pacak514
New member
Saturday did 30 minutes on Tm at 8-10% 4.3mph @75-8-%HR.
Rutine:
Shoulders superset with back
Military press (DB 15lbs) 8-10 superset with wide grip front lat pull down (55lbs) {4 sets}
Lateral raise (6lbs DB) til failure superset with seated row (50lbs) {4 sets}
DB Front Raise til failure superset with 15lb DB's single upright rows. {4 sets}
ABs ball crunch 3*25
reverse crunch 3*10
bicycle 3 *10
Post workout:
5:40am:whey shake and 5 gr SR MHP glutamine and 1350 fish oil 400 calcium 400iu Vit E multi and 1500 glucosamine.
7:00am : 1.2c grapes, 1/2c all bran extra fiber, Lg bocca burger.
10:00am: 6oz plain nonfat yogurt, scoop whey, tbsp wheat germ, 8 almonds
12:30pm: 4oz chicken breast small banana
3:30pm: optimum nutrition small protein bar and 3 egg whites
6:00pm: scoop whey tbsp bee polleen, 8 almonds
10pm: 1c cooked oats, scoop whey protein, tbsp Power butter
Sunday 40 minutes cardio 30 on Elliptical and 10 on TM.
Stability ball partial crunch 3 *10
mushroom 3* 10
Post workout Glutamine and 1/2c coffee
6:45am lg bocca burger, 3/4c kashi go lean, tbsp bee pollen
9:45 6oz nonfat plain yogurt, scoop wheyt , tbsp bee pollen, tbsp wheat germ
12:15 3oz tuna, whole wheat english miffin and tbsp power butter
3:15 scoop dessert BSN, 1/4c f/f cottage cheese
5:45 5oz grilled cjicken, 1c strawberries
9:00 1c cooked oats, sccop whey tbsp power butter
Rutine:
Shoulders superset with back
Military press (DB 15lbs) 8-10 superset with wide grip front lat pull down (55lbs) {4 sets}
Lateral raise (6lbs DB) til failure superset with seated row (50lbs) {4 sets}
DB Front Raise til failure superset with 15lb DB's single upright rows. {4 sets}
ABs ball crunch 3*25
reverse crunch 3*10
bicycle 3 *10
Post workout:
5:40am:whey shake and 5 gr SR MHP glutamine and 1350 fish oil 400 calcium 400iu Vit E multi and 1500 glucosamine.
7:00am : 1.2c grapes, 1/2c all bran extra fiber, Lg bocca burger.
10:00am: 6oz plain nonfat yogurt, scoop whey, tbsp wheat germ, 8 almonds
12:30pm: 4oz chicken breast small banana
3:30pm: optimum nutrition small protein bar and 3 egg whites
6:00pm: scoop whey tbsp bee polleen, 8 almonds
10pm: 1c cooked oats, scoop whey protein, tbsp Power butter
Sunday 40 minutes cardio 30 on Elliptical and 10 on TM.
Stability ball partial crunch 3 *10
mushroom 3* 10
Post workout Glutamine and 1/2c coffee
6:45am lg bocca burger, 3/4c kashi go lean, tbsp bee pollen
9:45 6oz nonfat plain yogurt, scoop wheyt , tbsp bee pollen, tbsp wheat germ
12:15 3oz tuna, whole wheat english miffin and tbsp power butter
3:15 scoop dessert BSN, 1/4c f/f cottage cheese
5:45 5oz grilled cjicken, 1c strawberries
9:00 1c cooked oats, sccop whey tbsp power butter
