bannana & apple
pork chop & steamed veggies
banana
apple
nuts
12oz chicken
steamed green beans
Ice cream & oatmeal cookies...
Monday, November 15, 2010
Tuesday, August 24, 2010
Let the Voting Begain...
Help me out and vote for me on the TT #8 contest...VOTE!!!
http://www.transformationcontest.com/index_vote_0810_men.shtml
http://www.transformationcontest.com/index_vote_0810_men.shtml
Wednesday, August 11, 2010
I'm done with the contest, but not the life style...
I have finished up my TT challenge and I hope voting will start soon....
I noticed that I never posted my Awesome Chipotle Hummus Recipe (no worries I stole it form the Internet and made my own tweaks). I posted it on the TT site, but never here so here you go. I hope you love it as much as I do!!!
Chipotle Hummus Recipe:
Ingredients
•2 cans (15.5-oz) Garbanzo beans (chickpeas) drained, with liquid reserved
•2 teaspoons Cumin powder
•3/4 teaspoon Freshly ground pepper
•3/4 teaspoon Salt
•1/3 cup Fresh lemon juice
•1/4 cup Extra virgin olive oil
•1 teaspoon Fresh garlic chopped
•1/3 cup Tahini (sesame seed paste)
•4 whole Chipotle chiles in adobo sauce (use more or less to taste)
•2 teaspoons Adobo sauce from canned chipotle chiles (use more or less to taste)
Preparation
Puree all ingredients except bean liquid in a food processor. Gradually add the minimum amount of chickpea liquid required to give the mixture a thick, creamy, smooth consistency. Blend until all graininess is gone. Cover and refrigerate at least 1 hour.
I noticed that I never posted my Awesome Chipotle Hummus Recipe (no worries I stole it form the Internet and made my own tweaks). I posted it on the TT site, but never here so here you go. I hope you love it as much as I do!!!
Chipotle Hummus Recipe:
Ingredients
•2 cans (15.5-oz) Garbanzo beans (chickpeas) drained, with liquid reserved
•2 teaspoons Cumin powder
•3/4 teaspoon Freshly ground pepper
•3/4 teaspoon Salt
•1/3 cup Fresh lemon juice
•1/4 cup Extra virgin olive oil
•1 teaspoon Fresh garlic chopped
•1/3 cup Tahini (sesame seed paste)
•4 whole Chipotle chiles in adobo sauce (use more or less to taste)
•2 teaspoons Adobo sauce from canned chipotle chiles (use more or less to taste)
Preparation
Puree all ingredients except bean liquid in a food processor. Gradually add the minimum amount of chickpea liquid required to give the mixture a thick, creamy, smooth consistency. Blend until all graininess is gone. Cover and refrigerate at least 1 hour.
Tuesday, July 20, 2010
Day 73...
I killed TT for Mass Workout B...
Fast day today, so eats.
Just some Java this AM and water all day long (1 1/2 gallons)
Fast day today, so eats.
Just some Java this AM and water all day long (1 1/2 gallons)
Friday, July 16, 2010
Day 69...
Todays workout was TT for Mass Workout D:
Workout D
1A) Snatch-grip Deadlift (3x6)@ 205lbs
1B) Kneeling Cable Crunch (3x15)@ 120lbs
*1C) DB Deadlift (3x8) @ 100lbs I added this one in because I didn't think I was getting enough with the other Deadlift...
2A) Pistol/1-Leg Squat (3x8) These are hard OMGoodness
2B) GHR on Ball (3x15)
3A) Barbell Shrug (3x8)
3B) Ball Jackknife (3x15) Added a few extra to these... Me liky
Am eats 2 egg + 2 extra whites omelet with multi color bell peppers, string cheese, & mushrooms.... Lil dab of salsa on top!!! Texas thing
Lunch (post workout): 8oz Chicken breast 2tbl spoons of almond butter...
Snack: peach & banana
Dinner: I will prob have some whole wheat pasta with red sause & some type of veggies.
Workout D
1A) Snatch-grip Deadlift (3x6)@ 205lbs
1B) Kneeling Cable Crunch (3x15)@ 120lbs
*1C) DB Deadlift (3x8) @ 100lbs I added this one in because I didn't think I was getting enough with the other Deadlift...
2A) Pistol/1-Leg Squat (3x8) These are hard OMGoodness
2B) GHR on Ball (3x15)
3A) Barbell Shrug (3x8)
3B) Ball Jackknife (3x15) Added a few extra to these... Me liky
Am eats 2 egg + 2 extra whites omelet with multi color bell peppers, string cheese, & mushrooms.... Lil dab of salsa on top!!! Texas thing
Lunch (post workout): 8oz Chicken breast 2tbl spoons of almond butter...
Snack: peach & banana
Dinner: I will prob have some whole wheat pasta with red sause & some type of veggies.
Thursday, July 15, 2010
Day 66 - 68...
Day 66 was my fast day and I also made it my rest day. I spent the day at the waterpark with the kids & then taught that night. So no time to workout, or eat for that matter...
Day 67 I did TT for Mass WorkoutB
Day 68 (Today) I did TT for Mass WorkoutC.
Ate a blueberry and cherry shake with Vanilla Protein for Breakfast.
Had some raw almonds and 4 cherries for a snack.
for lunch I had a strawberry/Banana shake.
And for dinner I will eat a chicken breast with some steamed veggies.
Day 67 I did TT for Mass WorkoutB
Day 68 (Today) I did TT for Mass WorkoutC.
Ate a blueberry and cherry shake with Vanilla Protein for Breakfast.
Had some raw almonds and 4 cherries for a snack.
for lunch I had a strawberry/Banana shake.
And for dinner I will eat a chicken breast with some steamed veggies.
Friday, July 9, 2010
Day 60...
I know I have missed about a week of bolgging my workouts and food, but I have not been very motavated to do so as of late.
I started TT for Mass this week and I like how it is making my body feel thus far.
Three more weeks to go on the contest. Good luck to everyone...
I started TT for Mass this week and I like how it is making my body feel thus far.
Three more weeks to go on the contest. Good luck to everyone...
Thursday, July 1, 2010
Day 53...
Light activity today...
AM Eats:
Green Tea
banana Shake w/ 1 scoop protein, 2 bananas, almonds, & 3 Ice Cubes
AM Eats:
Green Tea
banana Shake w/ 1 scoop protein, 2 bananas, almonds, & 3 Ice Cubes
Day 52...
Workout for today
TT for Abs Day 3:
• Warm-up Circuit
Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1)
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps (4-0-1) OR Inverted Rows – 15 reps (2-0-1)
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps (1-0-1)
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Turkish Get Up – 10 reps per side
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank - 30 sec
TT for Abs Day 3:
• Warm-up Circuit
Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1)
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps (4-0-1) OR Inverted Rows – 15 reps (2-0-1)
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps (1-0-1)
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Turkish Get Up – 10 reps per side
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank - 30 sec
Tuesday, June 29, 2010
Day 51...
Hotel A workout...
Hard Core Steps Intervals, we will see how this feels tomorrow...
-I use 6 flights of stairs & it worked out fine for me-
3 min warm up - run down & walk up for three min
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump one flight after the 30sec run
Jog down for 45sec
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump one & 1/2 flights after the 30sec run
Jog down for 45sec
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump two flights after the 30sec run
5 min cool down - jog down & walk up for five min
Hard Core Steps Intervals, we will see how this feels tomorrow...
-I use 6 flights of stairs & it worked out fine for me-
3 min warm up - run down & walk up for three min
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump one flight after the 30sec run
Jog down for 45sec
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump one & 1/2 flights after the 30sec run
Jog down for 45sec
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump two flights after the 30sec run
5 min cool down - jog down & walk up for five min
Day 50...
Day 1 TT For Abs:
Warm-up Circuit
Superset #1
1A) DB Split Squat – 8 reps per leg (2-0-1)
• 30 seconds rest.
1B) DB Chest Press – 8 reps (4-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Row – 20 reps (1-0-1)
• No rest.
2B) DB 1-Arm Shoulder Press – 15 reps per arm (2-0-1)
• Do each exercise only once. Rest 1 minute and move to Superset #3.
Superset #3
3A) Lying DB Triceps Extension – 10 reps (2-0-1)
• No rest.
3B) Chin-up – 8 reps (3-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
Ab Circuit
A) Stability Ball Rollout – 10 reps (2-0-1)
• No rest.
B) Stability Ball Jackknife – 15 reps (2-1-1)
• No rest.
C) Cable Chop or Medicine Ball Chop – 10 reps per side (2-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Did shuttle run for my Intervals
Warm-up Circuit
Superset #1
1A) DB Split Squat – 8 reps per leg (2-0-1)
• 30 seconds rest.
1B) DB Chest Press – 8 reps (4-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Row – 20 reps (1-0-1)
• No rest.
2B) DB 1-Arm Shoulder Press – 15 reps per arm (2-0-1)
• Do each exercise only once. Rest 1 minute and move to Superset #3.
Superset #3
3A) Lying DB Triceps Extension – 10 reps (2-0-1)
• No rest.
3B) Chin-up – 8 reps (3-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
Ab Circuit
A) Stability Ball Rollout – 10 reps (2-0-1)
• No rest.
B) Stability Ball Jackknife – 15 reps (2-1-1)
• No rest.
C) Cable Chop or Medicine Ball Chop – 10 reps per side (2-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Did shuttle run for my Intervals
Saturday, June 26, 2010
Friday, June 25, 2010
Day 47...
Day 5 TT for Abs:
• Warm-up Circuit
Superset #1
1A) DB Forward Lunge – 8 reps per leg (2-0-1)
• 30 seconds rest.
1B) DB Incline Press – 8 reps (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Row with Stability Ball – 15 reps (1-0-1)
• No rest.
2B) DB 1-Arm Squat & Press – 12 reps per arm (2-0-1)
• Do each exercise only once. Rest 1 minute and move to Superset #3.
Superset #3
3A) Decline Close Grip Pushup – 12 reps (2-2-1)
• No rest.
3B) DB 1-Arm Standing Curl – 8 reps (3-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
B) Ball Crunch with Medicine Ball – 15 reps (3-0-1)
• No rest.
B) Plank with Arms on Ball – 20-30 second hold
• No rest.
C) X-Body Mountain Climber – 10 reps per side (1-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Interval Workout B
• Warm-up Circuit
Superset #1
1A) DB Forward Lunge – 8 reps per leg (2-0-1)
• 30 seconds rest.
1B) DB Incline Press – 8 reps (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Row with Stability Ball – 15 reps (1-0-1)
• No rest.
2B) DB 1-Arm Squat & Press – 12 reps per arm (2-0-1)
• Do each exercise only once. Rest 1 minute and move to Superset #3.
Superset #3
3A) Decline Close Grip Pushup – 12 reps (2-2-1)
• No rest.
3B) DB 1-Arm Standing Curl – 8 reps (3-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
B) Ball Crunch with Medicine Ball – 15 reps (3-0-1)
• No rest.
B) Plank with Arms on Ball – 20-30 second hold
• No rest.
C) X-Body Mountain Climber – 10 reps per side (1-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Interval Workout B
Thursday, June 24, 2010
Day 46...
Rest day so I thought I would add a New Recipe...
Super-duper Cran-Almond Protein Bars…
3 scoops of lo-carb Chocolate Protein
2 scoops of lo-carb Vanilla Protein
3 Cups of Pearled barley
1 Cup dryed cranberries
1 Cup of Raw syrup
3 egg whites
1 tea spoon raw vanilla
2 cups of raw Almonds
2 Green apples
Directions: Preheat oven to 325 degrees. Mix 1 cup almonds and all of the dry ingredients in bowl and blend well. Stir liquids, 2nd cup of Almonds, and the 2 green apples cored into a blender. Blend until it is as close to liquid as possible. Mix liquids into dry ingredients. The consistency will be thick and similar to cookie dough. Spread batter on baking sheet coated with nonstick spray, or use a 9×12 baking dish if you want a thicker serving. Bake until edges are crisp and browned. Cut into 10 bars and store in an airtight container or freeze.
Super-duper Cran-Almond Protein Bars…
3 scoops of lo-carb Chocolate Protein
2 scoops of lo-carb Vanilla Protein
3 Cups of Pearled barley
1 Cup dryed cranberries
1 Cup of Raw syrup
3 egg whites
1 tea spoon raw vanilla
2 cups of raw Almonds
2 Green apples
Directions: Preheat oven to 325 degrees. Mix 1 cup almonds and all of the dry ingredients in bowl and blend well. Stir liquids, 2nd cup of Almonds, and the 2 green apples cored into a blender. Blend until it is as close to liquid as possible. Mix liquids into dry ingredients. The consistency will be thick and similar to cookie dough. Spread batter on baking sheet coated with nonstick spray, or use a 9×12 baking dish if you want a thicker serving. Bake until edges are crisp and browned. Cut into 10 bars and store in an airtight container or freeze.
Wednesday, June 23, 2010
Day 45...
Day 3 – Workout B TT for Abs
• Warm-up Circuit
Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1)
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps (4-0-1) OR Inverted Rows – 15 reps (2-0-1)
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps (1-0-1)
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Turkish Get Up – 10 reps per side
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank – 40 second hold
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
No intervals.
• Warm-up Circuit
Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1)
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps (4-0-1) OR Inverted Rows – 15 reps (2-0-1)
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps (1-0-1)
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Turkish Get Up – 10 reps per side
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank – 40 second hold
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
No intervals.
Tuesday, June 22, 2010
Day 44...
I had some Hot java to start my day.
AM eats was a shake with 4 strawberries, one banana, 3 ice cubes, & 1 scoop protein.
Lunch was 1/3 of a roasted chicken.
Today's workout was Day TT for Abs. It was real good and I needed some heavy for my legs... I did superset three first and then moved on to number one. I did 3 first to try to get as many real chinups as I could. I cycled for my intervals, which was sore from Saturday.
Day 1 – Workout A
• Warm-up Circuit
Superset #1
1A) DB Split Squat – 8 reps per leg (2-0-1)
• 30 seconds rest.
1B) DB Chest Press – 8 reps (4-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Row – 20 reps (1-0-1)
• No rest.
2B) DB 1-Arm Shoulder Press – 15 reps per arm (2-0-1)
• Do each exercise only once. Rest 1 minute and move to Superset #3.
Superset #3
3A) Lying DB Triceps Extension – 10 reps (2-0-1)
• No rest.
3B) Chin-up – 8 reps (3-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
Ab Circuit
A) Stability Ball Rollout – 10 reps (2-0-1)
• No rest.
B) Stability Ball Jackknife – 15 reps (2-1-1)
• No rest.
C) Cable Chop or Medicine Ball Chop – 10 reps per side (2-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
AM eats was a shake with 4 strawberries, one banana, 3 ice cubes, & 1 scoop protein.
Lunch was 1/3 of a roasted chicken.
Today's workout was Day TT for Abs. It was real good and I needed some heavy for my legs... I did superset three first and then moved on to number one. I did 3 first to try to get as many real chinups as I could. I cycled for my intervals, which was sore from Saturday.
Day 1 – Workout A
• Warm-up Circuit
Superset #1
1A) DB Split Squat – 8 reps per leg (2-0-1)
• 30 seconds rest.
1B) DB Chest Press – 8 reps (4-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Row – 20 reps (1-0-1)
• No rest.
2B) DB 1-Arm Shoulder Press – 15 reps per arm (2-0-1)
• Do each exercise only once. Rest 1 minute and move to Superset #3.
Superset #3
3A) Lying DB Triceps Extension – 10 reps (2-0-1)
• No rest.
3B) Chin-up – 8 reps (3-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
Ab Circuit
A) Stability Ball Rollout – 10 reps (2-0-1)
• No rest.
B) Stability Ball Jackknife – 15 reps (2-1-1)
• No rest.
C) Cable Chop or Medicine Ball Chop – 10 reps per side (2-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Days 42 & 43....
Wow I made it... This is what half way feels like.
On Day 42 I road in a 43mile bike ride. It was my first bike ride and only the second time I had been on a bike since I was a kid. I have been doing some spin classes here and there, but nothing like this. It was Windy and had lots of hills.
It was great, and I had a blast. I know it was a workout, but it really did't feel like it with all of the fun we were having. I would consider it my 30min of activity for the day...LOL But I really did enjoy myself and the people I was with.
What a great Half way point in this contest!!!!
Day 43 was a full rest day & Papas Day. I didn't do any workouts just hung out with the Fam.
Matt G.
On Day 42 I road in a 43mile bike ride. It was my first bike ride and only the second time I had been on a bike since I was a kid. I have been doing some spin classes here and there, but nothing like this. It was Windy and had lots of hills.
It was great, and I had a blast. I know it was a workout, but it really did't feel like it with all of the fun we were having. I would consider it my 30min of activity for the day...LOL But I really did enjoy myself and the people I was with.
What a great Half way point in this contest!!!!
Day 43 was a full rest day & Papas Day. I didn't do any workouts just hung out with the Fam.
Matt G.
Friday, June 18, 2010
Day 41...
I rocked out Day 5 workout TT for Abs!!!
Day 5 – Workout C
• Warm-up Circuit
Superset #1
1A) DB Forward Lunge – 8 reps per leg (2-0-1)
• 30 seconds rest.
1B) DB Incline Press – 8 reps (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Row with Stability Ball – 15 reps (1-0-1)
• No rest.
2B) DB 1-Arm Squat & Press – 12 reps per arm (2-0-1)
• Do each exercise only once. Rest 1 minute and move to Superset #3.
Superset #3
3A) Decline Close Grip Pushup – 12 reps (2-2-1)
• No rest.
3B) DB 1-Arm Standing Curl – 8 reps (3-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
B) Ball Crunch with Medicine Ball – 15 reps (3-0-1)
• No rest.
B) Plank with Arms on Ball – 20-30 second hold
• No rest.
C) X-Body Mountain Climber – 10 reps per side (1-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Day 5 – Workout C
• Warm-up Circuit
Superset #1
1A) DB Forward Lunge – 8 reps per leg (2-0-1)
• 30 seconds rest.
1B) DB Incline Press – 8 reps (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) DB Row with Stability Ball – 15 reps (1-0-1)
• No rest.
2B) DB 1-Arm Squat & Press – 12 reps per arm (2-0-1)
• Do each exercise only once. Rest 1 minute and move to Superset #3.
Superset #3
3A) Decline Close Grip Pushup – 12 reps (2-2-1)
• No rest.
3B) DB 1-Arm Standing Curl – 8 reps (3-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
B) Ball Crunch with Medicine Ball – 15 reps (3-0-1)
• No rest.
B) Plank with Arms on Ball – 20-30 second hold
• No rest.
C) X-Body Mountain Climber – 10 reps per side (1-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Thursday, June 17, 2010
Day 40...
Today is rest/light day.
I did a BW warmup, leg raises, inverse rows, ran some steps and about 15min on a machine...
Eating went well today..
AM shake
Salmon and Black beans for lunch
Snack - Almonds & Apple with Almond butter....
I did a BW warmup, leg raises, inverse rows, ran some steps and about 15min on a machine...
Eating went well today..
AM shake
Salmon and Black beans for lunch
Snack - Almonds & Apple with Almond butter....
Wednesday, June 16, 2010
Day 39...
Todays Workout TT for Abs:
Workout B
• Warm-up Circuit
Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1)
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps (4-0-1) OR Inverted Rows – 15 reps (2-0-1)
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps (1-0-1)
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Turkish Get Up – 10 reps per side
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank – 40 second hold
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Workout B
• Warm-up Circuit
Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1)
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps (4-0-1) OR Inverted Rows – 15 reps (2-0-1)
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps (1-0-1)
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Turkish Get Up – 10 reps per side
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank – 40 second hold
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Tuesday, June 15, 2010
Day 38...
Splurged and had a Java to start the day.
Green Shake for breakfast:
1 cup spinach
1 scoop protein
4 frozen fresh strawberries
1 1/2 wedges of pineapple
That was good.
I will have Salmon and grilled squash leftovers from last night for lunch
and Grilled Chicken with steamed veggies for dinner.
Pear, pineapple,almonds, & green apple with almond butter for snack throughout the day.
Green Shake for breakfast:
1 cup spinach
1 scoop protein
4 frozen fresh strawberries
1 1/2 wedges of pineapple
That was good.
I will have Salmon and grilled squash leftovers from last night for lunch
and Grilled Chicken with steamed veggies for dinner.
Pear, pineapple,almonds, & green apple with almond butter for snack throughout the day.
Monday, June 14, 2010
Day 37...
TT for Abs Workout A
Warm-up Circuit
1A) DB Split Squat 50lb DB - 16 reps
rest 30sec
1B) DB Chest Press 50lb DB - 8 reps
Rest 1min X 3
2A) DB Row 40lbs - 20 reps
2B) DB 1-Arm Shoulder press 40lbs - 15 reps
Rest 1min X 1
3A) Lying DB Triceps Ex 35lbs - 10 reps
3B) Chin-ups - 8 reps
Rest 1min X 3
Ab Circuit
A)SB Rollout - 10 reps
B)SB Jackknife - 15 reps
C)Med Ball Chops - 10 reps per side
Rest 1min X 3
HardCore Step Intervals from Day 31...
Warm-up Circuit
1A) DB Split Squat 50lb DB - 16 reps
rest 30sec
1B) DB Chest Press 50lb DB - 8 reps
Rest 1min X 3
2A) DB Row 40lbs - 20 reps
2B) DB 1-Arm Shoulder press 40lbs - 15 reps
Rest 1min X 1
3A) Lying DB Triceps Ex 35lbs - 10 reps
3B) Chin-ups - 8 reps
Rest 1min X 3
Ab Circuit
A)SB Rollout - 10 reps
B)SB Jackknife - 15 reps
C)Med Ball Chops - 10 reps per side
Rest 1min X 3
HardCore Step Intervals from Day 31...
Day 35/36...
Rest days, worked outside in the Yard and on a car. Did a small BW workout at the park and worked on Chinups...
Friday, June 11, 2010
Day 34...
That was great!!!
Today was day 6 of the TT for Abs and consists of all Interval Training.
I added TT BW Hotel Workout B
1)Wall Squats - 10 reps
2)Pushups - 10 reps
3)Stick-up - 10 reps
4)Mountain Climber - 20 reps
3 times through
Then moved on to the Interval Training
*Shuttle sprints*
1 min sprints
5 spiderman pushups
1 min sprints
20 Mountain Climbers
1 min sprints
10 bird dogs
3 times through
Cool down with jog and pushups!!!
Fun
Today was day 6 of the TT for Abs and consists of all Interval Training.
I added TT BW Hotel Workout B
1)Wall Squats - 10 reps
2)Pushups - 10 reps
3)Stick-up - 10 reps
4)Mountain Climber - 20 reps
3 times through
Then moved on to the Interval Training
*Shuttle sprints*
1 min sprints
5 spiderman pushups
1 min sprints
20 Mountain Climbers
1 min sprints
10 bird dogs
3 times through
Cool down with jog and pushups!!!
Fun
Thursday, June 10, 2010
Day 33...
TT for Abs Workout C
1A) DB Lunge - 8 reps @ 50lbs
30 sec rest
1B) DB Incline Press - 8 reps @ 50lbs (Hold and squeese at the top for 1 sec)
3 times through
2A) DB Row w/SB - 15 reps @ 50lbs
2B) DB 1-Arm Squat&Press - 12 reps @ 50lbs
3A) Decline Close Grip Pushups - 12 reps
3B) DB 1-Arm standing Curl - 8 reps @ 35lbs
3 times through
Ab Circuit
Ball Crunch with Med Ball - 15 reps @ 10lbs
Plank arms on SB - 30 sec
X Body Mountain Climber - 20 reps
3 times through
Interval Trainng
1A) DB Lunge - 8 reps @ 50lbs
30 sec rest
1B) DB Incline Press - 8 reps @ 50lbs (Hold and squeese at the top for 1 sec)
3 times through
2A) DB Row w/SB - 15 reps @ 50lbs
2B) DB 1-Arm Squat&Press - 12 reps @ 50lbs
3A) Decline Close Grip Pushups - 12 reps
3B) DB 1-Arm standing Curl - 8 reps @ 35lbs
3 times through
Ab Circuit
Ball Crunch with Med Ball - 15 reps @ 10lbs
Plank arms on SB - 30 sec
X Body Mountain Climber - 20 reps
3 times through
Interval Trainng
Wednesday, June 9, 2010
Day 32...
AM eats - Green Shake, 5 strawberries, 1 banana, Protein, & 2 ice cubes.
Lunch - Mango Chicken with brown rice
Snack - pear, pineapple, orange, & almonds
Dinner - Chicken lettuce wraps with Pineapple/Mango Salsa
Lunch - Mango Chicken with brown rice
Snack - pear, pineapple, orange, & almonds
Dinner - Chicken lettuce wraps with Pineapple/Mango Salsa
Tuesday, June 8, 2010
Day 31 New HardCore Intervals...
If you have some stairs, try this for your next hardcore Interval training:
-I use 6 flights of stairs & it worked out fine for me-
3 min warm up - run down & walk up for three min
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump one flight after the 30sec run
Jog down for 45sec
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump one & 1/2 flights after the 30sec run
Jog down for 45sec
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump two flights after the 30sec run
5 min cool down - jog down & walk up for five min
-I use 6 flights of stairs & it worked out fine for me-
3 min warm up - run down & walk up for three min
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump one flight after the 30sec run
Jog down for 45sec
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump one & 1/2 flights after the 30sec run
Jog down for 45sec
Run up for 45sec
Jog down for 30sec
Run up for 30sec high jump two flights after the 30sec run
5 min cool down - jog down & walk up for five min
Day 31...
Today is my Rest Day for TT, but you know me... It's hard for me not to go to the Gym. Today I will be doing some light stuff to try to help with my Chinups & maybe a short cycle...
Meals:
AM eats - 2 egg + 2 whites Omllett with onions, peppers, & mushrooms Topped with sala
two pieces of turkey bacon
AM snack - Green apple with 2tbl Almond Butter
Lunch - 6oz Chicken brest with Green beans
Snack - Banana, almonds, & Pear
Dinner - 8oz Chicken brest with Green beans
Meals:
AM eats - 2 egg + 2 whites Omllett with onions, peppers, & mushrooms Topped with sala
two pieces of turkey bacon
AM snack - Green apple with 2tbl Almond Butter
Lunch - 6oz Chicken brest with Green beans
Snack - Banana, almonds, & Pear
Dinner - 8oz Chicken brest with Green beans
Monday, June 7, 2010
Day 30... Woot Woot
I knocked out TT for Abs Workout B today:
• Warm-up Circuit
Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1)50lb DB
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps 3+5, 3+5, & 2+6
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps 20lb DB
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Turkish Get Up – 10 reps per side 20lb DB I did 8 reps
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank – 40 second hold
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
No intervals.
• Warm-up Circuit
Superset #1
1A) DB Bulgarian Split Squat – 8 reps per leg (2-1-1)50lb DB
• 30 seconds rest.
1B) Elevated Pushup – 12 reps per side (2-0-1)
• Rest 1 minute before repeating the superset 2 more times.
Superset #2
2A) Pull-up – 8 reps 3+5, 3+5, & 2+6
2B) Bear Crawl – 10 steps in each direction
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) DB Swing – 20 reps 20lb DB
• No rest.
3B) Burpees – 10 reps (fast)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Ab Circuit
A) Turkish Get Up – 10 reps per side 20lb DB I did 8 reps
• No rest.
B) Plank – 60 second hold
• No rest.
C) Side Plank – 40 second hold
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
No intervals.
Days 28 & 29...
Sat AM I ran 8 miles & tried the green tea. I had a small coffee first, but I think I may be able to make the switch over to green tea.
Sunday was my off day. I swam a lil bit, but nothing too big.
Sunday was my off day. I swam a lil bit, but nothing too big.
Friday, June 4, 2010
Day 27...
Today is the start of TT for Abs and my "Eat all I want & Keep the Abs" program.
This meal plan/program is really not mine, but a modified version of Isabel De Los Rios's "Advanced Nutrition" guide.
I will use it as a guideline and throw in a few twist of my own that I have found that work for me...
1st off: I will not count any calories, carbs, or fat grams!!!
2nd: I will not make myself do long boring cardio!!!
3rd: I will eat as much as I want of the things that are on my plan!!!
4th: I will not over eat or stuff myself Crazy!!!
5th: I will have one Cheat day a week (every 7 Days)!!!
6th: I will keep one Fast day a week (every 7 Days)!!!
Those along with the Turbulence Training and "Advanced Nutrition" Guide will be the core of my program.
Here are today's meals:
AM eats - Shake with, 1 pear, 5 strawberries, 1 scoop protein, 10 Raw Almonds, & a lil OJ with Ice.
Pre workout - Apple & 10 Raw Almonds
Lunch - 6oz Grilled Catfish & 4 servings of Steamed Green Beans
Snack - Banana with all Natural Peanut butter
Dinner - Nice bed of fresh green lettuce, 8oz of chicken breast, with salsa as the dressing
This meal plan/program is really not mine, but a modified version of Isabel De Los Rios's "Advanced Nutrition" guide.
I will use it as a guideline and throw in a few twist of my own that I have found that work for me...
1st off: I will not count any calories, carbs, or fat grams!!!
2nd: I will not make myself do long boring cardio!!!
3rd: I will eat as much as I want of the things that are on my plan!!!
4th: I will not over eat or stuff myself Crazy!!!
5th: I will have one Cheat day a week (every 7 Days)!!!
6th: I will keep one Fast day a week (every 7 Days)!!!
Those along with the Turbulence Training and "Advanced Nutrition" Guide will be the core of my program.
Here are today's meals:
AM eats - Shake with, 1 pear, 5 strawberries, 1 scoop protein, 10 Raw Almonds, & a lil OJ with Ice.
Pre workout - Apple & 10 Raw Almonds
Lunch - 6oz Grilled Catfish & 4 servings of Steamed Green Beans
Snack - Banana with all Natural Peanut butter
Dinner - Nice bed of fresh green lettuce, 8oz of chicken breast, with salsa as the dressing
Thursday, June 3, 2010
Day 26...
Tomorrow will be Day 27 of my TT Challenge. I will start a new Meal plan and probabbily way of life. I think I will call it "Eat Whatever I Want and Keep The Abs"!!!
Tune in tomorrow for all of the Details.
PS.
Same Channel & I will also start a new TT Workout!!!
Tune in tomorrow for all of the Details.
PS.
Same Channel & I will also start a new TT Workout!!!
Wednesday, June 2, 2010
Day 25...
I have today and tomorrow left in the XFLD. I will start a new plan & workout schedule on Friday... I was on track with starting TT for Abs, but now I'm not sure. I will look over it again and make sure it is going to be a good fit...
Today is my fast day, but I think I would rather do a lil bit of a modified workout than Day 2 Clash...
Workout for today:
1A:Chin-up Max out 60 sec
1B:DB Incline Chest Press
1C:Stability Ball Leg Curls 25 reps
2A:DB Split Squat 16 reps
2B:CG Pushups Max 90 sec
2C:Inverted Rows Max 60 sec
3A:Hanging Leg Raise Max 60 sec
3B:SB Plank 30 sec
3C:SB JackKnife 25
(rest 1 min between SupperSets & do each one twice)
Intervial Training: Steps 30 sec on 30 sec off...
Today is my fast day, but I think I would rather do a lil bit of a modified workout than Day 2 Clash...
Workout for today:
1A:Chin-up Max out 60 sec
1B:DB Incline Chest Press
1C:Stability Ball Leg Curls 25 reps
2A:DB Split Squat 16 reps
2B:CG Pushups Max 90 sec
2C:Inverted Rows Max 60 sec
3A:Hanging Leg Raise Max 60 sec
3B:SB Plank 30 sec
3C:SB JackKnife 25
(rest 1 min between SupperSets & do each one twice)
Intervial Training: Steps 30 sec on 30 sec off...
Friday, May 28, 2010
Day 20.... Wow Day 20
Ok, I did not get to do my workout yesterday. I know I am supposed to skip a day once every 5 days, but that is real hard for me. So this AM I got up before everyone else and went to the park to jack out my TT Park workout:
I started with 5 Pull-ups
& then
Body Weight Workout for the Park: Day 5 of the TT Clash
Bodyweight Warm-up Circuit
Bodyweight Squats - 25 reps
Decline Pushups - 50% of your max = 20 reps
Inverted Rows - 10 reps
Mountain Climbers - 10 reps per side
Shuttle Sprints - 30 sec
I was supposed to do this circut 6 times, but I didn't have my book with me so I ended up doing 8.... Yay Go Me I rocked it out!!!
Rest 1 min in between circuit do circuit 8 times...
I started with 5 Pull-ups
& then
Body Weight Workout for the Park: Day 5 of the TT Clash
Bodyweight Warm-up Circuit
Bodyweight Squats - 25 reps
Decline Pushups - 50% of your max = 20 reps
Inverted Rows - 10 reps
Mountain Climbers - 10 reps per side
Shuttle Sprints - 30 sec
I was supposed to do this circut 6 times, but I didn't have my book with me so I ended up doing 8.... Yay Go Me I rocked it out!!!
Rest 1 min in between circuit do circuit 8 times...
Thursday, May 27, 2010
Day 19 Pictures are a thousand words...
I was just over on the TT Members Forum looking over some post and saw that someone new had posted there before photos. it made me think to take a look at mine again. I looked mine over and thought that I need to print out that ugly thing and post it up where I can see it more often. Even the strongest people will fail if they loose sight of the target or prize. I am quite motivated most of the time, but if I don't look back and try to project where I want to be I will loose sight of my target. I wont and can't afford to let that happen.
Matty G.
Matty G.
Wednesday, May 26, 2010
Day 18 Mod Card day...
Started the day with some Hot Java, 2 eggs, 2 slices of Turkey Bacon, & 1 pice of Wheat toast...
I will eat Tuna for lunch and Chicken Brest with Veggies for dinner.
I think I will have at least one protein shake today as well, maybe two. Just have to see how it goes...
Todays Workout: Dynamic Workout + Intervals
• Start with the Bodyweight Warm-up Circuit. There are no specific warm-up sets.
1A) Bodyweight Reverse Lunge – 12 reps per side (2-1-1)
• No rest.
1B) Plank – 10 reps of 10 second holds with 1 second break
• No rest.
1C) 1-Leg Lying Hip Extension with Foot on Bench – 12 reps per side (2-0-1)
• No rest.
1D) Side Plank – 45 second hold per side.
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
2A) DB Step-up – 10 reps per side (2-0-1)
• No rest.
2B) DB Chest Press – 15 reps (2-0-1)
• No rest.
2C) DB Rear Deltoid Raise – 12 reps (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
3A) 1-Arm Squat & Press – 15 reps per side (2-0-1)
• No rest.
3B) KB Swing – 15 reps
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
Interval Training Workout – These will be stairs of shuttle run...
• Warm-up for 3 minutes progressing from light to more intense exercise.
• Exercise for 30 seconds at a very hard pace at a subjective 9/10 level of effort
Follow that with “active rest” for 30 seconds by exercising at a slow pace at a subjective 3/10 level of effort.
• Repeat for a total of 6 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
I will eat Tuna for lunch and Chicken Brest with Veggies for dinner.
I think I will have at least one protein shake today as well, maybe two. Just have to see how it goes...
Todays Workout: Dynamic Workout + Intervals
• Start with the Bodyweight Warm-up Circuit. There are no specific warm-up sets.
1A) Bodyweight Reverse Lunge – 12 reps per side (2-1-1)
• No rest.
1B) Plank – 10 reps of 10 second holds with 1 second break
• No rest.
1C) 1-Leg Lying Hip Extension with Foot on Bench – 12 reps per side (2-0-1)
• No rest.
1D) Side Plank – 45 second hold per side.
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
2A) DB Step-up – 10 reps per side (2-0-1)
• No rest.
2B) DB Chest Press – 15 reps (2-0-1)
• No rest.
2C) DB Rear Deltoid Raise – 12 reps (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
3A) 1-Arm Squat & Press – 15 reps per side (2-0-1)
• No rest.
3B) KB Swing – 15 reps
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
Interval Training Workout – These will be stairs of shuttle run...
• Warm-up for 3 minutes progressing from light to more intense exercise.
• Exercise for 30 seconds at a very hard pace at a subjective 9/10 level of effort
Follow that with “active rest” for 30 seconds by exercising at a slow pace at a subjective 3/10 level of effort.
• Repeat for a total of 6 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
Tuesday, May 25, 2010
Day 17
I did Clash Strength today...
TT Workout Version: Strength
• Start with the Bodyweight Warm-up Circuit.
1) Pull-ups: I was able to do 5 correct
Then did this Specific Warm-up Circuit
• Do one set of 1A with 50% of the regular weight and do 6 reps.
• Do one set of 1B with 50% of the regular weight and do 6 reps
• Do one set of 1A with 75% of the regular weight and do 6 reps.
• Do one set of 1B with 75% of the regular weight and do 6 reps
2A) Deadlift – 8 reps 80lb Dumbells used & got all of my reps in.
• Rest 1 minute.
1A) DB Close-Grip Chest Press – 8 reps 60lb Dumbells used & got all of my reps in.
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
2A) Front Squat – 8 reps 195lbs & got all of my reps in.
• Rest 1 minute.
2B) 1-Arm Standing DB Shoulder Press – 8 reps used 40lb Dumbell & did 10reps/8reps
I went a little bit less on this move today, because I think this is the move that messed up my shoulder last week. It felt fine today afterwards.
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
I was able to get this done in record time, like 30min...
TT Workout Version: Strength
• Start with the Bodyweight Warm-up Circuit.
1) Pull-ups: I was able to do 5 correct
Then did this Specific Warm-up Circuit
• Do one set of 1A with 50% of the regular weight and do 6 reps.
• Do one set of 1B with 50% of the regular weight and do 6 reps
• Do one set of 1A with 75% of the regular weight and do 6 reps.
• Do one set of 1B with 75% of the regular weight and do 6 reps
2A) Deadlift – 8 reps 80lb Dumbells used & got all of my reps in.
• Rest 1 minute.
1A) DB Close-Grip Chest Press – 8 reps 60lb Dumbells used & got all of my reps in.
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
2A) Front Squat – 8 reps 195lbs & got all of my reps in.
• Rest 1 minute.
2B) 1-Arm Standing DB Shoulder Press – 8 reps used 40lb Dumbell & did 10reps/8reps
I went a little bit less on this move today, because I think this is the move that messed up my shoulder last week. It felt fine today afterwards.
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
I was able to get this done in record time, like 30min...
Saturday, May 22, 2010
Day 14 TT Clash...
TT Workout Version: Strength
• Start with the Bodyweight Warm-up Circuit.
• Then do this Specific Warm-up Circuit
• Do one set of 1A with 50% of the regular weight and do 6 reps.
• Do one set of 1B with 50% of the regular weight and do 6 reps
• Do one set of 1A with 75% of the regular weight and do 6 reps.
• Do one set of 1B with 75% of the regular weight and do 6 reps
I'm actually going to start my workout with set 3. I hope Craig is ok with it, because I need to work hard on my pull-ups/chin-ups and if I leave them to the end I wont be able to do any of them...
I will also add hanging leg raises to the end of this workout...
1A) Deadlift – 8 reps (3-1-1)
• Rest 1 minute.
1B) DB Close-Grip Chest Press – 8 reps (3-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
2A) Front Squat or DB Forward Lunge – 8 reps (3-0-1) or 8 reps per side (2-0-1)
• Rest 1 minute.
2B) 1-Arm Standing DB Shoulder Press – 8 reps per side (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
3) Pull-ups – 1 set going 1 repetition short of failure. So if you can do 10, do 9.
Finish with static stretching.
• Start with the Bodyweight Warm-up Circuit.
• Then do this Specific Warm-up Circuit
• Do one set of 1A with 50% of the regular weight and do 6 reps.
• Do one set of 1B with 50% of the regular weight and do 6 reps
• Do one set of 1A with 75% of the regular weight and do 6 reps.
• Do one set of 1B with 75% of the regular weight and do 6 reps
I'm actually going to start my workout with set 3. I hope Craig is ok with it, because I need to work hard on my pull-ups/chin-ups and if I leave them to the end I wont be able to do any of them...
I will also add hanging leg raises to the end of this workout...
1A) Deadlift – 8 reps (3-1-1)
• Rest 1 minute.
1B) DB Close-Grip Chest Press – 8 reps (3-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
2A) Front Squat or DB Forward Lunge – 8 reps (3-0-1) or 8 reps per side (2-0-1)
• Rest 1 minute.
2B) 1-Arm Standing DB Shoulder Press – 8 reps per side (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 supersets.
3) Pull-ups – 1 set going 1 repetition short of failure. So if you can do 10, do 9.
Finish with static stretching.
Friday, May 21, 2010
Day 13 Workout...
Todays Workout will be Day 2 of the "TT Clash" (which I am loving BTW)
Bodyweight Warm-up Circuit
TT Workout Version: Fast Day: Lactic Acid Bodyweight Interval Training
1A) Prisoner Squats – 20 reps
1B) Pushups – 20 reps
• Repeat the superset 6 times with no rest between exercises. Just go back & forth.
• After 6 supersets, rest 1 minute then move into the interval training warm-up.
Interval Training Workout – I recommend you use a bike
• Warm-up for 3 minutes progressing from light to more intense exercise.
• Exercise for 45 seconds at a very hard pace at a subjective 8/10 level of effort (imagine normal cardio is a 6/10 intensity level).
• Follow that with "active rest" for 45 seconds by exercising at a slow pace at a subjective 3/10 level of effort.
• Repeat for a total of 8 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
Bodyweight Warm-up Circuit
TT Workout Version: Fast Day: Lactic Acid Bodyweight Interval Training
1A) Prisoner Squats – 20 reps
1B) Pushups – 20 reps
• Repeat the superset 6 times with no rest between exercises. Just go back & forth.
• After 6 supersets, rest 1 minute then move into the interval training warm-up.
Interval Training Workout – I recommend you use a bike
• Warm-up for 3 minutes progressing from light to more intense exercise.
• Exercise for 45 seconds at a very hard pace at a subjective 8/10 level of effort (imagine normal cardio is a 6/10 intensity level).
• Follow that with "active rest" for 45 seconds by exercising at a slow pace at a subjective 3/10 level of effort.
• Repeat for a total of 8 intervals.
• Finish with 5 minutes of very low intensity (3/10) exercise for a cool-down.
Day 13, Hello Fast Friday...
Today is my third fast day of the program and I'm not as excited as I was for the other two. IDK what it is, but I'm trying to hype myself up about this awesome workout I'm going to do in a few hours.
I try hard do my workouts in the middle of my work days during the week. It helps me in a couple of ways:
1st - It just helps me get through the day. Like a mid-day pick-me up.
2nd - I go workout instead of going out to lunch, which helps me not eat bad things & keeps $$ in my pocket.
3rd - If I workout just before I eat lunch it curbs my appetite.
Ok, so fast day you are here and we are going to dance... Don't let me break your toes.
Matty G.
I try hard do my workouts in the middle of my work days during the week. It helps me in a couple of ways:
1st - It just helps me get through the day. Like a mid-day pick-me up.
2nd - I go workout instead of going out to lunch, which helps me not eat bad things & keeps $$ in my pocket.
3rd - If I workout just before I eat lunch it curbs my appetite.
Ok, so fast day you are here and we are going to dance... Don't let me break your toes.
Matty G.
Thursday, May 20, 2010
Day 12 coming to an end...
Well Cheat day is almost over, so I will go grab some Chinese Food and Call it...
Day 12 Cheat Day & Metabolic Resistance Training
I ate Whole Grain Pancakes for breakfast & will eat Salmon w/shrimp & viggies for lunch...
Protein shake b4/durring my workout @ 11:30.
Chinese Food for dinner & maybe a lil bit of Ice Cream (it is my cheat day).
I will see how the pushups and Chest Presses go on this workout today.
I may also add Interval Training to the end...
Workout:
1A) DB Split Squat – 8 reps per side (2-1-1)
• No rest.
1B) Close-Grip Pushups "Addiction Style" – As many reps as possible in 90 seconds (2-0-1)
• No rest.
1C) Repeated Vertical Jumps – 6 reps (1-0-X)
• No rest.
1D) DB Rows – As many reps in 60 seconds (2-0-2) – rest 20 seconds & do other side
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
2A) Chin-ups "Addiction Style" – As many reps as possible in 60 seconds (3-0-1)
• No rest.
2B) DB Incline Chest Press – 8 reps (3-0-1)
• No rest.
2C) Stability Ball Leg Curl – 20 reps (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
3A) Hanging Leg Raise – Max reps minus one (2-0-2)
• No rest.
3B) Stability Ball Plank – 30 second hold
• No rest.
3C) Stability Ball Jackknife – 15 reps (1-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
Protein shake b4/durring my workout @ 11:30.
Chinese Food for dinner & maybe a lil bit of Ice Cream (it is my cheat day).
I will see how the pushups and Chest Presses go on this workout today.
I may also add Interval Training to the end...
Workout:
1A) DB Split Squat – 8 reps per side (2-1-1)
• No rest.
1B) Close-Grip Pushups "Addiction Style" – As many reps as possible in 90 seconds (2-0-1)
• No rest.
1C) Repeated Vertical Jumps – 6 reps (1-0-X)
• No rest.
1D) DB Rows – As many reps in 60 seconds (2-0-2) – rest 20 seconds & do other side
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
2A) Chin-ups "Addiction Style" – As many reps as possible in 60 seconds (3-0-1)
• No rest.
2B) DB Incline Chest Press – 8 reps (3-0-1)
• No rest.
2C) Stability Ball Leg Curl – 20 reps (2-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
3A) Hanging Leg Raise – Max reps minus one (2-0-2)
• No rest.
3B) Stability Ball Plank – 30 second hold
• No rest.
3C) Stability Ball Jackknife – 15 reps (1-0-1)
• Rest 1 minute before repeating 1 more time for a total of 2 circuits.
Wednesday, May 19, 2010
Day 11 Protein Day...
Yay Protein day!!!
I will knock the workout out of the park today... Well maybe I will rock the workout @ the park. I love working out outside in the sun and using the BodyWeight stuff at the park...
Body Weight Workout for the Park: Day 5 of the TT Clash
Bodyweight Warm-up Circuit
Bodyweight Squats - 25 reps
Decline Pushups - 50% of your max
Inverted Rows - 10 reps
Mountain Climbers - 12 reps per side
Shuttle Sprints - 30 sec
Rest 1 min in between circuit do circuit 6 times...
Ok So I am real mad at myself about this workout that I did!!!
I was only able to do 4 out of the 6 sets!!! Grrrr
I did:
25 reps of Squats
20 reps of pushups
10 reps of inverted rows
24 reps of mountain climbers
shuttle sprints.
The Park was a great idea, but doing it in the evening was such a bad one...
I got the kids home, did their homework, and then I played with them for a lil bit. While playing they wanted a snack. I to wanted a snack while playing so I steamed some edamame (good stuff and good for you). I ate the whole bag (bad boy). With all of that said when it came time for me to do my workout I still had that sitting on my stomach and it was not good. After the fourth set I was feeling like I was going to get sick. So I stopped @ 4.
To Top everything off, I think I have injured my shoulder or rotator cuff... GRRRR
I could feel it when I was doing the pushups, and I had felt like I had over worked myself when doing the shoulder presses the day before.
I push on & tomorrows a new day. I will take it easy on that shoulder until I feel that it is 100%.
I will knock the workout out of the park today... Well maybe I will rock the workout @ the park. I love working out outside in the sun and using the BodyWeight stuff at the park...
Body Weight Workout for the Park: Day 5 of the TT Clash
Bodyweight Warm-up Circuit
Bodyweight Squats - 25 reps
Decline Pushups - 50% of your max
Inverted Rows - 10 reps
Mountain Climbers - 12 reps per side
Shuttle Sprints - 30 sec
Rest 1 min in between circuit do circuit 6 times...
Ok So I am real mad at myself about this workout that I did!!!
I was only able to do 4 out of the 6 sets!!! Grrrr
I did:
25 reps of Squats
20 reps of pushups
10 reps of inverted rows
24 reps of mountain climbers
shuttle sprints.
The Park was a great idea, but doing it in the evening was such a bad one...
I got the kids home, did their homework, and then I played with them for a lil bit. While playing they wanted a snack. I to wanted a snack while playing so I steamed some edamame (good stuff and good for you). I ate the whole bag (bad boy). With all of that said when it came time for me to do my workout I still had that sitting on my stomach and it was not good. After the fourth set I was feeling like I was going to get sick. So I stopped @ 4.
To Top everything off, I think I have injured my shoulder or rotator cuff... GRRRR
I could feel it when I was doing the pushups, and I had felt like I had over worked myself when doing the shoulder presses the day before.
I push on & tomorrows a new day. I will take it easy on that shoulder until I feel that it is 100%.
Tuesday, May 18, 2010
Day 10...
Today is mod Carb day...
I will eat very lean and clean today. I had eggs with turkey bacon(don't eat the bacon very often) and I will be eating fish and Veggies for the rest of the day. I will get my carbs from a couple of Kashi bars.
I love, LOVE the TT Clash workout for today!!! It just kicks my butt.
I ate great today (110% clean), but I didn't get to do the Interval Training at the end of my workout... I will get everything in tomorrow.
I did all of the reps in the first two SuperSets, but was unable to get all of my reps in for the last one. I also took much more rest time that I was supposed to. I think I will go down a lil bit in weight so I can keep form and get all of the reps in that I need...
Bring on tomorrow!!!
I will eat very lean and clean today. I had eggs with turkey bacon(don't eat the bacon very often) and I will be eating fish and Veggies for the rest of the day. I will get my carbs from a couple of Kashi bars.
I love, LOVE the TT Clash workout for today!!! It just kicks my butt.
I ate great today (110% clean), but I didn't get to do the Interval Training at the end of my workout... I will get everything in tomorrow.
I did all of the reps in the first two SuperSets, but was unable to get all of my reps in for the last one. I also took much more rest time that I was supposed to. I think I will go down a lil bit in weight so I can keep form and get all of the reps in that I need...
Bring on tomorrow!!!
Week 1 results...
In the first 8 days of the XFLD I have stayed on plan (98%) and used the TT Clash of the Titans workout. I lost 9.5lbs in these first 8 days of this new plan, but I’m not getting to excited yet. I call those my 10lb Yo-Yo. I have seemed to float in that same 10lb area for the last few months. This next 5 days will tell the true story for me. If I can throw away that Yo-Yo for good and keep going it will be great...
I even went on a mini vacation & ate all kinds of crazy junk food on my cheat day...
Whole Pizza, Waffles w/ real butter and syrup, Blueberry muffins, PB & J sand, chips, soda, popcorn, Ice Cream & Candy Bars...
I even went on a mini vacation & ate all kinds of crazy junk food on my cheat day...
Whole Pizza, Waffles w/ real butter and syrup, Blueberry muffins, PB & J sand, chips, soda, popcorn, Ice Cream & Candy Bars...
Monday, May 17, 2010
Days 6, 7, & 8....
Yay,
I had a short Vacation with the kids this weekend, but I stayed on plan...
Did not have any time to workout, but walked all day Sat & Sun. We also played around swimming at a water park & pool.
I will post my first weeks results & Hit it hard today...
Fast Day in a car for 5 hours is not a good idea, but I faced it down fine and then watched the kids scarf down some great looking Pizzas for Dinner.
I know I have the strength and will power to see this through...
Cheers,
Matt G.
I had a short Vacation with the kids this weekend, but I stayed on plan...
Did not have any time to workout, but walked all day Sat & Sun. We also played around swimming at a water park & pool.
I will post my first weeks results & Hit it hard today...
Fast Day in a car for 5 hours is not a good idea, but I faced it down fine and then watched the kids scarf down some great looking Pizzas for Dinner.
I know I have the strength and will power to see this through...
Cheers,
Matt G.
Thursday, May 13, 2010
Day 4 Mod-Carb Day...
I started my day off with hot Java, but added a lil bit of sugar-free creamer.
Only 1 gram carb & 15 cals. After all it is Mod-Carb day.
I think I will give Craig's Green Tea a Try real soon...
Today I will eat like most of my regular clean days. I don't have to change too much from the norm on this day...
Only 1 gram carb & 15 cals. After all it is Mod-Carb day.
I think I will give Craig's Green Tea a Try real soon...
Today I will eat like most of my regular clean days. I don't have to change too much from the norm on this day...
Day 3 Shake Day...
Well i had to go out and buy a portable blinder. It was only $29 and it worked like a champ. I got mine @ Target.
Shake day went well. I had my Protein+Carb shake in the AM & After my workout:
1 Banana, Sugar/Carb free Protein powder, OJ, Frozen Blueberries, 3 Ice cubes and a lil bit of skim milk...
For my workout I did TT Clash Day 3 and I added 12 min of Interval Training just for fun. I hope that doesn't hurt the plan.
I ate another shake that afternoon:
2 Bananas, 20 Almonds, BlackBerries, BlueBerries, Protein Powder, and a lil bit of OJ/Skim Milk.
My 30min of activity went a little long with a 12 mile bike ride/Fun Ride...
@ this point I still had 2 shakes left and felt like some soled food and some veggies. So I ate Grilled Salmon with Shrimp, Bell peppers, & snow peas. No sauces or anything were added to the food, just black pepper mix. I think these veggies are free on the plan, so no worries there.
I still needed some more fat grams for the day, so I had toast with all natural peanut butter for dessert.
Very clean day none-the less...
Cheers
Shake day went well. I had my Protein+Carb shake in the AM & After my workout:
1 Banana, Sugar/Carb free Protein powder, OJ, Frozen Blueberries, 3 Ice cubes and a lil bit of skim milk...
For my workout I did TT Clash Day 3 and I added 12 min of Interval Training just for fun. I hope that doesn't hurt the plan.
I ate another shake that afternoon:
2 Bananas, 20 Almonds, BlackBerries, BlueBerries, Protein Powder, and a lil bit of OJ/Skim Milk.
My 30min of activity went a little long with a 12 mile bike ride/Fun Ride...
@ this point I still had 2 shakes left and felt like some soled food and some veggies. So I ate Grilled Salmon with Shrimp, Bell peppers, & snow peas. No sauces or anything were added to the food, just black pepper mix. I think these veggies are free on the plan, so no worries there.
I still needed some more fat grams for the day, so I had toast with all natural peanut butter for dessert.
Very clean day none-the less...
Cheers
BCAA's
I found a better source of BCAA's @ my local Vitamin Shoppe.
Twice as much BCAA's for the same price, and it lets me take 1/3 less the amout of pills on my Fast Days. Here's the Link: Vitamin Shoppe BCAA's
There is also a powder BCAA that they have, but stay away from it for Fast days.
It tast so bad (SO BAD)...
Twice as much BCAA's for the same price, and it lets me take 1/3 less the amout of pills on my Fast Days. Here's the Link: Vitamin Shoppe BCAA's
There is also a powder BCAA that they have, but stay away from it for Fast days.
It tast so bad (SO BAD)...
Wednesday, May 12, 2010
Day 2 Update
Fast day went much better than I expected. I have never fasted for a full day before and I love, did I say "LOVE" to eat!!! It was all good. I did not get hungry until last night when I was cooking dinner for the kids (all of those wonderful smells).
As far as the workouts, they are great!!! I did TT Clash Day 2 which consisted of:
Body weight Warm up Circuit
Super set of:
120 push-ups
120 Lunges
(These were none stop with no resting)
Then about 15 min of hardcore cycle interval training (45 @ 90% / 45 @ 30%)...
I could feel the Fat pouring off of me... LOL More like pouring out. I was sweating all over the place. Gym workers and trainers got to love me!!!
JK I clean up after myself very well.
As far as the workouts, they are great!!! I did TT Clash Day 2 which consisted of:
Body weight Warm up Circuit
Super set of:
120 push-ups
120 Lunges
(These were none stop with no resting)
Then about 15 min of hardcore cycle interval training (45 @ 90% / 45 @ 30%)...
I could feel the Fat pouring off of me... LOL More like pouring out. I was sweating all over the place. Gym workers and trainers got to love me!!!
JK I clean up after myself very well.
Tuesday, May 11, 2010
Monday, May 10, 2010
The New Diet...
The Xtreme Fat Loss diet is a 9-component highly strategic diet and training program specifically designed to yield the most rapid fat loss results; 25 days in duration
Revolves around a 5-day diet/training schedule that is repeated 5 times.
Diet includes Cheat Days, Fast Days, Shake Days, Moderate Carbohydrate Days, and Protein-only Depletion Days
Training regimen includes brand new FPFL-esque Lactic Acid, Strength, Dynamic, and Density workouts from John Romaniello. Eight unique workouts that are used 3 times each over the course
of the 25-day program.
The diet days and workouts are scheduled very strategically to yield a synergistic effect. Here is the schedule:
Day 1 – Cheat Day: Density Training – Each cycle begins with a Cheat Day to boost leptin and fat burning hormones to ensure the body is extremely primed for fat loss over the course of that cycle. A “bodybuilding” style Density workout is performed on this day to capitalize on the high calorie intake, protecting lean mass during the diet and potentially even allowing for gains in lean body mass over the course of the 25-day program (just ask Vince Del Monte)
Fast Day: Lactic Acid Training – After a Cheat Day, the body is extremely primed to burn fat. On this day, we create a massive caloric deficit through strategic fasting as well as metabolically expensive lactic acid training. Packed out glycogen and intracellular triglyceride stores from the prior day’s Cheat Day easily fuel the workout (along with strategic BCAA supplementation)
Shake Day: Strength Training – The shake day is another low calorie day in which all the day’s nutrition comes via nutrition shakes. The “shake only” nature of the day helps to increase adherence dramatically by keeping the diet focused on one thing. Strength training is done on this day to maintain strength levels, promote lean body mass maintenance, and to allow recovery from the higher volume workouts performed previously.
Moderate-carb Day: Dynamic Training – This day is a more “typical” diet day consisting of a 40/30/30 macro breakdown and more carbs/calories than other days. This gives the dieter a ‘break’ from the “extreme” nature of the diet right in the middle of each cycle, while fueling the workout of the day, Dynamic training, chosen to strategically :) promote further fat loss due to it’s metabolic demands.
Protein-only Depletion Day: Lactic Acid Training – The function of this day is to depletion glycogen and intramuscular energy stores to “make room” for the caloric surplus of the cheat day, minimizing any fat storage concern on this day. It’s also another great fat burning day of the cycle coming after the carbohydrate bump the
day before. Lactic acid training is strategically performed because of its depletion and fat loss effects.
To learn more about how you can lose up to 25 pounds of fat in 25-days visit this link: XFLD
Revolves around a 5-day diet/training schedule that is repeated 5 times.
Diet includes Cheat Days, Fast Days, Shake Days, Moderate Carbohydrate Days, and Protein-only Depletion Days
Training regimen includes brand new FPFL-esque Lactic Acid, Strength, Dynamic, and Density workouts from John Romaniello. Eight unique workouts that are used 3 times each over the course
of the 25-day program.
The diet days and workouts are scheduled very strategically to yield a synergistic effect. Here is the schedule:
Day 1 – Cheat Day: Density Training – Each cycle begins with a Cheat Day to boost leptin and fat burning hormones to ensure the body is extremely primed for fat loss over the course of that cycle. A “bodybuilding” style Density workout is performed on this day to capitalize on the high calorie intake, protecting lean mass during the diet and potentially even allowing for gains in lean body mass over the course of the 25-day program (just ask Vince Del Monte)
Fast Day: Lactic Acid Training – After a Cheat Day, the body is extremely primed to burn fat. On this day, we create a massive caloric deficit through strategic fasting as well as metabolically expensive lactic acid training. Packed out glycogen and intracellular triglyceride stores from the prior day’s Cheat Day easily fuel the workout (along with strategic BCAA supplementation)
Shake Day: Strength Training – The shake day is another low calorie day in which all the day’s nutrition comes via nutrition shakes. The “shake only” nature of the day helps to increase adherence dramatically by keeping the diet focused on one thing. Strength training is done on this day to maintain strength levels, promote lean body mass maintenance, and to allow recovery from the higher volume workouts performed previously.
Moderate-carb Day: Dynamic Training – This day is a more “typical” diet day consisting of a 40/30/30 macro breakdown and more carbs/calories than other days. This gives the dieter a ‘break’ from the “extreme” nature of the diet right in the middle of each cycle, while fueling the workout of the day, Dynamic training, chosen to strategically :) promote further fat loss due to it’s metabolic demands.
Protein-only Depletion Day: Lactic Acid Training – The function of this day is to depletion glycogen and intramuscular energy stores to “make room” for the caloric surplus of the cheat day, minimizing any fat storage concern on this day. It’s also another great fat burning day of the cycle coming after the carbohydrate bump the
day before. Lactic acid training is strategically performed because of its depletion and fat loss effects.
To learn more about how you can lose up to 25 pounds of fat in 25-days visit this link: XFLD
Day 1
Cheat day... Eat whatever I want... YAY!!!!!
Am eats - 2 egg + 2 whites omelt, with ham cheese and shrooms...
Snack - Banana
Lunch - Kashi Bar, Tuna, & Cake
Protein Drink
***Chinese Food for dinner.... Yum***
Well Dinner changed to Pizza. One of the students brought in Pizza for everyone.
I will have to eat Chinese Food on Saturday!!!
Yay Cheat Day!!!
Workout
Day one of TT "Clash"
It was great... I felt like I had done some real work and looked the part as well.
Am eats - 2 egg + 2 whites omelt, with ham cheese and shrooms...
Snack - Banana
Lunch - Kashi Bar, Tuna, & Cake
Protein Drink
***Chinese Food for dinner.... Yum***
Well Dinner changed to Pizza. One of the students brought in Pizza for everyone.
I will have to eat Chinese Food on Saturday!!!
Yay Cheat Day!!!
Workout
Day one of TT "Clash"
It was great... I felt like I had done some real work and looked the part as well.
Friday, May 7, 2010
Real quick.... Change is Good
Ok, just so everyone will know... I'm giving up Insanity because it not a good workout, or the program is not good. I am giving up Insanity to start a 12 Week Challenge. The Challenge is to use TT (Turbulence Training) for 12 weeks and see who has the best results at the end. I have been looking into this for some time now (before I started Insanity), and was waiting for the next contest to start. Now that a New one is starting, I'm jumping over to TT. To go along with that, TT is a much better style of training for my body composition and life style. Only three training days a week for 45 mins each session, and I can run on my off days. Plus it is much more lifting, which is good for me... I hope everyone wishes me the best of luck (I will need it) and please ask me how it is going at anytime. I need the encouragement and accountability.
Bring on the Weekend,
Matt G.
Bring on the Weekend,
Matt G.
Wednesday, May 5, 2010
Finishing up Insanity...
I will be finishing up Insanity Training on May 22nd. That is a few weeks early, but I have some other training rutines that I want to try. These new routines will be better suted for me and what I am trying to accomplish...
Thursday, April 29, 2010
Day 26...
I had Kashi for AM eats, tuna for lunch, a snack of 2 string cheeses, baby orange, banana and strawberries. Thats about 980 cals, and that leaves me 1500 for dinner.
Monday, April 26, 2010
Friday, April 23, 2010
Day 18 Workout, Drinks & lunch...
For the work out I did Insanity Cardio Power & Resistance.
I drank my recovery protein drink (120 cals, 22 protein)
And i ate Snow Peas (160 cals) for lunch...
I'm eating light bcuz I'm going to take the kids for pizza tonight and I want to eat a couple of pices myself ( Along with a huge Salad!!!)
I drank my recovery protein drink (120 cals, 22 protein)
And i ate Snow Peas (160 cals) for lunch...
I'm eating light bcuz I'm going to take the kids for pizza tonight and I want to eat a couple of pices myself ( Along with a huge Salad!!!)
Thursday, April 22, 2010
Day 17 dinner and round up...
Chicken Brest 8oz (240 cals)
Steamed veggies (60 cals)
AM eats = 920
Drinks = 0
Lunch = 450
Snacks = 705
Dinner = 300
Water = 100oz
Total = 2375
Bad breakfast and too many snacks, but still under my 2500 alotment....
Steamed veggies (60 cals)
AM eats = 920
Drinks = 0
Lunch = 450
Snacks = 705
Dinner = 300
Water = 100oz
Total = 2375
Bad breakfast and too many snacks, but still under my 2500 alotment....
Wednesday, April 21, 2010
Day 16 Round up....
I went ahead and did the Insanity abs tonight and I will do the pure cardio tomorrow... Lots of work and no time foe the gym today...
AM eats = 450
Drinks = 0
Lunch = 750
Snacks = 490
Dinner = 320
Water = 100oz
Total = 2010
Even with a big lunch I stayed under my allottment...
AM eats = 450
Drinks = 0
Lunch = 750
Snacks = 490
Dinner = 320
Water = 100oz
Total = 2010
Even with a big lunch I stayed under my allottment...
Tuesday, April 20, 2010
Day 15 Round up and Dinner....
Ok I finished the day with:
Running an extra mile (race with John-john)
Redoing Insanity Cardio Circuit (Hope helped with this one)
Ate:
Banana w/ peanutbutter (250 cals)
baby apple (70 cals)
Pine apple (80 cals)
Banana (80 cals)
AM eats = 516
Drinks = 135
Lunch = 240
Snacks = 130
Dinner = 230
Water = 80oz
Total = 1251
I had a deficent day today, because of some things that were going on. All is good now, lets move on to the next and make it better.
Running an extra mile (race with John-john)
Redoing Insanity Cardio Circuit (Hope helped with this one)
Ate:
Banana w/ peanutbutter (250 cals)
baby apple (70 cals)
Pine apple (80 cals)
Banana (80 cals)
AM eats = 516
Drinks = 135
Lunch = 240
Snacks = 130
Dinner = 230
Water = 80oz
Total = 1251
I had a deficent day today, because of some things that were going on. All is good now, lets move on to the next and make it better.
Day 15 Workout and Drinks...
That was not so great...
I ran three miles, did 2/3 of the Insanity Workout and then Ran back a mile.
I will redo the Insanity Workout tonight, because I did that half speed...
Insanity Workout Day 15
Plyo Cardio Circuit: 40 min
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
I ran three miles, did 2/3 of the Insanity Workout and then Ran back a mile.
I will redo the Insanity Workout tonight, because I did that half speed...
Insanity Workout Day 15
Plyo Cardio Circuit: 40 min
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Day 15 AM eats...
2 egg, 2 extra whites Omelette w/ lite Cheese (400 cals, 20 protein)
Salsa (36 cals)
Java (80 cals)
Salsa (36 cals)
Java (80 cals)
Monday, April 19, 2010
Day 14 Round up...
I was happy with my results for the day & the Fit Test. I could of done better, but I will take it one day at a time.
AM eats = 430
Drinks = 120
Lunch = 370
Snacks = 650
Dinner = 650
Water = 80oz
Total = 2220
This is good. Right under my allotment, even with a late night snack...
AM eats = 430
Drinks = 120
Lunch = 370
Snacks = 650
Dinner = 650
Water = 80oz
Total = 2220
This is good. Right under my allotment, even with a late night snack...
Day 14 Drinks & Workout...
Insanity Workout Day 14:
Fit test #2
I did much much better in the first three events and a little better in each of the other ones. I did not have my last results in front of me, so I had no clue what to shoot for.
SK = 108
SJ = 65
PK = 93
PJ = 38
GJ = 11
SJ = 15
PJ = 25
LPO = 43
&
Insanity Cardio Abs
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Fit test #2
I did much much better in the first three events and a little better in each of the other ones. I did not have my last results in front of me, so I had no clue what to shoot for.
SK = 108
SJ = 65
PK = 93
PJ = 38
GJ = 11
SJ = 15
PJ = 25
LPO = 43
&
Insanity Cardio Abs
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Day 14 AM eats....
Eggs & egg whites (250 cals, 2 carbs, 20 protein)
Java (90 cals)
Small apple (77 cals)
Java (90 cals)
Small apple (77 cals)
Sunday, April 18, 2010
Day 13...
I stayed on plan for most of the day (man nights are tough) & did my workout of Pure Cardio with Tay this AM.
Day 12 Round up...
I can't remember what I ate for the rest of my snacks and for dinner...
I know half was on my plan and the other half NSM.. LOL
Oh well
I know half was on my plan and the other half NSM.. LOL
Oh well
Friday, April 16, 2010
Day 12 Workout & Drinks
15-30 min before work out. Pre-Workout drink REPS Pre-Workout Intensifier Cherry Pie (15 cal)
Ab Workout
&
Insanity Workout Day 12
Cardio Power & Resistance: 40 min
Knocked it out I did...
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Ab Workout
&
Insanity Workout Day 12
Cardio Power & Resistance: 40 min
Knocked it out I did...
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Day 12 AM Eats...
2 egg, 2 extra whites Omelette w/ Turykey Bacon & lite Cheese (400 cals, 20 protein)
Salsa (36 cals)
Java (80 cals)
Salsa (36 cals)
Java (80 cals)
Thursday, April 15, 2010
Day 11 Round up...
AM eats = 360
Drinks = 245
Lunch = 280
Snacks = 730
Dinner = 420
Water = 100oz
Total = 2035
Wow, not good at all... I need more than what I am getting!!!
I find on busy days I dont eat all I need to during the day and then my body tries to make up for it in snacks @ night. I need to make sure I have a bar or baby orange in pocket at all times...
Drinks = 245
Lunch = 280
Snacks = 730
Dinner = 420
Water = 100oz
Total = 2035
Wow, not good at all... I need more than what I am getting!!!
I find on busy days I dont eat all I need to during the day and then my body tries to make up for it in snacks @ night. I need to make sure I have a bar or baby orange in pocket at all times...
Day 11 Dinner...
Chicken Brest 8oz (260 cals)
Green Beans Steamed (60 cals)
Free Ranch dressing (100 cals)
Green Beans Steamed (60 cals)
Free Ranch dressing (100 cals)
Day 11 Snacks...
Baby orange (60 cals)
Banana (80 cals)
Raisin Bran (400 cals)
String Cheese (90 cals)
Honey (100 cals)
Banana (80 cals)
Raisin Bran (400 cals)
String Cheese (90 cals)
Honey (100 cals)
Day 11 Workout & Drinks...
15-30 min before work out. Pre-Workout drink REPS Pre-Workout Intensifier Cherry Pie (15 cal)
Chest Shredder Workout
&
Insanity Workout Day 11
Plyo Cardio Circuit: 40 min
I feel great, but did not get all the moves in on the second part.
I crushed the WarmUp, and killed the first set of three. The second set of three NSM. I was torched in my arms & couldn't finish up all the moves...
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Amino Vital (90 cals)
Chest Shredder Workout
&
Insanity Workout Day 11
Plyo Cardio Circuit: 40 min
I feel great, but did not get all the moves in on the second part.
I crushed the WarmUp, and killed the first set of three. The second set of three NSM. I was torched in my arms & couldn't finish up all the moves...
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Amino Vital (90 cals)
Wednesday, April 14, 2010
Day 10 What a Wash
Well Day 10 has not been good...
I have been all over the place with work & not able to workout today.
I will double up tomorrow on Day 11.
Eating was jacked up but I stayed around 2500 cals.
Tomorrow is a new day!!!
I have been all over the place with work & not able to workout today.
I will double up tomorrow on Day 11.
Eating was jacked up but I stayed around 2500 cals.
Tomorrow is a new day!!!
Tuesday, April 13, 2010
Day 9 Round up...
AM eats = 460
Drinks = 155
Lunch = 600
Snacks = 840
Dinner = 750
Water = 100oz
Total = 2805
A little bit over today. I had a bit of a break down at the house with snacks and Dinner. No worries, I will keep on trucking and make adjustments tomorrow...
Drinks = 155
Lunch = 600
Snacks = 840
Dinner = 750
Water = 100oz
Total = 2805
A little bit over today. I had a bit of a break down at the house with snacks and Dinner. No worries, I will keep on trucking and make adjustments tomorrow...
Day 9 Workout and Drinks...
Today I added an Amino Acid Supplement to my Post-workout cocktail. I want to see if it helps any with the recovery process. It is called Amino Vital & comes in a little crystal light pack that you would use in a water bottle. I got mine at the Vitamin Shoppe (link on the right under resources).
15-30 min before work out. Pre-Workout drink REPS Pre-Workout Intensifier Cherry Pie (15 cal)
Insanity Workout Day 9
Pure Cardio: 35 min
Yay the warm up did not hurt me today and I stayed in it the entire time. Ok so the Pure Cardio workout has no rest built into it (unlike the others), so I would rest a little bit at the end of each exercise. For the most part I kept up and did all of the moves. I was much better this time through (comparied to the first time I did it).
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Amino Vital (20 cals)
15-30 min before work out. Pre-Workout drink REPS Pre-Workout Intensifier Cherry Pie (15 cal)
Insanity Workout Day 9
Pure Cardio: 35 min
Yay the warm up did not hurt me today and I stayed in it the entire time. Ok so the Pure Cardio workout has no rest built into it (unlike the others), so I would rest a little bit at the end of each exercise. For the most part I kept up and did all of the moves. I was much better this time through (comparied to the first time I did it).
Right after the workout.
Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Amino Vital (20 cals)
Monday, April 12, 2010
Day 8 round up...
AM eats = 350
Drinks = 135
Lunch = 360
Snacks = 810
Dinner = 800
Water = 100oz
Total = 2455
Even with the extra cals for dinner and snacks I'm still under my 2500 allotment...
Hmmm
Drinks = 135
Lunch = 360
Snacks = 810
Dinner = 800
Water = 100oz
Total = 2455
Even with the extra cals for dinner and snacks I'm still under my 2500 allotment...
Hmmm
Day 8 Workout and Drinks
15-30 min before work out. Pre-Workout drink REPS Pre-Workout Intensifier Cherry Pie (15 cal)
Dumbbell bench press on a balancing ball, sholders and head only on the ball:
warmup 35lbs 3 sets of 10
Press 50lbs 3 sets of 8
Fly's on a balancing ball, sholders and head only on the ball:
Fly 35lbs 3 sets of 10
Insanity Workout
Cardio Power & Resistance: 45 min
This time I was much better through the workout. The warmup still hurts parts of my body, but once I'm through the warmup I did very well.
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Dumbbell bench press on a balancing ball, sholders and head only on the ball:
warmup 35lbs 3 sets of 10
Press 50lbs 3 sets of 8
Fly's on a balancing ball, sholders and head only on the ball:
Fly 35lbs 3 sets of 10
Insanity Workout
Cardio Power & Resistance: 45 min
This time I was much better through the workout. The warmup still hurts parts of my body, but once I'm through the warmup I did very well.
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Insanity Gone Crazy!!!!
I know your about to ask "What in the World am I talking about". I am starting Day 8 of Insanity and the workout by itself is not enough for me. I know I sound like I have gone off the deep end, but I need more. There is not enough lifting or power resistance training in the workout for me to contenue to grow or gain muscle mass. I also need more concentration on abs. I know everything you do in these videos are supose to work the core, but "I need more CowBell"!!! I will be adding in a few sets of Chest moves and dynamic abs exercises to my routene to see if it helps...
Mon, Wed, Fri:
Dumbbell press on balancing ball, hips off ball/bench:
Warmup - 2-3 sets 15-20 reps
Press - 3 sets, 6-8 reps
Flys on balancing ball: 3 sets, 10-12 reps
Heavy Med ball "Throw Up's" on balancing ball
3 sets, 15-20 reps
Tues, & Thurs:
Half of Ab Ripper X from the P90X
..........................................................................................
Mon, Wed, Fri:
Dumbbell press on balancing ball, hips off ball/bench:
Warmup - 2-3 sets 15-20 reps
Press - 3 sets, 6-8 reps
Flys on balancing ball: 3 sets, 10-12 reps
Heavy Med ball "Throw Up's" on balancing ball
3 sets, 15-20 reps
Tues, & Thurs:
Half of Ab Ripper X from the P90X
..........................................................................................
Sunday, April 11, 2010
Day 7 Round up...
Insanity day 8: Day of rest...
Needed the break I'm sure.
I stayed just under my 3000 cals for the off day. Not to bad...
Needed the break I'm sure.
I stayed just under my 3000 cals for the off day. Not to bad...
Saturday, April 10, 2010
Day 6 Round up...
AM eats:
Kashi w/ milk (300 cal)
Banana (60 cal)
Lunch:
Guiltless Salad (700 cal)
Snacks:
(300 cal)
Dinner:
Chicken Fajites (1600 cal)
I did day 6 of Insanity: Plyo/Cardio
Not too bad for the second time through. Ate more than was allotted tonight, but I have to let myself go once a week or so. If not I will go crazy!!!
Total = 2960 cals
Kashi w/ milk (300 cal)
Banana (60 cal)
Lunch:
Guiltless Salad (700 cal)
Snacks:
(300 cal)
Dinner:
Chicken Fajites (1600 cal)
I did day 6 of Insanity: Plyo/Cardio
Not too bad for the second time through. Ate more than was allotted tonight, but I have to let myself go once a week or so. If not I will go crazy!!!
Total = 2960 cals
Friday, April 9, 2010
Day 5 Round up...
AM eats = 480
Drinks = 135
Lunch = 420
Snacks = 300
Dinner = 1200
Water = 100 oz
Total = 2535
Drinks = 135
Lunch = 420
Snacks = 300
Dinner = 1200
Water = 100 oz
Total = 2535
Day 5 Workout & Drinks
15-30 min before work out. Pre-Workout drink REPS Pre-Workout Intensifier Cherry Pie (15 cal)
Insanity Pure Cardio: 40 min
Well it is for sure what is says it is... There are no breaks in this session what so ever, you start the 30 mins of Cardio after the warm up (which is more than a warm up) and you get a break right before you stretch out.
Even the TV studs and Chicks Had to take breaks in the middle of the work out, so that makes me feel a lil better...
We will see How Plyo goes after an eight mile run tomorrow...
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Insanity Pure Cardio: 40 min
Well it is for sure what is says it is... There are no breaks in this session what so ever, you start the 30 mins of Cardio after the warm up (which is more than a warm up) and you get a break right before you stretch out.
Even the TV studs and Chicks Had to take breaks in the middle of the work out, so that makes me feel a lil better...
We will see How Plyo goes after an eight mile run tomorrow...
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Day 5, Bring it on...
I feel great today... That recovery session was just what I needed.
AM Eats:
2 egg omlet w/ salsa (260 cal, 13 protein)
Java (120 cal)
Ok so day 5 and it's time to rock this thing...
AM Eats:
2 egg omlet w/ salsa (260 cal, 13 protein)
Java (120 cal)
Ok so day 5 and it's time to rock this thing...
Do you have back pains???
Win the Bulletproof Back program...
http://bulletproofback.com/insider/win-a-free-copy/
http://bulletproofback.com/insider/win-a-free-copy/
Thursday, April 8, 2010
Day 4 Round up...
Ok lets see how I did...
AM eats = 358
Drinks = 135
Lunch = 180
Snacks = 820
Dinner = 560
Water = 90oz
Total = 2053
Still need to eat a bit more of the good stuff to get my extra calories in... GRRR
AM eats = 358
Drinks = 135
Lunch = 180
Snacks = 820
Dinner = 560
Water = 90oz
Total = 2053
Still need to eat a bit more of the good stuff to get my extra calories in... GRRR
Day 4 Snacks...
Baby orange (60 cal)
Bar (160 cal)
Kashi Bar (140 cal)
Raisn Bran (350 cal, 60 carbs, 7 protein)
Blueberries (110 cal)
Bar (160 cal)
Kashi Bar (140 cal)
Raisn Bran (350 cal, 60 carbs, 7 protein)
Blueberries (110 cal)
Day 4 Workout & Drinks
15-30 min before work out. Pre-Workout drink REPS Pre-Workout Intensifier Cherry Pie (15 cal)
Insanity Cardio Recovery: 80 min (actually only 34 min or so)
This has got to be the easy part of the whole workout, but well needed...
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Insanity Cardio Recovery: 80 min (actually only 34 min or so)
This has got to be the easy part of the whole workout, but well needed...
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Wednesday, April 7, 2010
Day 3 Round up....
Calorie intake for the day:
AM = 430 cal
Drinks = 135 cal
Lunch = 440 cal
Snacks = 270 cal
Dinner = 920 cal
Water = 90 oz
Daily total of 2215
AM = 430 cal
Drinks = 135 cal
Lunch = 440 cal
Snacks = 270 cal
Dinner = 920 cal
Water = 90 oz
Daily total of 2215
Day 3 Workout & Drinks
15-30 min before work out. Pre-Workout drink REPS Pre-Workout Intensifier Cherry Pie (15 cal)
Insanity Cardio Power and Resistance: 40 min
Another good workout. I was hurting in my legs from yesterday as soon as I started the warmup... LOL I pushed through the pain and felt much better for it in the end.
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Insanity Cardio Power and Resistance: 40 min
Another good workout. I was hurting in my legs from yesterday as soon as I started the warmup... LOL I pushed through the pain and felt much better for it in the end.
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Can Hard Exercise Hurt Your Immune System?
Check out this artical on hard and intense workouts:
http://diyworkouts.com/p90x-news/exercise-hurt-immune-system/
http://diyworkouts.com/p90x-news/exercise-hurt-immune-system/
Day 3 AM eats...
Ok, I think I have come up with a plan for my caloric intake...
~I will eat 500 cal with each main meal
~Consume 150 - 250 calories in Drinks
~I will eat 400 - 600 calories in snacks a day
All of witch must be high in Protein or at least a 50/50 split at the end of the day!!!
Even if I max out on all of these I will be sitting at 2350 daily calories. For me to maintain my current weight I needed to consume 3500 calories while doing these workouts. I am still over 1000 calories under, so I need to keep an eye on that.
What happens to me when I go crazy deficient on calories, is I binge or pig out. I need to make sure I am getting enough through out the day, as to not let that happen.
Starting the day off with 2 count them 1, 2 Kashi bars (280 cal) and a large cup of Java (150 cal)
~I will eat 500 cal with each main meal
~Consume 150 - 250 calories in Drinks
~I will eat 400 - 600 calories in snacks a day
All of witch must be high in Protein or at least a 50/50 split at the end of the day!!!
Even if I max out on all of these I will be sitting at 2350 daily calories. For me to maintain my current weight I needed to consume 3500 calories while doing these workouts. I am still over 1000 calories under, so I need to keep an eye on that.
What happens to me when I go crazy deficient on calories, is I binge or pig out. I need to make sure I am getting enough through out the day, as to not let that happen.
Starting the day off with 2 count them 1, 2 Kashi bars (280 cal) and a large cup of Java (150 cal)
Tuesday, April 6, 2010
Day 2 Round up...
Calorie intake for the day:
AM = 290 cal
Drinks = 135 cal
Lunch = 180 cal
Snacks = 346 cal
Dinner = 520 cal
Water = 90 oz
Daily total of 1471
Which is not enough at all.... My body needs 2500-3000 calories a day while doing these workouts.
I will get in more snacks through out the day to help with this from now on. My body probably thinks it's starving... No worries there is plenty of fat stored away for one day, but I need to make sure I fuel myself right so that I am not depleting muscle tissue. I will rethink all of this tomorrow AM.
AM = 290 cal
Drinks = 135 cal
Lunch = 180 cal
Snacks = 346 cal
Dinner = 520 cal
Water = 90 oz
Daily total of 1471
Which is not enough at all.... My body needs 2500-3000 calories a day while doing these workouts.
I will get in more snacks through out the day to help with this from now on. My body probably thinks it's starving... No worries there is plenty of fat stored away for one day, but I need to make sure I fuel myself right so that I am not depleting muscle tissue. I will rethink all of this tomorrow AM.
Day 2 Dinner
Steamed Green Beans (120 cal)
Baked Crab and Fish Cakes 2 (400 cal)
LOL... Ran a mile with John-John for fun after dinner.
That lil guy ran a 10 min mile... WOW
Not bad for his first time out.
Baked Crab and Fish Cakes 2 (400 cal)
LOL... Ran a mile with John-John for fun after dinner.
That lil guy ran a 10 min mile... WOW
Not bad for his first time out.
High Protein Diet Myths...
Check out the article on High Protein Diet Myths:
http://www.bodybuilding.com/fun/3-protein-controversies.htm
http://www.bodybuilding.com/fun/3-protein-controversies.htm
Mid-Day eats & a word on Protein Drinks...
I'm not really going by the Insanity eating plan, but I am eating well and staying under my allotted caloric intake...
After my protein drink I ate 6oz of Premium Chunk Light Tuna (180 cal in a water pack). it is best to eat fresh everything and nothing out of a can, because of the preservatives that are used in packaging. But, I am cheap and don't have the time to grill Tuna, so it is what it is.
With all foods if you can eat it fresh, do so!!! It is what is best for you, Mama says...
One word on Protein drinks:
You need protein to help in the muscle building process. The more muscle we have the more energy or food we need to support those muscles. Muscle also weighs more that fat and helps us burn more fat.
With all of that said, protein drinks and bars are easy ways to add some extra protein to our diets.
Be careful when choosing a protein drink or bar. Most are high in calories as well as sugar. When looking for a protein supplement I use the following criteria:
~Lowest Carbs
~Less than 150 calories
~At least 20grams of Protein
~Cost
~Taste
Here are the two that I drink:
http://www.bodybuilding.com/store/4ever/fruit.html
http://www.bodybuilding.com/store/dym/elite.html
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Quick Tip!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Many people can't get over the taste of protein supplements. If you are one of those people give this a try. Mix your protein powder in with water and add one packet of calorie free Chrystal light. It will take some of the edge off and taste much more bearable!!!
After my protein drink I ate 6oz of Premium Chunk Light Tuna (180 cal in a water pack). it is best to eat fresh everything and nothing out of a can, because of the preservatives that are used in packaging. But, I am cheap and don't have the time to grill Tuna, so it is what it is.
With all foods if you can eat it fresh, do so!!! It is what is best for you, Mama says...
One word on Protein drinks:
You need protein to help in the muscle building process. The more muscle we have the more energy or food we need to support those muscles. Muscle also weighs more that fat and helps us burn more fat.
With all of that said, protein drinks and bars are easy ways to add some extra protein to our diets.
Be careful when choosing a protein drink or bar. Most are high in calories as well as sugar. When looking for a protein supplement I use the following criteria:
~Lowest Carbs
~Less than 150 calories
~At least 20grams of Protein
~Cost
~Taste
Here are the two that I drink:
http://www.bodybuilding.com/store/4ever/fruit.html
http://www.bodybuilding.com/store/dym/elite.html
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Quick Tip!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Many people can't get over the taste of protein supplements. If you are one of those people give this a try. Mix your protein powder in with water and add one packet of calorie free Chrystal light. It will take some of the edge off and taste much more bearable!!!
Day 2 Workout & Workout Drinks
15-30 min before work out. Pre-Workout drink REPS Pre-Workout Intensifier Cherry Pie (15 cal)
Insanity plyometric Cardio Circuit: 45 min
Wow, Good start to the program. The moves are not too hard that you can't do them, but trying to finish all of the reps is!!!
I would finish the first set all the way through, but when it came to the second two sets I would have to rest the last 10 seconds of the exercise.
We will see how I feel tomorrow in the AM.
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
Insanity plyometric Cardio Circuit: 45 min
Wow, Good start to the program. The moves are not too hard that you can't do them, but trying to finish all of the reps is!!!
I would finish the first set all the way through, but when it came to the second two sets I would have to rest the last 10 seconds of the exercise.
We will see how I feel tomorrow in the AM.
Right after the workout. Post-Workout drink Fruit Blast Protein ( 120 cal, 3 carbs, 22 Protein)
AM eating Insanity Day 2
Kashi Go Lean (Cal 250, Carbs 54, Protein 13)
Frozen BlueBerries (Cal 40, Carbs 9, Protein 0.5)
= 290 Calories for first meal
Frozen BlueBerries (Cal 40, Carbs 9, Protein 0.5)
= 290 Calories for first meal
Let the Insanity Begin!!!
Started the Insanity with the Fit test & then did some Ab ripper X.
Fit Test Results:
SK = 75
SJ = 42
PK = 70
PJ = 35
GJ = 8
SJ = 14
PJ = 23
LPO = 42
We will see how they look @ week 3...
Fit Test Results:
SK = 75
SJ = 42
PK = 70
PJ = 35
GJ = 8
SJ = 14
PJ = 23
LPO = 42
We will see how they look @ week 3...
Sunday, April 4, 2010
Saturday, March 6, 2010
Day three Workout, Snacks, & Dinner
Day three got jacked up with a car wreck. So needless to say I got a lil off track.
Snack - Small orange & red grapes
No Lunch
Dinner - Pizza with Chicken, Pepperoni & It Sausage (This is not on the plan, but I stress eat)
Ok, everyone was for the most part fine in the Car Wreck so tomorrow I need to get back on track...
Friday, March 5, 2010
Thursday, March 4, 2010
Day Two Snacks & Dinner
Small Orange
Steamed edamame
4 oz Chicken Breast
Banana with lil bit of peanut butter (all natural kind)
Steamed edamame
4 oz Chicken Breast
Banana with lil bit of peanut butter (all natural kind)
Finding it hard to get to the gym???
Is it hard for you to find time to get into the gym to burn those calories? Don't fret you can still loose the inches...
Find things you can do around the house to burn calories. Workout videos are a great way to augment your workout routine when you can't get to the gym.
If you have the extra cash and want the most out of your workouts take a look at P-90X workout. I know many people that are using and have used this program. You will definitely burn all the calories using these videos.
If your on a low budget like myself, try your local library. They are stocked full of workout videos these days and there free. Well your paying taxes on the library, so use it...
Find things you can do around the house to burn calories. Workout videos are a great way to augment your workout routine when you can't get to the gym.
If you have the extra cash and want the most out of your workouts take a look at P-90X workout. I know many people that are using and have used this program. You will definitely burn all the calories using these videos.
If your on a low budget like myself, try your local library. They are stocked full of workout videos these days and there free. Well your paying taxes on the library, so use it...
Eating times...
Try to eat your breakfast as early as possible. That gets your body started as well as your metabolism.
Try not to eat anything before you go to sleep. Give yourself at least two hours between your meal and sleep.
Try not to eat anything before you go to sleep. Give yourself at least two hours between your meal and sleep.
Day one Snacks and Dinner
Small bunch of Red Grapes
Steamed snow peas with 6oz of chicken...Crystal Light to drink...
150 cal 9 grams of protein granola bar
Steamed snow peas with 6oz of chicken...Crystal Light to drink...
150 cal 9 grams of protein granola bar
Wednesday, March 3, 2010
Getting Started
Before you start make sure you weigh yourself and take a photo.
You should weigh yourself everyday around the same time and use the same scale.
If you like you can also have some one take your measurements.
Prepare your food the night before that way you have no excuses when your all tired in the AM, and you're running late for work...
You should weigh yourself everyday around the same time and use the same scale.
If you like you can also have some one take your measurements.
Prepare your food the night before that way you have no excuses when your all tired in the AM, and you're running late for work...
Day one Workout
Spin Class
Chest
Chest
- 3 sets of bench press
- 3 sets of lay down Fly's
- 3 set of incline bench press
I also did a little bit of ab's (try to get some in everyday)
Supplements That I am Taking
Daily
- Multi Vitamin
- Glucosamine Chondroitin
Before Every meal
- Omega-3
- Fat Burner (whatever is cheapest at the time, most are all the same)
Post Workout
- Protien Drink (20+ grams of Protien & Less than 10 grams of carbs)
Workout Plan
The Plan is simple.
You getting to the gym everyday, that's the hard part...
30-60 min of Cardio daily (Need to Burn 400 cal)
Odd days add Ab's & Back (Low weight, High reps, more than 10)
Even days add Chest & Lat's (Low weight, High reps, more than 10)
Things for Cardio
You getting to the gym everyday, that's the hard part...
30-60 min of Cardio daily (Need to Burn 400 cal)
Odd days add Ab's & Back (Low weight, High reps, more than 10)
Even days add Chest & Lat's (Low weight, High reps, more than 10)
Things for Cardio
- Running outside (with my Fav people)
- Elliptical trainer
- Running inside on Treadmill
- Spin Class
- Kick Boxing
- Yoga
- Whatever you like to get your 400 cals burned
Things for Ab's & Back (Pick three exercises & do 3 sets)
- Crunches
- Sit ups
- Back extensions
- Roman Chair
- Dead Leg lifts
- Ab machine
Things for Chest & Lats (Pick three exercises & do 3 sets)
- Lat pull
- Front Row
- Chin Ups
- Bench Press
- Fly's
- Incline
- Decline
Day one Breakfast...
Had southwest egg beaters & 12oz of coffee for breakfast...
Developed a sample meal plan and will be posting my workout schedule soon...
Developed a sample meal plan and will be posting my workout schedule soon...
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