Friday - 04/25/08
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
Back, Traps and Cardio
Back as follows;
Deadlifts (dumb-bells)
- 90lbs - 6 rep ( no rest )
- 80lbs - 8 reps ( no rest )
- 70lbs - 15 reps ( no rest )
- 60lbs - 20 reps ( no rest )
Bent Over T Rows (dumb-bells)
- 50lbs - 6 rep ( no rest )
- 40lbs - 8 reps ( no rest )
- 35lbs - 15 reps ( no rest )
- 30lbs - 20 reps ( no rest )
Seated Rows (dumb-bells)
- 90lbs - 6 rep ( no rest )
- 80lbs - 8 reps ( no rest )
- 70lbs - 15 reps ( no rest )
- 60lbs - 20 reps ( no rest )
Bent Over Rows (dumb-bells)
- 50lbs - 6 rep ( no rest )
- 40lbs - 8 reps ( no rest )
- 35lbs - 15 reps ( no rest )
- 30lbs - 20 reps ( no rest )
Traps as follows;
Farmer Walk
- 100lbs - 30 feet ( no rest )
- 100lbs - 30 feet ( no rest )
- 100lbs - 30 feet ( no rest )
- 80lbs - 30 feet ( no rest )
Shrugs
- 100lbs - 6 rep ( no rest )
- 80lbs - 8 reps ( no rest )
- 70lbs - 15 reps ( no rest )
- 60lbs - 20 reps ( no rest )
Cardio as follows;
10 full circuits with 1 minute 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 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
Meat Loaf, Carrots and Mashed Potatoes
16 ounces water
mid-meal three (brinner)
1 Clif Builder’s Protein meal replacement bar
1 myoplex lite
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.