fit

Monday - 11/26/07 (new workout)

Daily checklist, completed items checked off

• woke on time
• took morning supplements
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• completed exercise routine
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout
Chest, Shoulders and Back (15 sets each group)

Chest as follows;

bench press (3 sets): 50lbs -> 60lbs -> 80lbs (12 reps each set, no rest in between)
1 minute rest period
bench press (3 sets): 50lbs -> 60lbs -> 70lbs (10 reps each set, no rest in between)
1 minute rest period
bench press (4 sets): 60lbs -> 60lbs -> 60lbs -> 80lbs (8 reps each set, no rest in between)
1 minute rest period
bench press (3 sets): 50lbs -> 50lbs -> 50lbs (6 reps each set, no rest in between)
no rest period
flys/bench (2 sets): 35lbs -> 35lbs (12 reps each set, no rest in between)

Three minute rest period between muscle groups.

Shoulders as follows;

side raises/overhead press: 20lbs -> 20lbs -> 25lbs (12 reps each set, no rest in between)
1 minute rest period
side raises/overhead press: 20lbs -> 20lbs -> 25lbs (10 reps each set, no rest in between)
1 minute rest period
overhead press (4 sets): 25lbs -> 25lbs -> 25lbs -> 40lbs (8 reps each set, no rest in between)
1 minute rest period
side raises (3 sets): 15lbs -> 15lbs -> 15lbs (6 reps each set, no rest in between)
no rest period
front raises (2 sets): 10lbs -> 10lbs (12 reps each set, no rest in between)

Back as follows;

bent over rows (3 sets): 40lbs -> 60lbs -> 80lbs (12 reps each set, no rest in between)
1 minute rest period
bent over rows (3 sets): 40lbs -> 60lbs -> 80lbs (10 reps each set, no rest in between)
1 minute rest period
bent over rows (4 sets): 60lbs -> 60lbs -> 60lbs -> 90lbs (8 reps each set, no rest in between)
1 minute rest period
shrugs (3 sets): 40lbs -> 40lbs -> 40lbs (6 reps each set, no rest in between)
no rest period
bent over flys (2 sets): 20lbs -> 20lbs (12 reps each set, no rest in between)

15 minutes of cardio on recumbent stationary bicycle (3 full cycles of intensity)

breakfast

370 calories

1/2 cup southwestern eggbeaters as omelet with 1/4 cup fat free cheddar cheese, and 2 tbsp salsa
1 cup organic cereal with 1/2 cup organic 2% milk
16 ounces water

mid-meal one (brunch)

170 calories

1 MyoPlex Lite pre-mixed protein shake meal replacement
16 ounces water

lunch

475 calories

1 egg, cheese and turkey sandwhich (1/2 cup southwestern eggbeaters, 1 slice 2% american cheese, 1 serving lean turkey meat, on 100% whole wheat bread)
16 ounces water

mid-meal two (linner)

270 calories

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

524 calories

1 serving salmon w/ barbecue onion sauce on a bed of fresh cooked spinach and mushrooms
1 baked yam (plain)
16 ounces water

mid-meal three (brinner)

270 calories

1 Clif Builder’s Protein meal replacement bar
16 ounces water

totals

1949 calories plus 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You started your new workout schedule today and on top of that you’ve moved your time of day to workout to the early evening as a way to test working out in the morning against working out in the evening.

Today was a blast and your body was definitely confused, and fought you on the Back workout, and also this morning it took some fight to not workout in the morning. This is a good thing it means your body will work harder at figuring everything out and ultimately you’ll make muscle gains and extra fat losses.

Keep being consistent and kicking ass bro, you’re on top of this now and forever.