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
Tuesday, June 29, 2010
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...
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