fit

Friday - 05/02/08

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, 4 minutes at level 7/70 RPM on bicycle
step two, 2 minutes at level 10/100 RPM on bicycle
step three, 0 explosive standing jumps (swollen shin)

Totals at end of cardio, 40 minutes at level 7/70 RPM, 20 minutes at 10/100 RPM and 0 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
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.