fit

Monday - 04/21/08

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

Biceps as follows;

Buddy Curls (dumb-bells, solo)

• 50lbs - 1 rep ( 1 sec rest )
• 50lbs - 2 reps ( 2 sec rest )
• 50lbs - 3 reps ( 3 sec rest )
• 50lbs - 4 reps ( 4 sec rest )
• 50lbs - 5 reps ( 5 sec rest )
• 50lbs - 6 reps ( 6 sec rest )
• 45lbs - 7 reps ( 7 sec rest )
• 45lbs - 8 reps ( 8 sec rest )
• 30lbs - 9 reps ( 9 sec rest )
• 30lbs - 10 reps ( 10 sec rest )
• ( 1 minute rest )
• 50lbs - 1 rep ( 1 sec rest )
• 50lbs - 2 reps ( 2 sec rest )
• 50lbs - 3 reps ( 3 sec rest )
• 50lbs - 4 reps ( 4 sec rest )
• 50lbs - 5 reps ( 5 sec rest )
• 50lbs - 6 reps ( 6 sec rest )
• 45lbs - 7 reps ( 7 sec rest )
• 45lbs - 8 reps ( 8 sec rest )
• 30lbs - 9 reps ( 9 sec rest )
• 30lbs - 10 reps ( 10 sec rest )

Incline Bench Curls (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Preacher Curls (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Triceps as follows;

Dips

• 300lbs - 6 rep ( no rest )
• 250lbs - 8 reps ( no rest )
• 200lbs - 15 reps ( no rest )
• 200lbs - 20 reps ( no rest )

Lying overface extensions

• 30lbs - 6 rep ( no rest )
• 25lbs - 8 reps ( no rest )
• 20lbs - 15 reps ( no rest )
• 20lbs - 20 reps ( no rest )

Overhead extensions

• 30lbs - 6 rep ( no rest )
• 25lbs - 8 reps ( no rest )
• 20lbs - 15 reps ( no rest )
• 20lbs - 20 reps ( no rest )

Cardio as follows;

10 full circuits with 30 seconds rest between each.

step one, 3 minutes at level 7/70 RPM on bicycle
step two, 1 minute 30 seconds at level 10/100 RPM on bicycle
step three, 45 explosive standing jumps

Totals at end of cardio, 30 minutes at level 7/70 RPM, 15 minutes at 10/100 RPM and 450 explosive standing jumps.

breakfast

1 serving, Kashi Blueberry Harvest
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

Turkey Burger w/Lettuce and Tomato
1 slice plain wheat bread.
16 ounces water

mid-meal three (brinner)

1 serving, Cottage Cheese
1 tbsp peanut butter
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

You can Do this bro, This workout is hard, but if you get it done, it’ll be worth it!!