vbeezy’s BodyBlog

Round1- (Max HR 172 Min HR124)

Squat-135lbs 20 reps,{20sec} Leg Press-315 20 reps,{20secs)24inch box Step up 60lbs (15each leg),{20 secs} Leg Curl 95lbs 20reps, Leg Extension 95lbs 20reps

{60 sec}

Round2 (Max HR 181 Min HR139)

Squat 225lbs 15reps, {30s} LegPress-405lbs 15reps,{30s} 24′ box step ups 70lbs (12each leg),{30s} Leg Curls 110lbs 12 reps, Leg Ext 110lbs 12reps 

{60sec}

Round3

Squat 275lbs 10reps,{45s} Leg Press 495lbs 10 reps,{45s} 24′ step ups 80lbs (10each leg),{45s} Leg Curls 125lbs 10reps, Leg Ext 125lbs 10 reps

{60sec}

Round 4-(Max Hr 191 Min Hr156)

Squats- 315lbs 8reps,{60s} Leg press 585lbs 8 reps,{60s} 24′ box Step ups 90lbs (8 each leg),{60s}Leg curls 140lbs 8 reps,{60s} Leg Ext 140lbs 8reps

{2mins}

Bonus Round- (Max HR 182 Min Hr145)

Smith Machine Step Back Lunges 135lbs (12each Leg)+ 36inch Box Jumps 15reps {60 secs rest} X 3 sets

Round1- (Max HR 172 Min HR124)

Squat-135lbs 20 reps,{20sec} Leg Press-315 20 reps,{20secs)24inch box Step up 60lbs (15each leg),{20 secs} Leg Curl 95lbs 20reps, Leg Extension 95lbs 20reps

{60 sec}

Round2 (Max HR 181 Min HR139)

Squat 225lbs 15reps, {30s} LegPress-405lbs 15reps,{30s} 24′ box step ups 70lbs (12each leg),{30s} Leg Curls 110lbs 12 reps, Leg Ext 110lbs 12reps 

{60sec}

Round3

Squat 275lbs 10reps,{45s} Leg Press 495lbs 10 reps,{45s} 24′ step ups 80lbs (10each leg),{45s} Leg Curls 125lbs 10reps, Leg Ext 125lbs 10 reps

{60sec}

Round 4-(Max Hr 191 Min Hr156)

Squats- 315lbs 8reps,{60s} Leg press 585lbs 8 reps,{60s} 24′ box Step ups 90lbs (8 each leg),{60s}Leg curls 140lbs 8 reps,{60s} Leg Ext 140lbs 8reps

{2mins}

Bonus Round- (Max HR 182 Min Hr145)

Smith Machine Step Back Lunges 135lbs (12each Leg)+ 36inch Box Jumps 15reps {60 secs rest} X 3 sets

So the company the Bod-Pod(The only100% way to find out your bodyfat) is now in the Atlanta area. Im going to get my bodyfat done and know for sure- got my appt for Friday!!!!!!!!!!!! Holla at me if you want to get it done and know you’re true BF%

So the company the Bod-Pod(The only100% way to find out your bodyfat) is now in the Atlanta area. Im going to get my bodyfat done and know for sure- got my appt for Friday!!!!!!!!!!!! Holla at me if you want to get it done and know you’re true BF%

Circut Style 
1)Squat- 135,225,275,315

2)Lunges-50,60,70,80

3)Step Ups-50,60,70,80

4)Leg Ext-60,70,80,90

5)1min sprint-6.0, 7.0,8.0,9.0

6) 1min Stairmaster 6.0,7.0,8.0,9.0

So I started a new bulk phase and im determined to put on pure muscle!!!!—No alcohol for a month (20days in as of 2day)  and im feeling good enough to actually never want to put it in my system again. That maybe going to far but it has to be a real special occasion for me to even have 1 glass of wine. Anyway here goes the 8meal a day bulk diet for me;

1)500am– Cyto-Gainer Protien Shake+ Water= 580cal, 79g carb (Maize), 54gProtien 6g sug,  1gfiber

            2VitaminC Packets= 16cal, 2000mg of vitamin C, 6g of sugar

            1000mg of HMB+648mg of Panax Ginseng+600mgRoyal Jelly(vitamins A,C,D,E)

.5hours of Cardio (HIIT)-500+cals burned(calc by polar HR monitor)

700am–  .5 cup(dry) Oatmeal+7almonds+1tbs Flax Oil+2tbs organic PB=

          1019cal, 55g carbs, 33g Protien,16g sugar,18gfiber, 81g of(good fat)

2cups of Chickory Coffee

15-20oz of h20

900am— 10egg whites+10oz chicken Breast(choppped up)=

         400cal,0carb,78g Protien,4g of fat

20oz ofH20

1100am—Tuna Fish+Laughing Cow Cheese(mayo disgusts me)

200cal,2g carbs,36g Protien, 2g fat

20oz H20+Kre-Alkaline (Ph balanced Creatine)+1000mg of HMB

WORKOUT-(Btween 300-700cal burned*Polar HRM, depending on workout of the day)

130p—- Post Workout IsoPure Protien+10oz H20= 210cal 50gprotien,0fat,0carbs

              PBJ=210cal,25gcarb, 10g protien,10fat

NAP or Bodyspace(depending on energy)

230p 240mg (2teabags)of Japanese Green Tea+ 1cup of hot H20=0 value 400mg of vitamin C

20oz of H20

430-5pm 10oz chicken breast+1/4cup dry brown rice+1/4cup of Broccolli=

           687cal,67g protien,86g of carbs,2gfat,4gfiber

8pm—-11ozSalmon+1cup snap beans=

           414cal, 65protien,0carbs,14gs

930p—-1cup cottage cheese+1cup of grapes=

   227cal,26g protien, 30g carbs,1g of fiber

Total Intake=====

3978cal,287g of carbs,411g protien,131gfat(98%good-15g sat),40gSugar,38gFiber

75oz of H20

2500mg of Vitamin C

Somedays are just better than others but this story isnt bad or anything, sometimes the universe works in mysterious ways. Acouple of blogs ago I wrote about how busy my personal training schedule has been. School is started here in the A-(Atlanta) and somethings have moved around. I have a couple of parents out cause their kids have H1N1- so i made them keep there butts at home too,and another person out in Colorado. So i took the Morning off to sleep in, walk the dog( he loved that), eat breakfast at a normal time, slowly sip coffee (unlike the way i usually have to slam it while driving to work @530am). the weather is actually very nice compared to the past 5 days of rain and gloom, 74 and breezy with the sun out can put a smile on anybody’s face. I havent touched a weight today which somedays ya just gotta do. First client will be at 330p, so I’ve been brousing around on BB.com adding profiles that i think are cool and inspiring.  I definately could get used to this but im not trying to cut my income in half(no way jose,lol) so I guess there are trade offs but ya gotta just relax every once and awhile.

Today starts my bulking phase, which I’m kinda ehhhhh about cause i was definately loving feeling lean. Im  trying some new things definately keeping it clean but sometimes it feels like all im doing is stuffing food down my pie hole. There are 2 cheat meals per week- instead of the cheat days from the past. hopefully if I blog about it i can get some feed back to help keep things in perspective.

Day1

Meal1:(5:15am)

8egg whites ( I have an alergy to the yolk)

1/2cup of oatmeal+Raisins+Blueberrys

2cups of Blue Mountain Coffee no sugar no cream

Meal2:(7:30am)

Isopure Protein Shake+ H20

Meal3:(10am)

2chicken 8ozBreasts

2kashi WholeGrain Waffles

1L of h20

Meal4:(12Noon)

Homemade Turkey Wrap Wholewheat Tortilla 6oz of Turkey

1tbs- or Gluteamine

1L of  h20

Meal5:(3pm)

20+almonds

 1000mg of h20 soluable vitamin c

2tbs of Acai puree

1tbs of Apple Cider Vinegar

1cup of Green Tea

Meal 6(6pm)

Isopure Protien Shake+H20

Meal 7(**cooking now)

6oz of Blackened Salmon

1/2 Cup of Quinoa Wheat pasta(from wholefoods)

Today starts my bulking phase, which I’m kinda ehhhhh about cause i was definately loving feeling lean. Im  trying some new things definately keeping it clean but sometimes it feels like all im doing is stuffing food down my pie hole. There are 2 cheat meals per week- instead of the cheat days from the past. hopefully if I blog about it i can get some feed back to help keep things in perspective.

Day1

Meal1:(5:15am)

8egg whites ( I have an alergy to the yolk)

1/2cup of oatmeal+Raisins+Blueberrys

2cups of Blue Mountain Coffee no sugar no cream

Meal2:(7:30am)

Isopure Protein Shake+ H20

Meal3:(10am)

2chicken 8ozBreasts

2kashi WholeGrain Waffles

1L of h20

Meal4:(12Noon)

Homemade Turkey Wrap Wholewheat Tortilla 6oz of Turkey

1tbs- or Gluteamine

1L of  h20

Meal5:(3pm)

20+almonds

 1000mg of h20 soluable vitamin c

2tbs of Acai puree

1tbs of Apple Cider Vinegar

1cup of Green Tea

Meal 6(6pm)

Isopure Protien Shake+H20

Meal 7(**cooking now)

6oz of Blackened Salmon

1/2 Cup of Quinoa Wheat pasta(from wholefoods)

Today starts my bulking phase, which I’m kinda ehhhhh about cause i was definately loving feeling lean. Im  trying some new things definately keeping it clean but sometimes it feels like all im doing is stuffing food down my pie hole. There are 2 cheat meals per week- instead of the cheat days from the past. hopefully if I blog about it i can get some feed back to help keep things in perspective.

Day1

Meal1:(5:15am)

8egg whites ( I have an alergy to the yolk)

1/2cup of oatmeal+Raisins+Blueberrys

2cups of Blue Mountain Coffee no sugar no cream

Meal2:(7:30am)

Isopure Protein Shake+ H20

Meal3:(10am)

2chicken 8ozBreasts

2kashi WholeGrain Waffles

1L of h20

Meal4:(12Noon)

Homemade Turkey Wrap Wholewheat Tortilla 6oz of Turkey

1tbs- or Gluteamine

1L of  h20

Meal5:(3pm)

20+almonds

 1000mg of h20 soluable vitamin c

2tbs of Acai puree

1tbs of Apple Cider Vinegar

1cup of Green Tea

Meal 6(6pm)

Isopure Protien Shake+H20

Meal 7(**cooking now)

6oz of Blackened Salmon

1/2 Cup of Quinoa Wheat pasta(from wholefoods)