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Gym Owner, Show Promoter, Fight Manager & Fighter, NPC Aug7


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Saturday

 

20 minute wake up walk between 2 % and 4 % incline.

 

Plain soy protein - 48 g protein, 220 cal., 0 carbs

Steamed Brocolli - 1 cup

a few handfuls of fries - so delicously bad!

1 fruit smoothie

hummus, carrot, brocolii,, sprot, wrap

tortilla 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 salad

olives

2 tomatos with lemon pepper

1 bagel with a banana lol

Edited by aluck
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Sunday

 

1 banana

3 servings spinach, 1 bell pepper, 4 tomatoes

1 banana

2 scoop spiru-tein - cherries jubilee , 200 cal, 28 g protein

Light 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 bbq

1/2 huge bag of baby carrots

Edited by aluck
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Monday

 

other 1/2 of baby carrots bag

2 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 protein

1 package of organic yellow cornmeal, with japelones, and salsa

1 banana

2 tomatoes with lemon pepper

1 head romaine lettuce

Hot Peanuts - 1020 cal, 42 g protein

Naked Superfood drink - 280 cal, 4 g protein

 

Back Heavy some bi's

65 minutes recumbant bike about 10 miles

 

Head of Romain Lettuce with Mustard

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A Leg Press day a few weeks ago... ug.

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My legs in a skirt - WTF lol on Sunday

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Totally not making fun of soriety style lifters... lol okay maybe a little bit. :)

Edited by aluck
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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 bbq

1 scoop soy protein - 110 cal, 26 g protein

bowl 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

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Edited by aluck
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Wednesday

 

1 seedless cucumber

One 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 hours

Pistachos- 850 cal., 30 g protein

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6/16/09 but so late at night technically today

Edited by aluck
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I doubt that, Im just a fat kid who likes to lift..

Okay so I know Ive been slack - Ill put yesterday in....

 

Thursday - 6/25

1 scoop vanilla soy protein - 24 g

Shoulder workout and some fitness training

1 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 chard

1 hour jui jitsu class

light shoulders, 20 minute run

peanuts with bbq sauce (dont judge me )

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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 protein

1 scoop vanilla sun warrior

 

Bi's and Tri's workout

Some Fitness Routine work

 

1 doublescoop plain soy, 220 cal, 52 g protein

1 scoop hemp protein and green mix, 126 cal, 20 g protein

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Thanks Giacomo !!!!!!!!!! :)

Edited by aluck
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Saturday

 

taught a 45 minute spinning class

1 scoop Sun Warrior plain 70 cal, 16 g protein

1 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 protein

1 cup soymilk with spirtein cherries jubilee -200 cal, 21 g protein

1 serving almonds - 160 cal, 6 g protein

1 cup blueberries - 70 cal

1 cup black tes "morning thunder"

 

Quads Pretty heavy

Nailed my routine 4 x in a row... Hawthorne Heights Ohio is for Lovers.

 

2 scoops vanilla sun warrior, 140 cal, 32 g protein

1 scoop hemp protein, 126 cal, 20 g protein

double scoop soy protein, 220 cal, 48 g protein

 

1252 cal, 140 g protein

Edited by aluck
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Pic look shitty. But thanks. Love ya.

 

Sunday

 

Flaxseed - 80 cal, 5 g fat, 4 carbs

Brown Rice Protein - 220 cal, 24 carbs, 30 g protein

Green Chai Tea

 

Sweet Peas and Romaine Lettue with Balsmic Vinegar - 150 cal, 24 carbs, 10 g protein

 

Blueberries - 110 cal, 1 g fat, 25 carbs

Spirtein Cherries Jubilee - 200 cal, 28 g protein

Soymilk - 100 cal, 4 g fat, 8 g carbs, 7 g protein

Pomegranete Juice - 75 cal, 18 carbs

 

Sci Fit Chocolate Soy Protein - 214 cal, 1 g protein, 6 carbs, 46 g protein

Vanilla Sun Warrior - 70 cal, 1 g fat, 3 g carbs, 16 g protein

Sci 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.

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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 Rest

2. Straight Arm Lat Pulldown’s 4 x 15-20 1 min. Rest

3. 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

Alternate

1. One Arm Dumbbell Row 4 x 10-12 90 sec Rest

2. Wide Grip Lat Pulldown 4 x 10-12 90 sec Rest

3. Barbell Row 4 x 6-8 2 min Rest

4. Preacher Curl 3 x 10-12

Superset with

Incline Dumbbell Curl 3 x 10 -12

 

Day 2

Chest and Triceps

 

1. Bench Press 4 x 6-8 2 min Rest

2. Incline Dumbbell Press 4x 6-8 2 min Rest

3. Cable Crossover 4 x 15-20

Superset with

Press down Triceps 3 x 10 -12

4. Overhead Extension 3 x 10 -12 90 sec Rest

Alternate

1. Incline Bench Press 4 x 10 -12 90 sec Rest

2. Decline Dumbbell Pr

 

ess 4 x 10 -12 90 sec Rest

3. Dumbbell Fly’s 4 x 10 -12 1 min Rest

4. Triceps Close grip Bench 3 x 6-8 2 min Rest

5. Lying Triceps Extension 3 x 6 -8 2 min Rest

 

 

Day 3

Legs

 

1. Romanian Dead lift 4 x 6-8 Superset with 20 squat jumps

2. Regular Squat 4 x 6-8 Superset with 20 squat jumps

3. Box jumps 5 x 15 45 sec. Rest

4. Standing Calf Raise 3 x 6-8 2 min Rest

Alternate

1. Front Squats 4 x 6-8 Superset with 20 box jumps

2. 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 4

Shoulders, Traps, and Abdomen

 

1. Lateral Shoulder Raise 4 x 10 -12 90 sec Rest

2. Dumbbell Shrug 4 x 10-12 90 sec. Rest

3. AB Rope Crunch 3 x 6-8

Superset with

Hanging Leg Raises 3 x 10 -15

4. Barbell Overhead Military Press 4 x 6-8 2 min Rest

Alternate

1. Upright Row 4 x 6-8 2 min Rest

2. Barbell Shrug 4 x 6-8 2 min Rest

3. Reverse Crunch 3 x 15-20

Superset with

Oblique Crunch 3 x 15-20

4. Cable Lateral Raise 4 x 15 – 20 1 min Rest

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You tell me Coach?

 

Tuesday

 

30 min walk

20 minute instructional Pilates

Chest 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 warrior

2 head Romain lettuce with mustard then with bbq sauce... bad i know! and japelones

4 apricots

Edited by aluck
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