Friday - 01/25/08
Daily checklist, completed items checked off
- woke on time
- took morning supplements
- completed exercise routine
- 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
- had dinner
- had mid-meal three
- brushed teeth
- in bed on time
exercise routine
16 ounces water prior to workout
Lower Body (Quads, Hamstrings, Calves and Abs)
Quads as follows;
Leg Lifts (1 leg at a time)
- 20lbs 12 times (1 minute rest after)
- 20lbs 10 times (1 minute rest after)
- 20lbs 8 times (1 minute rest after)
- 30lbs 6 times (1 minute rest after)
- 20lbs 12 times (0 minute rest after)
Leg Extentions (1 leg at a time)
- 20lbs 12 times (2 minute rest after)
Hamstrings as follows;
Leg Curls (1 leg at a time)
- 20lbs 12 times (1 minute rest after)
- 20lbs 10 times (1 minute rest after)
- 20lbs 8 times (1 minute rest after)
- 30lbs 6 times (1 minute rest after)
- 20lbs 12 times (0 minute rest after)
Lunges
- 20lbs 12 times (2 minute rest after)
Calves as follows;
Calf Raises
- 70lbs 12 times (1 minute rest after)
- 80lbs 10 times (1 minute rest after)
- 90lbs 8 times (1 minute rest after)
- 110lbs 6 times (1 minute rest after)
- 80lbs 12 times (0 minute rest after)
Donkey Raises
- 150lbs 12 times (2 minute rest after)
Abs as follows;
Crunches
- 12 times (1 minute rest after)
- 10 times (1 minute rest after)
- 8 times (1 minute rest after)
- 6 times (1 minute rest after)
- 12 times (0 minute rest after)
Leg Extentsions
- 12 times (2 minute rest after)
breakfast
1 serving, Kashi Autumn Wheat
1 serving, scrambled eggbeaters
16 ounces water
mid-meal one (brunch)
1 Clif Builder’s Protein meal replacement bar
16 ounces water
lunch
1 half turkey cheese and eggbeaters sandwhich
1 serving, cottage cheese
16 ounces water
mid-meal two (linner)
1 Clif Builder’s Protein meal replacement bar
16 ounces water
dinner
Turkey Meatloaf, Potatoes and Carrots
16 ounces water
mid-meal three (brinner)
1 Clif Builder’s Protein meal replacement bar
16 ounces water
totals
6 meals + 112 ounces water
notes and excuses
Excellent day, no notes.
pep talk
Work it, Pump it, Work it, got to get stronger.