|
|
2/22/2004
Sundays suck. I need
to stop staying up so late on Sat... I'm also bumping meals to
1600cals, in an aeffort to see if it staves off fatigue. I've been
feeling "run down" the last couple of days - maybe I'm not eating
enough.
|
DAY
|
57
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) 2 tangelos
|
3) Myoplex lite
|
4) Oatmeal
|
5) Chicken and fish;
vegetables
|
6) Italian toast.
|
Notes:
1600cal
|
| Body-for-LIFE |
Upper
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Chest
|
Press
|
12
|
70
|
|
Press
|
10
|
80
|
|
Press
|
8
|
90
|
|
Press
|
6
|
100
|
High
|
Press
|
12
|
90
|
Point
|
Fly
|
12
|
70
|
Shoulders
|
Press
|
12
|
40
|
|
Press
|
10
|
50
|
|
Press
|
8
|
60
|
|
Press
|
6
|
70
|
High
|
Press
|
12
|
60
|
Point
|
Shrug
|
12
|
190
|
Back
|
Exten.
|
12
|
190
|
|
Exten. |
10
|
200
|
|
Exten. |
8
|
210
|
|
Exten. |
6
|
220
|
High
|
Exten. |
12
|
210
|
Point
|
Lat Pulls
|
12
|
190
|
Triceps
|
Press
|
12
|
60
|
|
Press
|
10
|
70
|
|
Press
|
8
|
80
|
|
Press
|
6
|
90
|
High
|
Press
|
12
|
80
|
Point
|
French Press
|
12
|
70
|
Biceps
|
Curls
|
12
|
50
|
|
Curls |
10
|
60
|
|
Curls |
8
|
70
|
|
Curls |
6
|
80
|
High
|
Curls |
12
|
70
|
Point
|
Laying Curls |
12
|
70
|
Notes:
|
2/21/2004
Ate 1 big meal, an
"Anecita's Omelette", and then later I had a beer, and some leftover
strawberry pancake. I even worked out in the yard clearing dead
overgrown weeds. Booyah!
|
DAY
|
56
|
2/20/2004
Nothing. I did
nothing today. I woke up tired and achy, and sat my ass on the couch
all day.
|
DAY
|
55
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Cereal and Soymilk
|
2) ???
|
3) Myplex lite
|
4) Red
Lobster dinner
|
5) World Market
snacks
|
6)
|
Notes:
2000cal?
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Nothing
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes:
|
2/19/2004
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Omelette
|
3) Myoplex lite
|
4) Oatmeal
|
5) Veggie burger
Sandwich, Soup, Beer
|
6) Shake
|
Notes:
1500cal
|
| Body-for-LIFE |
Lower
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Quads/Calves
|
Press/ext
|
40
|
280
|
|
Press/ext
|
30
|
290
|
|
Press/ext
|
20
|
300
|
|
Press/ext
|
20
|
310
|
High
|
Press/ext
|
40
|
310
|
Point
|
Press/ext
|
40
|
310
|
Hamstrings
|
curl
|
12
|
50
|
|
curl
|
10
|
60
|
|
curl
|
8
|
70
|
|
curl
|
6
|
80
|
High
|
curl
|
12
|
70
|
High
|
curl
|
12
|
70
|
Abs
|
crunches
|
12
|
40
|
|
crunches
|
10
|
50
|
|
crunches
|
8
|
60
|
|
crunches
|
6
|
70
|
High
|
crunches
|
12
|
60
|
Point
|
crunches
|
12
|
60
|
Notes:
|
2/18/2004
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange
|
3) Myoplex lite
|
4) Oatmeal
|
5) Vegetables, Salmon
|
6) Shake
|
Notes:
1500cal.
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes:
|
2/17/2004
| Shoulders were
hard... Also have been including daily sessions of "Miracle Mile" in
addition to the daily walks. |
DAY
|
52
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange,
Banana bread
|
3) Myoplex lite
|
4) Orange
|
5) Don't remember
|
6) Shake
|
Notes:
1500cal
|
| Body-for-LIFE |
Upper
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Chest
|
Press
|
12
|
70
|
|
Press
|
10
|
80
|
|
Press
|
8
|
90
|
|
Press
|
6
|
100
|
High
|
Press
|
12
|
90
|
Point
|
Fly
|
12
|
70
|
Shoulders
|
Press
|
12
|
40
|
|
Press
|
10
|
50
|
|
Press
|
8
|
60
|
|
Press
|
6
|
70
|
High
|
Press
|
12
|
60
|
Point
|
Shrug
|
12
|
190
|
Back
|
Exten.
|
12
|
190
|
|
Exten. |
10
|
200
|
|
Exten. |
8
|
210
|
|
Exten. |
6
|
220
|
High
|
Exten. |
12
|
210
|
Point
|
Lat Pulls
|
12
|
190
|
Triceps
|
Press
|
12
|
60
|
|
Press
|
10
|
70
|
|
Press
|
8
|
80
|
|
Press
|
6
|
90
|
High
|
Press
|
12
|
80
|
Point
|
French Press
|
12
|
70
|
Biceps
|
Curls
|
12
|
50
|
|
Curls |
10
|
60
|
|
Curls |
8
|
70
|
|
Curls |
6
|
80
|
High
|
Curls |
12
|
70
|
Point
|
Laying Curls |
12
|
70
|
Notes:
|
2/16/2004
I slept 10pm-4am and
I'm still tired today.
|
DAY
|
51
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Banana
|
3) Myoplex lite
|
4) Oatmeal
|
5) Salmon burger,
celery, hummus, salad
|
6) Shake
|
Notes:
1500cal. Salad was huge. Left me with a bellyache the next day.
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes:
|
2/15/2004
I got crap for sleep
last night. Sunday morning 5:30am starts really suck. Gonna bump up
weight for hams & abs not the next session (Teus) but the following
one (the next Teus).
|
DAY
|
50
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Banana
|
3) Myoplex lite
|
4) Oatmeal
|
5) Mypolex shake
with soymilk, italian toast
|
6) Shake
|
Notes:
1500cal
|
| Body-for-LIFE |
Lower
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Quads/Calves
|
Press/ext
|
40
|
280
|
|
Press/ext
|
30
|
290
|
|
Press/ext
|
20
|
300
|
|
Press/ext
|
20
|
310
|
High
|
Press/ext
|
40
|
310
|
Point
|
Press/ext
|
40
|
310
|
Hamstrings
|
curl
|
12
|
50
|
|
curl
|
10
|
60
|
|
curl
|
8
|
70
|
|
curl
|
6
|
80
|
High
|
curl
|
12
|
70
|
High
|
curl
|
12
|
70
|
Abs
|
crunches
|
12
|
40
|
|
crunches
|
10
|
50
|
|
crunches
|
8
|
60
|
|
crunches
|
6
|
70
|
High
|
crunches
|
12
|
60
|
Point
|
crunches
|
12
|
60
|
Notes:
|
2/14/2004
Ate quite a bit
today. Had some good mexican food for lunch, then italian for dinner.
Good lord I estimate 27-2800 cals....
|
DAY
|
49
|
2/13/2004
Running is getting
harder again. That fourth set is a bear to get through.
|
DAY
|
48
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Banana
|
3) Edo Japan
noodles, tofu, vegetables, udon soup
|
4)
|
5) Salmon, eggs
|
6)
|
Notes:
Fell asleep. 1290cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes:
|
2/12/2004
I bumped up some
chest weight; I need to bump up back and shoulder weight.
|
DAY
|
47
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple/Orange
|
3) Myoplex
|
4) Oatmeal
|
5) Salad
|
6) shake
|
Notes:
1500cal
|
| Body-for-LIFE |
Upper
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Chest
|
Press
|
12
|
70
|
|
Press
|
10
|
80
|
|
Press
|
8
|
90
|
|
Press
|
6
|
100
|
High
|
Press
|
12
|
90
|
Point
|
Fly
|
12
|
70
|
Shoulders
|
Press
|
12
|
40
|
|
Press
|
10
|
50
|
|
Press
|
8
|
60
|
|
Press
|
6
|
70
|
High
|
Press
|
12
|
60
|
Point
|
Shrug
|
12
|
180
|
Back
|
Ext.
|
12
|
180
|
|
Ext.
|
10
|
190
|
|
Ext.
|
8
|
200
|
|
Ext.
|
6
|
210
|
High
|
Ext.
|
12
|
200
|
Point
|
Latt pull
|
12
|
180
|
Triceps
|
Press
|
12
|
60
|
|
Press
|
10
|
70
|
|
Press
|
8
|
80
|
|
Press
|
6
|
90
|
High
|
Press
|
12
|
80
|
Point
|
Fr. Press
|
12
|
70
|
Biceps
|
Curls
|
12
|
50
|
|
Curls
|
10
|
60
|
|
Curls
|
8
|
70
|
|
Curls
|
6
|
80
|
High
|
Curls
|
12
|
70
|
Point
|
Laying Curls
|
12
|
70
|
Notes:
|
2/11/2004
Well, it really was
yesterday that was the first day over the hump, but here we are more
than half way through! I also weigh 190.0 today, with 26.9%BF. 190's
the record. I'll be lower tomorrow. You betcha.
|
DAY
|
46
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple,Orange
|
3) Myoplex Lite
|
4) Oatmeal
|
5) Jackinthecrack
Asian Chicken Salad, little to no dressing, no nuts, no noodles (only
~140 cals!), Myoplex, popcorn
|
6) Shake (made with
cranberry/hibuscus - yum!)
|
Notes:
1500cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Held
all, 4th still hard. Its so friggin cold out....... |
2/10/2004
Overslept, so I
missed my morning workout... but I took a long lunch instead and had a
good lower body workout. Ramped up the # of reps in some sets. You'll
notice that I've combined quads & calves - I've been doing that for
a while, but since I'm using the same weight and reps, I'm listing it
the same. What I do is a set of one, then the other. Really intense.
|
DAY
|
45
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange
|
3) Myoplex lite
|
4) Oatmeal
|
5) Salad, more
salad. Sam Adams.
|
6)
|
Notes:
About 1500cal
|
| Body-for-LIFE |
Lower
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Quads/Calves
|
Press/ext
|
40
|
280
|
|
Press/ext
|
30
|
290
|
|
Press/ext
|
20
|
300
|
|
Press/ext
|
20
|
310
|
High
|
Press/ext
|
40
|
310
|
Point
|
Press/ext
|
40
|
310
|
Hamstrings
|
curl
|
12
|
50
|
|
curl
|
10
|
60
|
|
curl
|
8
|
70
|
|
curl
|
6
|
80
|
High
|
curl
|
12
|
70
|
High
|
curl
|
12
|
70
|
Abs
|
crunches
|
12
|
40
|
|
crunches
|
10
|
50
|
|
crunches
|
8
|
60
|
|
crunches
|
6
|
70
|
High
|
crunches
|
12
|
60
|
Point
|
crunches
|
12
|
60
|
Notes:
Challenging - weights/reps right where they need to be.
|
2/9/2004
Good run. I fell
asleep too early and missed my last snack. Ah well. Puerco Pibil is the
shiznit.
|
DAY
|
44
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Banana
|
3) Myoplex lite
|
4) Assorted snack
foods from birthday party tray. Not the healthiest, I'll admit...
|
5) Puerco Pibil,
tortilla, vegetables
|
6)
|
Notes:
1330cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Held
all but 4th set is getting harder again. I must have ramped it up a bit
without realizing it. |
2/8/2004
Yeah, I'm
worshipping the scale again..... 195.2. Dammit.
|
DAY
|
43
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Applesauce
|
3) Myoplex Lite
|
4) Oatmeal
|
5) Turkey sausage,
vegetables
|
6) Shake
|
Notes:
1500cal
|
| Body-for-LIFE |
Upper
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Chest
|
Press
|
12
|
70
|
|
Press
|
10
|
80
|
|
Press
|
8
|
90
|
|
Press
|
6
|
100
|
High
|
Press
|
12
|
90
|
Point
|
Fly
|
12
|
70
|
Shoulders
|
Press
|
12
|
40
|
|
Press
|
10
|
50
|
|
Press
|
8
|
60
|
|
Press
|
6
|
70
|
High
|
Press
|
12
|
60
|
Point
|
shrugs
|
12
|
180
|
Back
|
extensions
|
12
|
180
|
|
extensions |
10
|
190
|
|
extensions |
8
|
200
|
|
extensions |
6
|
210
|
High
|
extensions |
12
|
200
|
Point
|
pulldowns
|
12
|
180
|
Triceps
|
press
|
12
|
60
|
|
press
|
10
|
70
|
|
press
|
8
|
80
|
|
press
|
6
|
90
|
High
|
press
|
12
|
80
|
Point
|
french press
|
12
|
80
|
Biceps
|
curls
|
12
|
60
|
|
curls
|
10
|
70
|
|
curls
|
8
|
80
|
|
curls
|
6
|
90
|
High
|
curls
|
12
|
80
|
Point
|
laying curls
|
12
|
80
|
Notes:
Tried matching tricep and bicep weights, that is too hard(?) for biceps
- bad form at higher weight. Also, using 80lbs for french curls might
be too much. We'll see.....
|
2/7/2004
Well..... Post sushi
and on the Border and Homemade Mexican food, and assorted yummy yummy....
194.2......... Being 1/2 way through the program I had expected my
weight to me down at least 12 lbs. I was shooting for 18, and here I am
at around 6lbs. That is not to say I'm not healthier, and my BF% has
dropped about 3-4%... But I did want a lower scale weight. I'll keep at
it, and see what the next 6 weeks will bring. I am glad to say that
I've only missed 3 out of 36 workouts. That's 92% of workouts done. The
next 6 weeks will be even better!
|
DAY
|
42
|
2/6/2004
Post sushi, I went
from 190.2 to 193.6..... I can't look at the scale for a week. (denial.
I'll do it anyway...)
|
DAY
|
41
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple/Orange
|
3) Salad
|
4) Tortilla Soup,
House Salad, from On the Border (Mmmm...)
|
5)
|
6)
|
Notes:
1580cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Held
all, it was a bit tough at the end. |
2/5/2004
Sushi-Club
night..... I only had 22 pcs. Damn it was good.
|
DAY
|
40
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Lunch? What was
it... I noted 700 cals....
|
3) 22 pcs sushi
|
4)
|
5)
|
6)
|
Notes:
+/- 1840cal
|
| Body-for-LIFE |
Lower
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Quads
|
Press
|
30
|
280
|
|
Press
|
20
|
290
|
|
Press
|
15
|
300
|
|
Press
|
15
|
310
|
High
|
Press
|
30
|
310
|
Point
|
Press
|
30
|
310
|
Hamstrings
|
Curl
|
12
|
50
|
|
Curl
|
10
|
60
|
|
Curl
|
8
|
70
|
|
Curl
|
6
|
80
|
High
|
Curl
|
12
|
70
|
Point
|
Curl
|
12
|
70
|
Calves
|
Ext.
|
40
|
280
|
|
Ext.
|
30
|
290
|
|
Ext.
|
20
|
300
|
|
Ext.
|
20
|
310
|
High
|
Ext.
|
40
|
310
|
Point
|
Ext.
|
40
|
310
|
Abs
|
Crunch
|
12
|
40
|
|
Crunch
|
10
|
50
|
|
Crunch
|
8
|
60
|
|
Crunch
|
6
|
70
|
High
|
Crunch
|
12
|
60
|
Point
|
Crunch
|
12
|
60
|
Notes:
1/2 hour walk. Tons of driving.
|
2/4/2004
Good run this
morning, but I'm a bit tired. Shoulder is sore from yesterday. I'm @
190.6, 28.3bf. I'm happy about that.
|
DAY
|
39
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Pear, orange
|
3) Myoplex lite
|
4) Oatmeal
|
5) Jackinthecrack
salad, eas bar
|
6) Shake
|
Notes:
1500cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: held
all, but a challenge at the end. |
2/3/2004
Cals are sliding
towards 1600 again. Wassup with that?
|
DAY
|
38
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Pear/Orange
|
3) Myoplex Lite
|
4) Oatmeal
|
5) I don't
remember... something "mexican"
|
6) Shake
|
Notes:
1600cal
|
| Body-for-LIFE |
Upper
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Chest
|
Press
|
12
|
70
|
|
Press
|
10
|
80
|
|
Press
|
8
|
90
|
|
Press
|
6
|
100
|
High
|
Press
|
12
|
90
|
Point
|
Fly
|
12
|
70
|
Shoulders
|
Press
|
12
|
40
|
|
Press
|
10
|
50
|
|
Press
|
8
|
60
|
|
Press
|
6
|
70
|
High
|
Press
|
12
|
60
|
Point
|
shrugs
|
12
|
180
|
Back
|
extensions
|
12
|
180
|
|
extensions |
10
|
190
|
|
extensions |
8
|
200
|
|
extensions |
6
|
210
|
High
|
extensions |
12
|
200
|
Point
|
pulldowns
|
12
|
180
|
Triceps
|
press
|
12
|
60
|
|
press
|
10
|
70
|
|
press
|
8
|
80
|
|
press
|
6
|
90
|
High
|
press
|
12
|
80
|
Point
|
french press
|
12
|
70
|
Biceps
|
curls
|
12
|
50
|
|
curls
|
10
|
60
|
|
curls
|
8
|
70
|
|
curls
|
6
|
80
|
High
|
curls
|
12
|
70
|
Point
|
laying curls
|
12
|
70
|
Notes:
Higher weights were tough. I'm sore the next day.....
|
2/2/2004
Walked 1/2 hour too.
From now on, that's implied unless stated otherwise.
|
DAY
|
37 |
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple/Orange
|
3) Myoplex lite
|
4) Oatmeal
|
5) Burrito
|
6)
|
Notes:
Fell asleep so didn't have shake. 1430+cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Held
all - shin pain - from too much running on sidewalks? |
2/1/2004
Walked 1/2 hour. Ran
around *a lot* at work. Also dropping calories to 1500.
|
DAY
|
36
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple/Orange
|
3) Salmon burger,
broccolli
|
4) Oatmeal
|
5) Salmon/veggie
omellette
|
6) Shake
|
Notes:
1500cal
|
| Body-for-LIFE |
Lower
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Quads
|
Press
|
30
|
280
|
|
Press
|
20
|
290
|
|
Press
|
15
|
300
|
|
Press
|
15
|
310
|
High
|
Press
|
30
|
310
|
Point
|
Press
|
30
|
310
|
Hamstrings
|
Curls
|
12
|
50
|
|
Curls
|
10
|
60
|
|
Curls
|
8
|
70
|
|
Curls
|
6
|
80
|
High
|
Curls
|
12
|
70
|
Point
|
Curls
|
12
|
70
|
Calves
|
Extensions
|
30
|
280
|
|
Extensions |
20
|
290
|
|
Extensions |
15
|
300
|
|
Extensions |
15
|
310
|
High
|
Extensions |
40
|
310
|
Point
|
Extensions |
40
|
310
|
Abs
|
Crunches
|
12
|
40
|
|
Crunches |
10
|
50
|
|
Crunches |
8
|
60
|
|
Crunches |
6
|
70
|
High
|
Crunches |
12
|
60
|
Point
|
Crunches |
12
|
60
|
Notes:
|
1/31/2004
Free day! I still
ate fairly well, although I had *a lot* of Puerco Pibil (Cochinita
Pibil). It was awesome... I had to work so I took the opportunity to
take 1/2 hour walk in the warm environs. All in all a good day.
|
DAY
|
35
|
1/30/2004
Good cardio workout.
Walked 1/2 hour.
|
DAY
|
34
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange
|
3) Myoplex lite
|
4) Salad/Veggies
|
5) ???
|
6) Shake
|
Notes:
Forgot what I had for dinner!
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes:
|
1/29/04
Increased some
weight for flys & French curls. Tough! I got stuck doing errands @
dinnertime, so I went to the Claim Jumper for dinner. I did make
healthy choices, however.
|
DAY
|
33
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, orange
|
3) Myoplex lite
|
4) Salad, veggies
|
5) Thai
chicken/lettuce wraps, bruschetta
|
6) Raspberry Cider -
Delicious!
|
Notes:
|
| Body-for-LIFE |
Upper
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Chest
|
Press
|
12
|
70
|
|
Press
|
10
|
80
|
|
Press
|
8
|
90
|
|
Press
|
6
|
100
|
High
|
Press
|
12
|
90
|
Point
|
Flys
|
12
|
70
|
Shoulders
|
Press
|
12
|
40
|
|
Press
|
10
|
50
|
|
Press
|
8
|
60
|
|
Press
|
6
|
70
|
High
|
Press
|
12
|
60
|
Point
|
Shrugs
|
12
|
160
|
Back
|
Extensions
|
12
|
180
|
|
Extensions |
10
|
190
|
|
Extensions |
8
|
200
|
|
Extensions |
6
|
210
|
High
|
Extensions |
12
|
200
|
Point
|
Lat pulldowns
|
12
|
180
|
Triceps
|
Press
|
12
|
60
|
|
Press
|
10
|
70
|
|
Press
|
8
|
80
|
|
Press
|
6
|
90
|
High
|
Press
|
12
|
80
|
Point
|
French Press
|
12
|
70
|
Biceps
|
Curls
|
12
|
50
|
|
Curls
|
10
|
60
|
|
Curls
|
8
|
70
|
|
Curls
|
6
|
80
|
High
|
Curls
|
12
|
70
|
Point
|
laying curls
|
12
|
70
|
Notes:
|
1/28/2004
Cardio, today with
day 3 of a sample of Thermorexin. Same effect as a cup of coffee. Don't
waste your money. It's the bunk.
|
DAY
|
32
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, orange
|
3) Napa Sonoma
sandwich, salad
|
4) Oatmeal
|
5) Myoplex lite shake
|
6) Protein shake
|
Notes:
Food at work can be dangerous.
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Good
run. |
1/27/2004
Good lower body
workout. Walked 1/2 hour, too. Snuck in a shot of Absinthe before
dinner... It's overrated.
|
DAY
|
31
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange
|
3) Myoplex lite
|
4) Oatmeal
|
5) 1/2 burrito
|
6) Shake
|
Notes:
|
| Body-for-LIFE |
Lower
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Quads
|
Leg Press
|
30
|
280
|
|
Leg Press |
20
|
290
|
|
Leg Press |
15
|
300
|
|
Leg Press |
15
|
310
|
High
|
Leg Press |
30
|
310
|
Point
|
Leg Press |
30
|
310
|
Hamstrings
|
Curls
|
12
|
50
|
|
Curls
|
10
|
60
|
|
Curls
|
8
|
70
|
|
Curls
|
6
|
80
|
High
|
Curls
|
12
|
70
|
Point
|
Curls
|
12
|
70
|
Calves
|
Extensions
|
30
|
280
|
|
Extensions |
20
|
290
|
|
Extensions |
15
|
300
|
|
Extensions |
20
|
310
|
High
|
Extensions |
40
|
310
|
Point
|
Extensions |
40
|
310
|
Abs
|
Crunches
|
12
|
40
|
|
Crunches |
10
|
50
|
|
Crunches |
8
|
60
|
|
Crunches |
6
|
70
|
High
|
Crunches |
12
|
60
|
Point
|
Crunches |
12
|
60
|
Notes:
|
1/26/2004
Cardio, cardio
cardio. Also walked 1/2 hr. Notably, this week also begins my habit of
having a Mypolex lite shake for lunch everyday, as well as
walking 1/2 hour every day. I have also adjusted my caloric
intake down to 1600, making that closer to 87% of my
BMR, rather than 97%, which I was using previously. Hopefully that will
kick my weight loss up a little bit, and I won't be
dropping below the 80% of BMR
value, which for me is 1456cal. That just
seems too low.
|
DAY
|
30
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Orange, pear
|
3) Myoplex lite
|
4) Oatmeal
|
5) Quesedilla
|
6) Myplex lite &
protein shake
|
Notes:
1610cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Held
all, set 4 is starting to feel like set 3. That's great! |
1/25/2004
Today was a bust. I
didn't work out, I ate crappy the day before, and I ate crappy today. I
did spent part of the morning walking around a bridal faire, resulting
in much sampled cake and food. Then we had lunch @ Greatbasin. I don't
remember what I had for dinner.
|
DAY
|
29
|
1/24/2004
Free Day. Overdid it
@ the Hilton.... 7 beers, a shot of brandy... a Great portobello
chicken dinner. Mmmm, Mmmm. But I paid the price the next day.... Not a
bad hangover, just too pooped to workout.
|
DAY
|
28
|
1/23/2004
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, pear
|
3) Pizza, sandwich,
soup
|
4) Oatmeal
|
5) Pizza,
veggieburger
|
6) Shake
|
Notes:
1770cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Held
all, did good. |
1/22/2004
Well, I slept really
late. I don't know why I was so tired - although I stayed up later than
I should have, but I still slept for about 12 hours... I did get up, do
my workout and walk, but breakfast ended up being around noon - which
is bad because If I waited 3 hours between meals, my last would be 3am!
So I have to eat 2 hours apart, and my final shake will be at 10pm,
unless I fall asleep first!
|
DAY
|
26
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie, twists
|
2) Apple, Orange
|
3) Salmon burger
|
4) Oatmeal
|
5) Potato soup,
polenta chips
|
6)
|
Notes:
1770
|
| Body-for-LIFE |
Lower
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Quads
|
Press
|
30
|
280
|
|
Press |
20
|
290
|
|
Press |
15
|
300
|
|
Press |
15
|
310
|
High
|
Press |
30
|
310
|
Point
|
Press |
30
|
310
|
Hamstrings
|
Curls
|
12
|
50
|
|
Curls |
10
|
60
|
|
Curls |
8
|
70
|
|
Curls |
6
|
80
|
High
|
Curls |
12
|
70
|
Point
|
Curls |
12
|
70
|
Calves
|
Extensions
|
30
|
280
|
|
Extensions |
20
|
290
|
|
Extensions |
15
|
300
|
|
Extensions |
15
|
310
|
High
|
Extensions |
40
|
310
|
Point
|
Extensions |
40
|
310
|
Abs
|
Crunches
|
12
|
40
|
|
Crunches |
10
|
50
|
|
Crunches |
8
|
60
|
|
Crunches |
6
|
70
|
High
|
Crunches |
12
|
60
|
Point
|
Crunches |
12
|
60
|
Notes:
|
1/21/2004
Whoops, forgot to
write down dinner again. Dammit! Last day of thermorexin, this days
dose was 3 capsules. Didn't seem to do anything, or at least none
moreso than coffee...
|
DAY
|
25
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange
|
3) Veggie burgers,
salad
|
4) Oatmeal
|
5) Southwestern
Chicken Salad (Jack in the Crack)
|
6) Shake
|
Notes:
1800+/- cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Held
all, last 2 sets were tough. |
1/20/2004
Good day, but fell
asleep before I had my evening protein shake. No biggie, but the food
you eat today fuels your workout tomorrow.
|
DAY
|
24
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange
|
3) Veggie burger,
salad, polenta chips
|
4) Oatmeal
|
5) Forgot?
|
6) ---
|
Notes:
1670cal
|
| Body-for-LIFE |
Upper
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Chest
|
Press
|
12
|
70
|
|
Press
|
10
|
80
|
|
Press
|
8
|
90
|
|
Press
|
6
|
100
|
High
|
Press
|
12
|
90
|
Point
|
Fly
|
12
|
60
|
Shoulders
|
Press
|
12
|
40
|
|
Press
|
10
|
50
|
|
Press
|
8
|
60
|
|
Press
|
6
|
70
|
High
|
Press
|
12
|
60
|
Point
|
Shrug
|
12
|
200
|
Back
|
Extension
|
12
|
180
|
|
Extension |
10
|
190
|
|
Extension |
8
|
200
|
|
Extension |
6
|
210
|
High
|
Extension |
12
|
200
|
Point
|
Lat Pull
|
12
|
180
|
Triceps
|
Extension
|
12
|
60
|
|
Extension |
10
|
70
|
|
Extension |
8
|
80
|
|
Extension |
6
|
90
|
High
|
Extension |
12
|
80
|
Point
|
French Press
|
12
|
60
|
Biceps
|
Curls
|
12
|
50
|
|
Curls
|
10
|
60
|
|
Curls
|
8
|
70
|
|
Curls
|
6
|
80
|
High
|
Curls
|
12
|
70
|
Point
|
Laying Curls
|
12
|
70
|
Notes:
|
1/19/2004
Walked 30 min. Also
2nd day of trying Thermorexin. It didn't do a thing.
|
DAY
|
23
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange
|
3) Garlic veggie
Pizza, Salad
|
4) Oatmeal
|
5)
Griller/rice/veggie special, 2c corn
|
6) Shake
|
Notes:
1768cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Held
all, but legs felt "heavy", probably due to lower body workout
yesterday. |
1/18/2004
Stomach ache from
Sat's dinner upon waking, but did te workout after work. I much
prefer the morning for working out. Also started walking 1/2hour
per day.
|
DAY
|
22
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Orange, ??
|
3) Boca burger,
dolmas
|
4) Oatmeal
|
5) Meal Replacement
shake.
|
6) Shake
|
Notes:
1757cal
|
| Body-for-LIFE |
Lower
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Quads
|
Press
|
30
|
280
|
|
Press
|
20
|
290
|
|
Press
|
15
|
300
|
|
Press
|
15
|
310
|
High
|
Press
|
15
|
310
|
Point
|
Press
|
15
|
310
|
Hamstrings
|
Curl
|
12
|
50
|
|
Curl
|
10
|
60
|
|
Curl
|
8
|
70
|
|
Curl
|
6
|
80
|
High
|
Curl
|
12
|
70
|
Point
|
Curl
|
12
|
70
|
Calves
|
Extension
|
30
|
280
|
|
Extension |
20
|
290
|
|
Extension |
15
|
300
|
|
Extension |
15
|
310
|
High
|
Extension |
40
|
310
|
Point
|
Extension |
40
|
310
|
Abs
|
Crunch
|
12
|
40
|
|
Crunch |
10
|
50
|
|
Crunch |
8
|
60
|
|
Crunch |
6
|
70
|
High
|
Crunch |
12
|
60
|
Point
|
Crunch |
12
|
60
|
Notes:
|
1/17/2004
Ah, the free day...
I have been waiting all week for a pulled pork sandwich.. We went to
Carolina's Country Kitchen, It was a great sandwich, but I overdid it
with chips, sweet tea, hush puppies, and fried green tomatoes. But it
was a great meal!
|
DAY
|
21
|
1/16/2004
Fridays - my day off
needs better planning...
|
DAY
|
20
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange
|
3) Burger/rice mix
|
4) ???
|
5)
|
6) Shake
|
Notes:
?cal
|
| Body-for-LIFE |
The
20-Minute Aerobics Solution tm
|
|
|
Plan
|
Actual
|
Exercise
|
Minute
by
Minute
|
Intensity
Level
|
Intensity
Level
|
Running
|
1
|
5
|
5
|
|
2
|
5
|
5
|
3
|
6
|
6
|
4
|
7
|
7
|
5
|
8
|
8
|
6
|
9
|
9
|
7
|
6
|
6
|
8
|
7
|
7
|
9
|
8
|
8
|
10
|
9
|
9
|
11
|
6
|
6
|
12
|
7
|
7
|
13
|
8
|
8
|
14
|
9
|
9
|
15
|
6
|
6
|
16
|
7
|
7
|
17
|
8
|
8
|
High
|
18
|
9
|
9
|
Point
|
19 |
10
|
10
|
|
20 |
5
|
5
|
| Notes: Held
all. |
1/15/2004
It was a thursday...
took the kids out to dinner, so I didn't eat as well as I should... I
have to avoid going to World Market after dinner...
|
DAY
|
19
|
| Body-for-LIFE |
The
Eating-for-LIFE
Methodtm
|
1) Smoothie
|
2) Apple, Orange
|
3) Soup, toast
|
4) Beer
|
5) Steak salad,
chips, bread
|
6) Snacks and
assorted crap
|
Notes:
2100cal
|
| Body-for-LIFE |
Upper
Body Workout
|
Group
|
Exercise
|
Reps
|
weight
|
Chest
|
Press
|
12
|
70
|
|
Press
|
10
|
80
|
|
Press
|
8
|
90
|
|
Press
|
6
|
100
|
High
|
Press
|
12
|
90
|
Point
|
Fly
|
12
|
60
|
Shoulders
|
Press
|
12
|
40
|
|
Press
|
10
|
50
|
|
Press
|
8
|
60
|
|
Press
|
6
|
70
|
High
|
Press
|
12
|
60
|
Point
|
Shrug
|
12
|
100
|
Back
|
Extension
|
12
|
180
|
|
Extension |
10
|
190
|
|
Extension |
8
|
200
|
|
Extension |
6
|
210
|
High
|
Extension |
12
|
200
|
Point
|
Lat Pull
|
12
|
180
|
Triceps
|
Extension |
12
|
50
|
|
Extension |
10
|
60
|
|
Extension |
8
|
70
|
|
Extension |
6
|
80
|
High
|
Extension |
12
|
70
|
Point
|
French Press
|
12
|
70
|
Biceps
|
Curls
|
12
|
50
|
|
Curls |
10
|
60
|
|
Curls |
8
|
70
|
|
Curls |
6
|
80
|
High
|
Curls |
12
|
70
|
Point
|
Laying Curls |
12
|
70
|
Notes:
Need to go higher on triceps. Too much on chest presses?
|
|
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