Wednesday, November 26, 2008

Upper body ST with cardio.

"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done." - Vince Lombardi

Daily goals -
Complete scheduled workout - done
Drink 20 oz of water before breakfast - done
Stay within my daily caloric range - done
Knee exercises/stretches - done
Drink at least 128 oz of water - done
Take all supplements and vitamins - done
Drink 4 - 5 bags of green/white tea a day - done

Workout 1 - Upper body ST with treadmill walk/run.

BB bicep curls with 56 lb BB -
Set 1 - 10 reps
Set 2 - 8 reps

Standard 21's with 19.8 lb DBs -
Set 1 - 21 reps
Set 2 - 21 reps

Two arm hammer curls with 19.8 lb DBs -
Set 1 - 12 reps
Ser 2 - 12 reps

Alternating cross body curls with 28.2 lb DBs -
Set 1 - 8 reps for each arm
Set 2 - 8 reps for each arm

Seated Arnold press with 19.8 lb DBs -
Set 1 - 10 reps
Set 2 - 10 reps

Seated alternating shoulder press with 19.8 lb DBs -
Set 1 - 10 reps for each arm
Set 2 - 10 reps for each arm

Front/lateral raise combo with 11 lb DBs -
Set 1 - 16 reps
Set 2 - 16 reps

Bent over lateral raise with 11lb DBs -
Set 1 - 8 reps
Set 2 - 8 reps

Standing reverse flys with 30 lb resistance bands -
Set 1 - 12 reps
Set 2 - 12 reps

One arm bent over lateral raise with 40 lb resistance band -
Set 1 - 12 reps for each arm
Set 2 - 12 reps for each arm

Incline reverse DB flys with 6.6 lb DBs -
Set 1 - 12 reps
Set 2 - 12 reps

Straight arm pulldowns with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Close grip pulldowns with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Wide grip pulldowns with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Under hand close grip pulldowns with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Seated rows with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Horizontal body chops with resistance band -
Set 1 - 15 reps on each side
Set 2 - 15 reps on each side

Wood choppers with one 28.2 lb DB -
Set 1 - 12 reps
Set 2 - 12 reps

BB bent over rows with 78 lb BB -
Set 1 - 10 reps
Set 2 - 10 reps

BB bent over rows with 56 lb BB -
Set 1 - 15 reps
Set 2 - 15 reps

Seated single arm rows with 40 lb resistance band -
Set 1 - 15 reps for each arm
Set 2 - 15 reps for each arm

Bench Dips -
Set 1 - 25 reps
Set 2 - 25 reps

Two arm laying tricep extension with a pair of 19.8 lb DBs -
Set 1 - 8 reps
Set 2 - 8 reps

One arm overhead tricep extensions with one 19.8 lb DB -
Set 1 - 10 reps for each arm
Set 2 - 10 reps for each arm

Two arm overhead extension with 40 lb resistance band -
Set 1 - 15 reps
Set 2 - 15 reps

Incline DB press with 28.2 lb DBs -
Set 1 - 12 reps
Set 2 - 8 reps

DB flys with 19.8 lb DBs -
Set 1 - 12 reps
Set 2 - 12 reps

Decline push-ups -
Set 1 - 12 reps
Set 2 - 12 reps

BB bench press with 78 lb BB -
Set 1 - 10 reps
Set 2 - 8 reps

BB bench press with 56 lb BB -
Set 1 - 15 reps
Set 2 - 12 reps

Post workout treadmill walk and run high speed 5.8 mph - 32 mins

Total time - 105 mins
Calories burned -1,086
AHR -150/78% MHR - 184/96%


Workout 2 - Yoga stretches with 15 mins on a elliptical.

Total time - 20 mins
Calories burned - 205
AHR -150/78% MHR - 170/89%

Totals for the day -
Time - 125 mins
Calories burned - 1,291

Daily Intake -
Calories consumed - 2,044
Fat - 12%
Carbs - 43%
Protein - 45%

Meal 1 - 1/2 cup of oats, 1/2 apple cooked with 1/4 cup of yogurt, 2 tbsp of ground flaxseeds, 1 scoop of protein powder and 4 egg whites. 40 oz of water with 5 green tea bags.

Meal 2 - 1.5 cups of milk, 1.5 scoop of protein powder and 1/2 cup frozen strawberries. 20 oz of water

Meal 3 - 5 oz of grilled chicken breast grilled with bell peppers and onions over raw bok choy with fat free sour cream and picante sauce. 20 oz of water.

Meal 4 - 1/2 cup of muesli, 1/2 cup of yogurt, 1/2 apple, 1/2 scoop of protein powder.

Meal 4 - 7 oz of tilapia. 20 oz of water.

Meal 5 - 1/2 cup of muesli, 1/2 cup of yogurt, 1/2 apple, 1/2 scoop of protein powder. 40 oz of water. 2 cups of red ginger tea with lemon.

6 comments:

Julie said...

Great quote, Jen! Nothing but good old hard work and commitment, huh?! It's not rocket science - but it sure can be hard. It is what it is but if you do it, you'll reach your goals! Love it.

Dee said...

Hey Jen, you have a great Thanksgiving. I guess you will celebrate it alone since you are in another country. You blog is inspiring lots of people. One of my friends was sending the link to some of her friends. I am telling you... you may need to write a book.

Dee said...

I meant alone as in you and your husband and not your neighbors there.

Kelly Olexa said...

Hey Hey Rockstar!! You are awesome!
Happy Thanksgiving wayyyy over there!!

XOXO

K

Stef said...

Happy Thanksgiving!

=)

Jen's Journey said...

Thanks guys for all your support!!

Happy Thanksgiving!!!!