Thursday - 04/17/08
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
Arms and Cardio
Chest as follows;
Incline Bench (dumb-bells)
- 90lbs - 6 rep ( no rest )
- 80lbs - 8 reps ( no rest )
- 70lbs - 15 reps ( no rest )
- 60lbs - 20 reps ( no rest )
Incline Flyes (dumb-bells)
- 50lbs - 6 rep ( no rest )
- 40lbs - 8 reps ( no rest )
- 35lbs - 15 reps ( no rest )
- 30lbs - 20 reps ( no rest )
Bench Press (dumb-bells)
- 90lbs - 6 rep ( no rest )
- 80lbs - 8 reps ( no rest )
- 70lbs - 15 reps ( no rest )
- 60lbs - 20 reps ( no rest )
Flat Flyes (dumb-bells)
- 50lbs - 6 rep ( no rest )
- 40lbs - 8 reps ( no rest )
- 35lbs - 15 reps ( no rest )
- 30lbs - 20 reps ( no rest )
Decline Press (dumb-bells)
- 50lbs - 6 rep ( no rest )
- 40lbs - 8 reps ( no rest )
- 35lbs - 15 reps ( no rest )
- 30lbs - 20 reps ( no rest )
Shoulders as follows;
Overhead Presses
- 30lbs - 6 rep ( no rest )
- 25lbs - 8 reps ( no rest )
- 20lbs - 15 reps ( no rest )
- 20lbs - 20 reps ( no rest )
Side Lateral Raises
- 17lbs - 6 rep ( no rest )
- 15lbs - 8 reps ( no rest )
- 10lbs - 15 reps ( no rest )
- 10lbs - 20 reps ( no rest )
Bent Over Side Lateral Raises
- 17lbs - 6 rep ( no rest )
- 15lbs - 8 reps ( no rest )
- 10lbs - 15 reps ( no rest )
- 10lbs - 20 reps ( no rest )
Cardio as follows;
10 full circuits with 1 minute rest between each.
step one, 2 minutes at level 7/70 RPM on bicycle
step two, 1 minute at level 10/100 RPM on bicycle
step three, 35 explosive standing jumps
Totals at end of cardio, 20 minutes at level 7/70 RPM, 10 minutes at 10/100 RPM and 350 explosive standing jumps.
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
6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water
mid-meal two (linner)
1 Clif Builder’s Protein meal replacement bar
16 ounces water
dinner
Taco Pasta salad
16 ounces water
mid-meal three (brinner)
1 Clif Builder’s Protein meal replacement bar
1 serving, cottage cheese
16 ounces water
totals
6 meals + 112 ounces water
notes and excuses
Excellent day, no notes.
pep talk
You are doing well, you are doing things right.
Keep going.