
%total |
| Total: |
|
2014 |
|
| Fat: |
31 |
280 |
15% |
| Sat: |
9 |
83 |
4% |
| Poly: |
4 |
35 |
2% |
| Mono: |
11 |
96 |
5% |
| Carbs: |
185 |
664 |
35% |
| Fiber: |
19 |
0 |
0% |
| Protein: |
236 |
945 |
50% |
| Alcohol: |
0 |
0 |
0% |
Posted in Training, Nutrition
Tuesday, July 24th, 2007
0530 AM Cardio
5 mile bike ride @ 13-14 mph
4:00PM Chest
Machine Press 4x 10
Incline DB Press 3x 10
One Arm Cable Cross 3x 12
Pec Deck 3x 12
Today’s Nutrition…
Average Calories
|
grams |
cals |
%total |
| Total: |
|
2269 |
|
| Fat: |
25 |
228 |
11% |
| Sat: |
6 |
52 |
2% |
| Poly: |
4 |
38 |
2% |
| Mono: |
5 |
45 |
2% |
| Carbs: |
240 |
903 |
42% |
| Fiber: |
15 |
0 |
0% |
| Protein: |
252 |
1008 |
47% |
| Alcohol: |
0 |
0 |
0% |
Posted in Training, Nutrition
Thursday, July 19th, 2007
Getting back on track!
0530AM Cardio
6 mile bike ride @ 12-13 mph
4:00PM Back/More Cardio
Wide Grip Pull Downs 4x 10
Reverse Grip Pull Downs 4x 10
Seated Rows 3x 10
Stiff Arm Pull Downs 3x 10
Treadmill 15 minutes @ 4mph.
Today’s Nutrition…
Average Calories
|
grams |
cals |
%total |
| Total: |
|
1911 |
|
| Fat: |
32 |
285 |
15% |
| Sat: |
8 |
75 |
4% |
| Poly: |
9 |
84 |
4% |
| Mono: |
9 |
83 |
4% |
| Carbs: |
184 |
679 |
36% |
| Fiber: |
14 |
0 |
0% |
| Protein: |
225 |
899 |
48% |
| Alcohol: |
0 |
0 |
0% |
Posted in Training, Nutrition
Wednesday, July 18th, 2007
A 16 hour day at the office, no workout! (sucks!)
Today’s Nutrition…
Average Calories
|
grams |
cals |
%total |
| Total: |
|
2201 |
|
| Fat: |
52 |
467 |
22% |
| Sat: |
15 |
133 |
6% |
| Poly: |
7 |
63 |
3% |
| Mono: |
17 |
153 |
7% |
| Carbs: |
243 |
882 |
41% |
| Fiber: |
23 |
0 |
0% |
| Protein: |
197 |
789 |
37% |
| Alcohol: |
0 |
0 |
0% |
Posted in Training, Nutrition
Tuesday, July 17th, 2007
0530am Cardio
6 mile bikr ride @ 12-13 moh
4:00pm Chest
Machine Press 4x 10
Incline DB Press 4x 10
One Arm Cable Cross 3x 15
Pec Deckl 3x 12
Today’s Nutrition…
Average Calories
|
grams |
cals |
%total |
| Total: |
|
2094 |
|
| Fat: |
34 |
304 |
15% |
| Sat: |
8 |
75 |
4% |
| Poly: |
4 |
40 |
2% |
| Mono: |
7 |
62 |
3% |
| Carbs: |
200 |
742 |
37% |
| Fiber: |
15 |
0 |
0% |
| Protein: |
235 |
942 |
47% |
| Alcohol: |
0 |
0 |
0% |
Posted in Training, Nutrition
Tuesday, July 17th, 2007
(Yesterday)
0530am Cardio
6 mile bike ride @ 12-13 mph.
Posted in Training
Friday, July 13th, 2007
0530AM Cardio
6 mile bike ride @ 12mph and then some ab work
4:00PM Arms
Tricep Push Downs 4x 8
Closegrip Bench Press 3x 8
One Hand Revers Pull Downs 4x 10
BB Curls 4x 8
Hammer Curls 4x 8
Today’s Nutrition…
Average Calories
|
grams |
cals |
%total |
| Total: |
|
2205 |
|
| Fat: |
41 |
368 |
17% |
| Sat: |
10 |
90 |
4% |
| Poly: |
8 |
71 |
3% |
| Mono: |
11 |
95 |
4% |
| Carbs: |
236 |
861 |
40% |
| Fiber: |
21 |
0 |
0% |
| Protein: |
227 |
907 |
42% |
| Alcohol: |
0 |
0 |
0% |
Posted in Training, Nutrition
Thursday, July 12th, 2007
No Cardi today, only 5 hours of sleep last night.
4:00PM Shoulders
DB Presses 4x 8
Upright Rows 4x 10
Side Laterals 4x 10
Today’s Nutrition…
Average Calories
|
grams |
cals |
%total |
| Total: |
|
2205 |
|
| Fat: |
21 |
190 |
9% |
| Sat: |
5 |
45 |
2% |
| Poly: |
6 |
58 |
3% |
| Mono: |
7 |
60 |
3% |
| Carbs: |
274 |
958 |
47% |
| Fiber: |
35 |
0 |
0% |
| Protein: |
221 |
883 |
43% |
| Alcohol: |
0 |
0 |
0% |
Posted in Training, Nutrition
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