aluck Posted June 13, 2009 Author Share Posted June 13, 2009 (edited) Saturday 20 minute wake up walk between 2 % and 4 % incline. Plain soy protein - 48 g protein, 220 cal., 0 carbsSteamed Brocolli - 1 cupa few handfuls of fries - so delicously bad! 1 fruit smoothiehummus, carrot, brocolii,, sprot, wraptortilla bowl of salad - lettuce, tomato, avacado, salsa, corn and black beans ham's heavy - will try to post some pics... 45 min incline walk asparagus, nut, and oil saladolives2 tomatos with lemon pepper1 bagel with a banana lol Edited June 14, 2009 by aluck Link to comment Share on other sites More sharing options...
vivalasvegans Posted June 13, 2009 Share Posted June 13, 2009 2.5 rye rolls (yeah yeah I know) hope you don't overtrain those Link to comment Share on other sites More sharing options...
MaryStella Posted June 13, 2009 Share Posted June 13, 2009 hee hee - that made me laugh. Link to comment Share on other sites More sharing options...
aluck Posted June 14, 2009 Author Share Posted June 14, 2009 (edited) Sunday 1 banana 3 servings spinach, 1 bell pepper, 4 tomatoes1 banana2 scoop spiru-tein - cherries jubilee , 200 cal, 28 g proteinLight legs movement since I failed on Squats yesterday.... needed to move knee get blood going etc...About 1 hour and 45 of cardio - treadmill 30 incline walk then core workout with 8lb weight ball, then 30 min recumbant bike, 30some on elliptical on fat burner intense, the 1 mile, walk 3/4 then sprints the last .25... 1 amy black bean burrito - 280 cal. 2 bell peppers with bbq1/2 huge bag of baby carrots Edited June 15, 2009 by aluck Link to comment Share on other sites More sharing options...
aluck Posted June 15, 2009 Author Share Posted June 15, 2009 (edited) Monday other 1/2 of baby carrots bag2 bananas 1 scoop cherry protein - 110 cal, 14 g. protein 1 hour long circuit class - mostly weights upper body with abs - 1 min, 15 sec switch for 45 minutes then stretching... 2 doublescoop plain soy -440 cal, 104 g protein1 package of organic yellow cornmeal, with japelones, and salsa1 banana2 tomatoes with lemon pepper1 head romaine lettuceHot Peanuts - 1020 cal, 42 g proteinNaked Superfood drink - 280 cal, 4 g protein Back Heavy some bi's65 minutes recumbant bike about 10 miles Head of Romain Lettuce with MustardA Leg Press day a few weeks ago... ug.My legs in a skirt - WTF lol on SundayTotally not making fun of soriety style lifters... lol okay maybe a little bit. Edited June 16, 2009 by aluck Link to comment Share on other sites More sharing options...
Octopussoir Posted June 16, 2009 Share Posted June 16, 2009 how the hell do you just eat cornmeal? Link to comment Share on other sites More sharing options...
aluck Posted June 16, 2009 Author Share Posted June 16, 2009 (edited) Open mouth insert... Umm Took it microwaved it (remember no cooking ability for another few weeks).. Covered in salsa and ate... Its whatever. Tuesday 3 bananas, 1 bell pepper with a tiny bit of bbq1 scoop soy protein - 110 cal, 26 g proteinbowl of oatmeal with hot sauce Chest and Tri's heavy with Q... 75 minutes stairmaster 1 bell pepper plain 1 head romaine lettuce with mustard Edited June 17, 2009 by aluck Link to comment Share on other sites More sharing options...
Tasha Posted June 16, 2009 Share Posted June 16, 2009 Why no cooking ability ? Stove blew up ? Link to comment Share on other sites More sharing options...
aluck Posted June 17, 2009 Author Share Posted June 17, 2009 (edited) Wednesday 1 seedless cucumberOne bunch of brocolli 1 hour of spinning class - Lori's - medium slacker style. 1 doublescoop of soy protein - 220 cal, 52 g protein.. over several hoursPistachos- 850 cal., 30 g protein6/16/09 but so late at night technically today Edited June 17, 2009 by aluck Link to comment Share on other sites More sharing options...
aluck Posted June 17, 2009 Author Share Posted June 17, 2009 6/16/09 Link to comment Share on other sites More sharing options...
aluck Posted June 21, 2009 Author Share Posted June 21, 2009 Sunday 4 tablespoons brown rice protien 30 g protein and 0 cal arizona tea package 1 scoop vanilla soy protein 26 g protein and a bowl of oatmeal Link to comment Share on other sites More sharing options...
Tasha Posted June 22, 2009 Share Posted June 22, 2009 Go Rock it Girl Link to comment Share on other sites More sharing options...
aluck Posted June 23, 2009 Author Share Posted June 23, 2009 Haha almost fell on my bum, and caught the bar... Sweet ninja skills minus the cut.. Link to comment Share on other sites More sharing options...
threeloaves Posted June 24, 2009 Share Posted June 24, 2009 why r u eating bread? cut the bread...or dont listen to me. your choiceEven sprouted breads? Link to comment Share on other sites More sharing options...
Tasha Posted June 24, 2009 Share Posted June 24, 2009 Nice Job on the 40 incline Link to comment Share on other sites More sharing options...
aluck Posted June 25, 2009 Author Share Posted June 25, 2009 That was the burnout, lol not to brag. I love some weights. Link to comment Share on other sites More sharing options...
Tasha Posted June 26, 2009 Share Posted June 26, 2009 haha you think ? I can't wait to see what you look like in Georgia You'll kick A$$ ! Link to comment Share on other sites More sharing options...
aluck Posted June 26, 2009 Author Share Posted June 26, 2009 I doubt that, Im just a fat kid who likes to lift.. Okay so I know Ive been slack - Ill put yesterday in.... Thursday - 6/251 scoop vanilla soy protein - 24 g Shoulder workout and some fitness training1 bowl of oatmeal withvanilla soy protein - 30 g (oatmeal has some right? )1 scoop hemp protein Core work and fitness training (ie pullups, incline 1 arm pushups, plank leg lifts, and some tumbling )1 double scoop plain protein head of chard1 hour jui jitsu classlight shoulders, 20 minute runpeanuts with bbq sauce (dont judge me ) Link to comment Share on other sites More sharing options...
aluck Posted June 26, 2009 Author Share Posted June 26, 2009 (edited) Fri So far... an apple light warmup lettuce, almond, and mandarian salad with a sweet soy dressing and asain noodle crisp topping.. 24 oz soymilk 1 scoop chocolate soy protein1 scoop vanilla sun warrior Bi's and Tri's workoutSome Fitness Routine work 1 doublescoop plain soy, 220 cal, 52 g protein1 scoop hemp protein and green mix, 126 cal, 20 g proteinThanks Giacomo !!!!!!!!!! Edited June 27, 2009 by aluck Link to comment Share on other sites More sharing options...
aluck Posted June 27, 2009 Author Share Posted June 27, 2009 (edited) Saturday taught a 45 minute spinning class1 scoop Sun Warrior plain 70 cal, 16 g protein1 cup black coffee 1 serving hemp protein and green mix, 126 cal, 20 g protein Lettuce with sweet peas and balsmic vinegar - 140 cal, 10 g protein1 cup soymilk with spirtein cherries jubilee -200 cal, 21 g protein1 serving almonds - 160 cal, 6 g protein1 cup blueberries - 70 cal1 cup black tes "morning thunder" Quads Pretty heavyNailed my routine 4 x in a row... Hawthorne Heights Ohio is for Lovers. 2 scoops vanilla sun warrior, 140 cal, 32 g protein1 scoop hemp protein, 126 cal, 20 g proteindouble scoop soy protein, 220 cal, 48 g protein 1252 cal, 140 g protein Edited June 28, 2009 by aluck Link to comment Share on other sites More sharing options...
MaryStella Posted June 28, 2009 Share Posted June 28, 2009 pics looking good. Link to comment Share on other sites More sharing options...
aluck Posted June 28, 2009 Author Share Posted June 28, 2009 Pic look shitty. But thanks. Love ya. Sunday Flaxseed - 80 cal, 5 g fat, 4 carbsBrown Rice Protein - 220 cal, 24 carbs, 30 g proteinGreen Chai Tea Sweet Peas and Romaine Lettue with Balsmic Vinegar - 150 cal, 24 carbs, 10 g protein Blueberries - 110 cal, 1 g fat, 25 carbsSpirtein Cherries Jubilee - 200 cal, 28 g proteinSoymilk - 100 cal, 4 g fat, 8 g carbs, 7 g proteinPomegranete Juice - 75 cal, 18 carbs Sci Fit Chocolate Soy Protein - 214 cal, 1 g protein, 6 carbs, 46 g proteinVanilla Sun Warrior - 70 cal, 1 g fat, 3 g carbs, 16 g proteinSci Fit Chocolate Soy Protein 107 cal, 1 g fat, 3 g carbs, 23 g protein Daily Totals - 1326 cals, 13 g fat, 115 carbs, 160 g of protein Will be working Abs, Core, Dance Rountine and Cardio. Link to comment Share on other sites More sharing options...
aluck Posted June 30, 2009 Author Share Posted June 30, 2009 Sample Training log for a Client.. DOnt wanna lose it nlol so blogging. Day 1 Back and Biceps 1. Standing Bent Rows 4 x 10 -12 90 sec Rest2. Straight Arm Lat Pulldown’s 4 x 15-20 1 min. Rest3. Seated Cable Row 4 x 15 -20 Superset with Cable Curl 3 x 15 -20 4. Drop Set Curls with Bar 50/40/30 (3 x 10)x 3 1 min Rest Alternate1. One Arm Dumbbell Row 4 x 10-12 90 sec Rest2. Wide Grip Lat Pulldown 4 x 10-12 90 sec Rest3. Barbell Row 4 x 6-8 2 min Rest4. Preacher Curl 3 x 10-12 Superset with Incline Dumbbell Curl 3 x 10 -12 Day 2Chest and Triceps 1. Bench Press 4 x 6-8 2 min Rest2. Incline Dumbbell Press 4x 6-8 2 min Rest3. Cable Crossover 4 x 15-20Superset with Press down Triceps 3 x 10 -12 4. Overhead Extension 3 x 10 -12 90 sec Rest Alternate1. Incline Bench Press 4 x 10 -12 90 sec Rest2. Decline Dumbbell Pr ess 4 x 10 -12 90 sec Rest3. Dumbbell Fly’s 4 x 10 -12 1 min Rest4. Triceps Close grip Bench 3 x 6-8 2 min Rest5. Lying Triceps Extension 3 x 6 -8 2 min Rest Day 3Legs 1. Romanian Dead lift 4 x 6-8 Superset with 20 squat jumps2. Regular Squat 4 x 6-8 Superset with 20 squat jumps3. Box jumps 5 x 15 45 sec. Rest4. Standing Calf Raise 3 x 6-8 2 min Rest Alternate1. Front Squats 4 x 6-8 Superset with 20 box jumps2. Leg Press 4 x 10 -12 Superset Walking lunges 3. Seated Calf Raise 3 x 10-12 90 sec Rest 4. Static Squat holds w/ 25 lb dumbbell 3 x 60 sec 60 sec Rest Day 4Shoulders, Traps, and Abdomen 1. Lateral Shoulder Raise 4 x 10 -12 90 sec Rest2. Dumbbell Shrug 4 x 10-12 90 sec. Rest3. AB Rope Crunch 3 x 6-8 Superset withHanging Leg Raises 3 x 10 -15 4. Barbell Overhead Military Press 4 x 6-8 2 min Rest Alternate1. Upright Row 4 x 6-8 2 min Rest2. Barbell Shrug 4 x 6-8 2 min Rest3. Reverse Crunch 3 x 15-20 Superset withOblique Crunch 3 x 15-20 4. Cable Lateral Raise 4 x 15 – 20 1 min Rest Link to comment Share on other sites More sharing options...
Octopussoir Posted June 30, 2009 Share Posted June 30, 2009 when ya gonna start the 2-a-days? Link to comment Share on other sites More sharing options...
aluck Posted June 30, 2009 Author Share Posted June 30, 2009 (edited) You tell me Coach? Tuesday 30 min walk20 minute instructional PilatesChest and Tri's - 50 min - heavy and hard..1.5 hours jui jitsu - 30 min actual nonstop rolling... Quads and Calves - 2 hours Hard ( this is the 280 squat day w/ 3 x8 plus the rest the pyramid whoot whoot) 9 scoops sun warrior2 head Romain lettuce with mustard then with bbq sauce... bad i know! and japelones4 apricots Edited July 2, 2009 by aluck Link to comment Share on other sites More sharing options...
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