56 Days To Go! Video & Pic Progress Update =)

Here we are, my video and picture update of my progress 41 days in. I’m doing well, but I still need to take my body fat percentage down another 3-4%, heighten my delts, uncover my abs further, and grow my lats. I have 56 days to go ~ I think I can do it =)

Don't mind my lovely scowl in the triceps pose pic ~ it was the best shot of my arm and that trumped my smile ;)



Day 41

Thursday, February 17, 2011

5:24 am Woke up with a bad tension headache

2 Advil back to bed

7:00 am Woke up again headache still full force, bleh

9:45 am Breakfast

2 more Advil
Coffee
Starbuck’s Spinach Feta Egg White Wrap (280 cals)

10:30 am Cardio @ The SRC

Taking the Stairs! ;)

I had to read chapter 13 in my ACCT 342 text book and I really prefer to do it on the StairMaster with my iPod keeping the material pumped up. It actually seems to sink in well in such a context too, lucky for me ;)
Cardio made my head feel better. Weights and Cardio can cure most ailments you know ;)

StairMaster
60 min aka 1 hour :P
“Fat Burner” Routine first 40 min level 8 last 20 min level 10
5.63 miles 270 floor climbed
553 Cals Burned

3 sets shoulder crunches
Set 1: 15 crunches each side
Set 2: 10 crunches each side
Set 3: 15 crunches each side

Quickie hamstring stretch

12:00 Lunch

8 oz. chicken breast
12 asparagus spears
Banana
Double shot Americano

2:15 pm Snack it to me

200 cal pack raw almonds
Opal apple
Hot tea

3:50 pm Weights baby! (Training Triceps, Biceps, & Shoulders @ The SRC)

1)Incline Bench DB Hammer Curls

These are WAY harder than standing hammer curls!
1. 20 lbs x 15 reps (didn’t make the 8th rep on my left)
2. 20 lbs x 15 reps (left bicep failed AGAIN sheesh)
3. 15 lbs x 20 reps

Superset with

2)Front Raises (alternating)

1. 15 lbs x 16 reps
2. 15 lbs x 16 reps
3. 15 lbs x 16 reps

3)Lateral Raises

1. 15 lbs x 16 reps (alternating)
2. 15 lbs x 10 reps (both arms simultaneous)
3. 10 lbs x 14 reps (both arms simultaneous)

Superset with

4)Overhead Standing Triceps Extensions

1. 20 lbs x 12 reps
2. 20 lbs x 12 reps
3. 25 lbs x 10 reps

5)Dumbbell Upright Rows

1. 20 lbs x 10 reps
2. 20 lbs x 10 reps
3. 20 lbs x 12 reps

Superset with

6)Dumbbell Shoulder Presses (Alternating)

1. 20 lbs x 16 reps
2. 15 lbs x 16 reps
3. 20 lbs x 12 reps, drop set to 15 lbs x 10 reps

7)Quickie Pump

Standing (both arms simultaneously) Hammer Curls 15 lbs x 16 reps

8)Cable Triceps Pushdowns (Rope)

1. 30 lbs x 12 reps
2. 30 lbs x 8 reps
3. 40 lbs x 6 reps, drop set to 30 lbs x 8 reps

Superset with


9)Push-ups to Failure

1. 14 ½
2. 11 ½
3. 12 ½

10)Close Grip Standing Barbell Curls

1. 40 lbs x 10 reps
2. 40 lbs x 10 reps
3. 40 lbs x 10 reps

Superset with

11)Captain’s Chair Leg Raises (Abs)

1. 15 reps
2. 15 reps
3. 15 reps

12)Triceps Kickbacks

1. 15 lbs x 10 reps each arm
2. 15 lbs x 10 reps each arm
3. 15 lbs x 10 reps each arm

Superset with

13)Triceps Bench Dips

1. 12 reps x Body Weight
2. 10 reps x Body Weight
3. 12 reps x Body Weight
4. 12 reps x Body Weight

I’m still pumped off of this weight set. When I only have an hour I try to superset most everything and really push myself, cut rests short, and just max out my time. I definitely did that today and it feels great!

6:45 pm Dinner

8 oz. tilapia lightly breaded and pan-seared in olive oil (outlaw eating ;)
Large salad bar salad Mmmmmmm
Hot tea
1 decadent sourdough dinner roll yummity yum yum

10:00 pm Bedtime Snack

Cherry Pie Larabar
Hot tea
Daily Cal Tally
1,880 Cals Ingested
(1,448) BMR
(943) Training (553 StairMaster 1 Hr + 1 Hr Weights @ 390/Hr)
(511) Net Loss =)