sho_me...transformation log

[dmaipa]

Can't go wrong with a Rocky Marathon...ADRRIIAANNN!!

[sho_mestate]

May 4,2011


30 min. am bike (light), then ice

15 min. pm bike (light), then ice.

Calories....1487
Protein......160
Carb..........90
Fat............53 (good fat, but still high)
***Cooked steaks on grill for lunch,then ate another for supper. Omega 3 P.Butter didn't help either.

and love that Omega Peanut Butter.

[sho_mestate]

Fully released from dr., look out. Been watching calories, lost 4 lbs. so far. Went to gym this morning (5am) and did bi's and cardio. I am going to do one body part a day and cardio. I've done this in the past and had good luck.

[sho_mestate]

Busted 2000 calories today, but rest of week I was around 1500.

[sho_mestate]

Overall decent week, only took off one day. Stuck with one body part and carido, next week I am going to double up on cardio.

[sho_mestate]

5/17/2011

Calories 1537
Protein 126
Carb 154


Bi / Cardio Day


Preacher Curl
French Curl Bar / Slow Controlled Reps / 30 sec. rest between sets (used watch make sure not resting to much)

45/12, 65/12, 85/12, 105/7, 105/5, 105/8, 85/7, 85/8


DB, Curl (30 sec. rest,squeeze n twist on top)

35/9, 35/5, 30/9, 30/10


Above Head Cable (30 sec. rest, squeeze)


50/20, 60/15, 60/13, 50/8 (squeeze n hold 2 sec.)


AM Cardio....20 Min. Eliptical
PM Cardio....30 Min. Bike

[BendtheBar]

Stay strong SM. Workouts are looking good.

[sho_mestate]

CHEST / CARDIO DAY


Flat DB
55/12, 70/12,90/12, 100/10,100/10,100/10 (30 sec.rest between sets)

Incline Nautilus Machine
90/12, 180/10, 200/9, 200/7 (30 sec. rest)

Cable Fly
50/15, 80/13, 80/11 (slow with squeeze)


AM Cardio.....20 min. Eliptical
PM Cardio......1 hr. 20 min. (push mow yard)


Calories were crazy low today by accident, at 700 right now. Work crazy...

[sho_mestate]

5/19/11


Calories 1738
Protein 222
Carb 62
Fat 64


Tricep / Cardio (all sets 30 sec. rest between)




Push Down
60/15,80/12,100/10,110/9,110/10

DB, Abv. Head
60/12,85/10,105/8,105/7,105/6

Rope
60/8,40/12,40/12,40/11

1 Arm, Cable
30/18,30,20

Cardio ....Eliptical 20 minutes

[sho_mestate]

5/21/11 Log

30 sec. between sets, today was cheat day also.


Bent Over BB Row

45/20,135/12,185/12,205/12,225/12,245/10,245/5


Pull Down,Close Grip

105/12,165/10,180/9,195/8


Cable Pull To, Wide

105/20,150/15,150/14,150/12


1Arm Cable Row

120/12,120/12,120/12


Cardio...Eliptical 30 min.