Whatever it Takes

[Trackbunny]

Flat DB Bench Press
20 x 10
25 x 8
30 x 6
35 x 5

Incline Flies ss/w Incline Bench ( 20 sec rest btw sets)
17.5/17.5 x 10/10
20/20 x 10/10
25/25 x 8/4
30/30 x 6/2

Hammer Wide Bench Press-plate weight for each side
45 x 10
55 x 10
80 x 8

Calf Raises on Leg Press
270 x 15
360 x 15
360 x 15
410 x 15

Seated Calf Raises
45 x 15
90 x 15
90 x 10

Meals
Protein Carbs Fats
Meal 1
1.25 scoops whey 27 5 2.5
2/3 cup of oats 4 24 2.5
1/2 tablespoon flax 0 1.5 7
Total 31 30.5 12

Meal 2
1/2 can of tuna 16 0 6
1 whole egg 6 0 4.5
2 egg whites 6 0 0
1 cup blueberries 1 20.5 0
2 fish caps 0 0 2
Total 29 20.5 12.5

Meal 3
1 med. Sweet potato 2 30 0.5
2/3 chicken breast 28 0 3
3/4 tablespoon butter 0 0 8.25
Total 30 30 11.75

Meal 4
1/2 cup green beans 1 4 0
1/2 cup brown rice 2 21 0
1/2 can of tuna 16 0 6
1 whole egg 6 0 4.5
2 egg whites 6 0 0
2 fish caps 0 0 2
Total 31 25 12.5

Meal 5
1/2 chicken breast 21 0 2
1/2 cup black beans 8 20 0
3/4 tablespoon butter 0 0 8.25
1 fish cap 0 0 1
Total 29 20 11.25

Meal 6
1/2 cup cottage cheese 12 6 3
3/4 scoop whey 16.5 3 1
1/2 tablespoon flax 0 1.5 7
1 fish cap 0 0 1
Total 28.5 10.5 12

Grand total 178.5 136.5 72

[Satch]

And she's back!!!


WoooHooo!

[sta63bmx]

WB GF.

[IronKnuckle]

Judging by the posts above. I would be stupid not to welcome you back.

[Trackbunny]

Aww Thanks guys :[img]/forum/images/graemlins/blush.gif[/img]:
Ya'll are great!

[MC-JayCore]

How's life?

[Trackbunny]

Hey Jaycore! *smiles*

Life is good..except I'm sick
thus my workout:
Squats
45 x 10
65 x 10
95 x 8
95 x 8


SLDL
65 x 8
85 x 8
95 x 8
95 x 6

Hip Abbductors
70 x 10
80 x 10
90 x 10
110/80/60/40 x 10/10/10/10

Hip Abductors
70 x 10
80 x 10
90 x 10
110/80/60/40 x 10/10/10/10


M6-My chicken and black beans did not want to digest well that night. Workout was cut short and GM made me rest.

I was so weak and dizzy I dropped a 45 lb plate on my foot..yes I'm fine..but my ego is bruised.

[Trackbunny]

BACKS/REAR DELTS/ABS

WG PULLDOWNS
90 X 10
105 X 8
120 X 5
135/90 X 2/9

BB ROWS
45 X 10
75 X 9
95 X 5
105/45 X 4/7

SEATED CABLE ROWS
90 X 10
120 X 8
150/120/90/60 X 1/2/4/10

REVERSE CG PULLDOWNS
(3 sec. peak and slow negative)
90 X 7
90 X 7
90 X 6

DB PULLOVERS ss/w VENOM ROWS
35 X 8/12
35 X 7/12
35 X 5/20

ONE ARM DB ROWS
25 X 10
30 X 6

BENT LATERALS
12.5 X 10
15 X 8
15 X 8
15 X 6

DECLINE SIT UPS
BW X 8
BW X 8
BW X 8
BW X 8

KNEE UPS
BW X 10
BW X 8
BW X 8

The entire workout goldmill and myself did the "I go, you go method".

Overall great workout, great pace. I'm thirsty and reallyreally wanna shower

[Vlad]

Seriously girl, I'm dissapointed*. You return and don't even say a "hi" to me.
Bleh..

[nozzle]

Glad to see a new journal! [img]/forum/images/graemlins/smile.gif[/img]