Tuesday - 04/29/08
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
Legs and Cardio
Quads, Hams and Glutes as follows
Squats (dumb-bells) superset w/ Squatting Crawls (bodyweight)
- 50lbs - 6 rep ( no rest )
- 0 - 30 feet ( no rest )
- 40lbs - 8 reps ( no rest )
- 0 - 30 feet ( no rest )
- 35lbs - 15 reps ( no rest )
- 0 - 30 feet ( no rest )
- 30lbs - 20 reps ( no rest )
- 0 - 30 feet ( no rest )
Leg Presses
- 175lbs - 6 rep ( no rest )
- 175lbs - 8 reps ( no rest )
- 155lbs - 15 reps ( no rest )
- 155lbs - 20 reps ( no rest )
Leg Extensions (ankle weights) superset w/ Squat Jumps (ankle weights)
- 40lbs - 6 rep ( no rest )
- 40lbs - 6 rep ( no rest )
- 40lbs - 8 reps ( no rest )
- 40lbs - 8 rep ( no rest )
- 40lbs - 15 rep ( no rest )
- 40lbs - 15 rep ( no rest )
- 40lbs - 20 rep ( no rest )
- 40lbs - 20 rep ( no rest )
Romanian Dead lifts (dumb-bells)
- 50lbs - 6 rep ( no rest )
- 45lbs - 8 reps ( no rest )
- 40lbs - 15 reps ( no rest )
- 35lbs - 20 reps ( no rest )
Prone Leg Curls superset w/ Squat Jumps (bodyweight)
- 115lbs - 6 rep ( no rest )
- 0 - 20 rep ( no rest )
- 115lbs - 8 reps ( no rest )
- 0 - 20 rep ( no rest )
- 115lbs - 15 rep ( no rest )
- 0 - 20 rep ( no rest )
- 115lbs - 20 rep ( no rest )
- 0 - 20 rep ( no rest )
40 minutes light cardio one minute on, one minute off - on recumbent bicycle.
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 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 man, great work so far.