Tony's Diary
- Thread starter tony1959
- Start date
10/30/09
We do our Friday work out from a program out trainer has set up and I did not read it right the reps should have been 15 not 20.
Warm up
Glute Activation 1x10 R&L
Ankle Mobility with monster band 3x10 R&L
Hip Mobility 1x10
Latural Squats 1x10 R&L
5 minutes on the tread mill
Bench
4x20 @ 135lbs
DB Rows
4x20 @ 70lbs
Lat Pull Downs
4x20 @ 70lbs
Dead Lifts
4x20 @ 135lbs
10 Minute cool down on tread mill
All total this took right at 2 hrs
What a great workout
Food for the day
Calories 1,320 Fat (28%) Carbs (52%) Protein (20%)
I forgot to drink my protien after our work out so that is why my intake was so low.
10/31/09
Weighed in today I am down 5lbs for a total of 81lbs.
Warm-up
5 minutes on the tread mill
Ankle fleability
Foam Roller
Workout today was 10 minutes on the tread mill 30-30 splits and 10 minutes on the cross trainer 30-30 splits.
Food for today.
Calories 1,819 Fat (26%) Carbs (44%) Protein (30%)
We do our Friday work out from a program out trainer has set up and I did not read it right the reps should have been 15 not 20.
Warm up
Glute Activation 1x10 R&L
Ankle Mobility with monster band 3x10 R&L
Hip Mobility 1x10
Latural Squats 1x10 R&L
5 minutes on the tread mill
Bench
4x20 @ 135lbs
DB Rows
4x20 @ 70lbs
Lat Pull Downs
4x20 @ 70lbs
Dead Lifts
4x20 @ 135lbs
10 Minute cool down on tread mill
All total this took right at 2 hrs
What a great workout
Food for the day
Calories 1,320 Fat (28%) Carbs (52%) Protein (20%)
I forgot to drink my protien after our work out so that is why my intake was so low.
10/31/09
Weighed in today I am down 5lbs for a total of 81lbs.
Warm-up
5 minutes on the tread mill
Ankle fleability
Foam Roller
Workout today was 10 minutes on the tread mill 30-30 splits and 10 minutes on the cross trainer 30-30 splits.
Food for today.
Calories 1,819 Fat (26%) Carbs (44%) Protein (30%)
Last edited:
11/2/09
We did blood pressure checks at the gym today mine was 114/62 resting heart rate of 66.
Warm up
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L
Hip Mobility 1x10
Latural Squats 1x10 R&L
5 minutes on the tread mill
Workout
First two Circuits done 3 times back to back
First Circuit
Push Pulls 1x20 45lbs Right and Left
Dead Lifts 1x20 115lbs
Cross Trainer 10-5-15-5-10
Top heart rate 146 during the 3rd circuit
Second Circuit
Incline decline push pulls 1x15 @ 45lbs
RDL's 1x15 @ 95lbs
Tread mill @ 4.2 MPH for 45 seconds we have to walk.
Top heart rate was 152 during the 3rd circuit
Third circuit
3 10 second front planks
3 10 second right side planks
3 10 second left side planks
We did this circuit 2 times.
My oldest son is now working with our trainer so now their are 3 of us working together.
Food for the day
Calories 1,778 Fat (15%) Carbs (50%) Protein (36%)
We did blood pressure checks at the gym today mine was 114/62 resting heart rate of 66.
Warm up
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L
Hip Mobility 1x10
Latural Squats 1x10 R&L
5 minutes on the tread mill
Workout
First two Circuits done 3 times back to back
First Circuit
Push Pulls 1x20 45lbs Right and Left
Dead Lifts 1x20 115lbs
Cross Trainer 10-5-15-5-10
Top heart rate 146 during the 3rd circuit
Second Circuit
Incline decline push pulls 1x15 @ 45lbs
RDL's 1x15 @ 95lbs
Tread mill @ 4.2 MPH for 45 seconds we have to walk.
Top heart rate was 152 during the 3rd circuit
Third circuit
3 10 second front planks
3 10 second right side planks
3 10 second left side planks
We did this circuit 2 times.
My oldest son is now working with our trainer so now their are 3 of us working together.
Food for the day
Calories 1,778 Fat (15%) Carbs (50%) Protein (36%)
11/3/09
Warm up
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L
Hip Mobility 1x10
Latural Squats 1x10 R&L
Did 28 minutes on the tread mill with these splits
5 minutes at 4.0 mph 2 min at 3.0 mph
5 minutes at 3.8 mph 2 min at 3.0 mph
5 minutes at 3.8 mph 2 min at 3.0 mph
5 minutes at 3.8 mph 2 min cool down
Heart rate averaged 146 during the 5 minutes down to 100 on the 2 minutes.
Food for the day
Calories 1,681 Fat (23%) Carbs (38%) Protein (39%)
Warm up
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L
Hip Mobility 1x10
Latural Squats 1x10 R&L
Did 28 minutes on the tread mill with these splits
5 minutes at 4.0 mph 2 min at 3.0 mph
5 minutes at 3.8 mph 2 min at 3.0 mph
5 minutes at 3.8 mph 2 min at 3.0 mph
5 minutes at 3.8 mph 2 min cool down
Heart rate averaged 146 during the 5 minutes down to 100 on the 2 minutes.
Food for the day
Calories 1,681 Fat (23%) Carbs (38%) Protein (39%)
Marie,
I am very proud of myself for getting off the pounds but I think the thing I am the proudest of is the fact that my girlfriend and now my son are working with me and it's helping all of us!
Another thing I am very proud of is the fact that our gym has us do a write up about every 6 weeks to keep everyone up today, it's really great to walk into the gym and have people say you all are doing so great your works out are so intense.
Thanks a bunch yours and everyones support is so important to us you all may never know how much it helps.
I am very proud of myself for getting off the pounds but I think the thing I am the proudest of is the fact that my girlfriend and now my son are working with me and it's helping all of us!
Another thing I am very proud of is the fact that our gym has us do a write up about every 6 weeks to keep everyone up today, it's really great to walk into the gym and have people say you all are doing so great your works out are so intense.
Thanks a bunch yours and everyones support is so important to us you all may never know how much it helps.
11/4/09
Our Trainer did my sons evaluation tonight so we had a lite day and moved our workout to Thursday.
Warm up
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L < We do 3 diffrent kinds of these.
Hip Mobility 1x10
10 Minutes on tread mill.
10 Minutes on the Cross Trainer.
Food for the day.
Calories 1,807 Fat (23%) Carbs (35%) Protein (42%)
I had a Big Steak tonight man was it good!!!!!
Our Trainer did my sons evaluation tonight so we had a lite day and moved our workout to Thursday.
Warm up
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L < We do 3 diffrent kinds of these.
Hip Mobility 1x10
10 Minutes on tread mill.
10 Minutes on the Cross Trainer.
Food for the day.
Calories 1,807 Fat (23%) Carbs (35%) Protein (42%)
I had a Big Steak tonight man was it good!!!!!
11/05/09
Trainer day and what a work-out!!!!!
Warm up
Foam roll legs, hips and back <helps with sorness
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L < We do 3 diffrent kinds of these.
Hip Mobility 1x10
We did all of these 4 times.
1st Circuit we did all of these for 30 seconds as amny peps as we could do.
Body weight Box squats
Incline push-ups
incline Pull-ups
Ab-rollouts
Cross trainer
2nd Circuit
Smashes with 12lb heavy ball
Kettle bell swings< we do not have kettle bells at the gym so we used dumbbells
cross trainer
Now here is something new he had us do.
10 second planks with a twist you have to have a partner, to get set up you lay down head to head just far enough apart that you can shake hands now get up into the plank and then take turns givin each other 5 (you know a hand slap) talk about tough we did this 4 times also.
Then we did 10 second plank-pushups we only did 1 set of these so we could see how to do them.
This work and warm up lasted 1.5 hours.
He kicked our butts!!!!!
Food for the day
Calories 1,719 Fat (18%) Carbs (51%) Protein (32%)
Trainer day and what a work-out!!!!!
Warm up
Foam roll legs, hips and back <helps with sorness
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L < We do 3 diffrent kinds of these.
Hip Mobility 1x10
We did all of these 4 times.
1st Circuit we did all of these for 30 seconds as amny peps as we could do.
Body weight Box squats
Incline push-ups
incline Pull-ups
Ab-rollouts
Cross trainer
2nd Circuit
Smashes with 12lb heavy ball
Kettle bell swings< we do not have kettle bells at the gym so we used dumbbells
cross trainer
Now here is something new he had us do.
10 second planks with a twist you have to have a partner, to get set up you lay down head to head just far enough apart that you can shake hands now get up into the plank and then take turns givin each other 5 (you know a hand slap) talk about tough we did this 4 times also.
Then we did 10 second plank-pushups we only did 1 set of these so we could see how to do them.
This work and warm up lasted 1.5 hours.
He kicked our butts!!!!!
Food for the day
Calories 1,719 Fat (18%) Carbs (51%) Protein (32%)
10/06/09
Today at the gym
Warm up
Foam roll legs, hips and back <helps with sorness
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L < We do 3 diffrent kinds of these.
Standing cable rows
4x10 @ 210lbs waiting on a tread mill
Have been wanting to try to run again so I tried 6 MPH for 1 minutes and it was not to bad so I tried to do did 20 minutes where I would run at 6 MPH for 30 seconds then step off for 30 seconds I made it thru 10 minutes and walked at 4.5 MPH for a minute then did 8 more minutes at 6 MPH steping off every 30 seconds that left me 1 minute so I kicked it up to 7 MPH for the last minute, heart high was 156.
The tread mill said 1.75 miles but I only ran half of that.
It felt great to be able to run again.
Food for the day
Calories 1,336 Fat (14%) Carbs (66%) Protein (20%)
11/07/09
Weighed in today stayed at 341lbs for the week my carb intake was high all week plus a couple of bad meals so I understand.
Work out
Normal Warm-up
Bench Press
4x15 @ 145lbs
Dead lift
4x15 @ 175lbs
Bench Rows
R&L together
2x15 @ 75lbs
2x10 @ 75lbs
4x10 @ 75lbs
2x10 @ 5lbs
Lat pull downs
4x15 @ 75lbs
Then my son said he could do more in a row than I could so I did 50 more and I smoked him!!!! Thats 1 for the old guys.......LOL
Food for the day
Calories 2,028 Fat (14%) Carbs (50%) Protein (36%)
11/08/09
Our off day at the gym did not do a lot watched football and messed around on the computer.
Starting to get excited about my upcoming trip to Las Vegas this weekend poker table here I come!!!!
Food for the day.
Calories 1,472 Fat (24%) Carbs (57%) Protein (20%)
You all have a great day!
T
Today at the gym
Warm up
Foam roll legs, hips and back <helps with sorness
Glute Activation 1x10 R&L
Ankle Mobility 3x10 R&L < We do 3 diffrent kinds of these.
Standing cable rows
4x10 @ 210lbs waiting on a tread mill
Have been wanting to try to run again so I tried 6 MPH for 1 minutes and it was not to bad so I tried to do did 20 minutes where I would run at 6 MPH for 30 seconds then step off for 30 seconds I made it thru 10 minutes and walked at 4.5 MPH for a minute then did 8 more minutes at 6 MPH steping off every 30 seconds that left me 1 minute so I kicked it up to 7 MPH for the last minute, heart high was 156.
The tread mill said 1.75 miles but I only ran half of that.
It felt great to be able to run again.
Food for the day
Calories 1,336 Fat (14%) Carbs (66%) Protein (20%)
11/07/09
Weighed in today stayed at 341lbs for the week my carb intake was high all week plus a couple of bad meals so I understand.
Work out
Normal Warm-up
Bench Press
4x15 @ 145lbs
Dead lift
4x15 @ 175lbs
Bench Rows
R&L together
2x15 @ 75lbs
2x10 @ 75lbs
4x10 @ 75lbs
2x10 @ 5lbs
Lat pull downs
4x15 @ 75lbs
Then my son said he could do more in a row than I could so I did 50 more and I smoked him!!!! Thats 1 for the old guys.......LOL
Food for the day
Calories 2,028 Fat (14%) Carbs (50%) Protein (36%)
11/08/09
Our off day at the gym did not do a lot watched football and messed around on the computer.
Starting to get excited about my upcoming trip to Las Vegas this weekend poker table here I come!!!!
Food for the day.
Calories 1,472 Fat (24%) Carbs (57%) Protein (20%)
You all have a great day!
T
11/09/09
We had a great work out with Jordan last right up to the last little bit, we got on the tread mills for our intervals so I kicked it up to 7 MPH and took off made it thru the first 20 second split and Jordan told me to slow it down to 6MPH but I told him I was ok and took off for the second one and something gave way in my right leg up high on my calf so I walked the rest of that split.
Tried to run the next one but it did not work so I finished the ten minutes of 20-40 intervals.
Not to sure what I did I dont think it's to bad it's a little sore today but it's not black and blue and I can walk fine so I am hoping its just a pull or a strain.
Any way heres the work-out.
1st Circuit we did it 4 times
Push Pulls on the cable machine
1x15 the 1st time thru then 1x15 @ 70lbs
Push-ups < real ones this time not inclined
1x10
Incline Pull-ups
1x10
Ab Rollouts
1x10
Wall reaches < great for shoulder mobility
1x10
Tread mill
30 second run @ 6MPH
2nd Circuit we did it 3 times
Mobility excersise: Hip, Shoulder, Hip
1x10
Body Squats
1x10
Single Leg dips R&L
1x10
Then we did the tread mill intervals where I injured myself.
Food for the day
Calories 1,518 Fat (17%) Carbs (53%) Protein (30%)
11/10/09
Today I am going to get back on track and get my carb intake back down to 40% where it belongs.
Have a great day everyone.
We had a great work out with Jordan last right up to the last little bit, we got on the tread mills for our intervals so I kicked it up to 7 MPH and took off made it thru the first 20 second split and Jordan told me to slow it down to 6MPH but I told him I was ok and took off for the second one and something gave way in my right leg up high on my calf so I walked the rest of that split.
Tried to run the next one but it did not work so I finished the ten minutes of 20-40 intervals.
Not to sure what I did I dont think it's to bad it's a little sore today but it's not black and blue and I can walk fine so I am hoping its just a pull or a strain.
Any way heres the work-out.
1st Circuit we did it 4 times
Push Pulls on the cable machine
1x15 the 1st time thru then 1x15 @ 70lbs
Push-ups < real ones this time not inclined
1x10
Incline Pull-ups
1x10
Ab Rollouts
1x10
Wall reaches < great for shoulder mobility
1x10
Tread mill
30 second run @ 6MPH
2nd Circuit we did it 3 times
Mobility excersise: Hip, Shoulder, Hip
1x10
Body Squats
1x10
Single Leg dips R&L
1x10
Then we did the tread mill intervals where I injured myself.
Food for the day
Calories 1,518 Fat (17%) Carbs (53%) Protein (30%)
11/10/09
Today I am going to get back on track and get my carb intake back down to 40% where it belongs.
Have a great day everyone.
11/10/09
Went to the gym and did a normal Tuesday workout it's a lite day, the calf is a little sore when I try to push off with it so no running today.
We did our normal warm-up then did 20 minutes of 20-40 intervals on the cross trainer I normaly take a break for a couple of minutes at the half way mark but tonight I went the whole 20 minutes with out a break.
Food for the day
Calories 1,513 Fat (17%) Carbs (42%) Protein (41%)
Carb count was better but I really need to get a little more good fat in my diet.
The protein was jacked way up because I was short on calories so I did a double protien shake.
Have a great day everyone.
Went to the gym and did a normal Tuesday workout it's a lite day, the calf is a little sore when I try to push off with it so no running today.
We did our normal warm-up then did 20 minutes of 20-40 intervals on the cross trainer I normaly take a break for a couple of minutes at the half way mark but tonight I went the whole 20 minutes with out a break.
Food for the day
Calories 1,513 Fat (17%) Carbs (42%) Protein (41%)
Carb count was better but I really need to get a little more good fat in my diet.
The protein was jacked way up because I was short on calories so I did a double protien shake.
Have a great day everyone.
Ok everyone I am back from Vegas and I have some catching up to do.
11/11/09
We did our workout with Jordan
First Circuit we did this 4 times
1x15 Push - Pulls @ 75lbs R&L
1x15 RDL 135lbs
30 Second sprint on the cross trainer
Second Circuit we did this 4 times 30 seconds each set
Smashes with 12lb heavy ball
Kettle bell swings< we do not have kettle bells at the gym so we used dumbbells
Cross trainer
Third Circuit we did this 4 times
3x10 Front Plank
3x10 Right side plank
3x10 Left side plank
1x15 Lat pull downs @ 115lbs
1x10 Curl Presses @ 20lbs
Calories 1,464 Fat (29%) Carbs (27%) Protein (44%)
11/12/09
Got on the plane at 7AM to go to Vegas.
I did not keep track of what I ate in my log for the weekend just thought I would take a few days to enjoy my short vacation.
Also did not work-out except for a bunch of walking and it was so nice to not be the guy in the group holding everyone up having to rest all the time in fact none of us had to rest as the other big guy in the group has be working on his health also.
Got home Sunday the 15th so I could rest what a weekend......
Went and to weigh in and some how I managed to take another 4lbs off makes the total 85lbs so far.
11/11/09
We did our workout with Jordan
First Circuit we did this 4 times
1x15 Push - Pulls @ 75lbs R&L
1x15 RDL 135lbs
30 Second sprint on the cross trainer
Second Circuit we did this 4 times 30 seconds each set
Smashes with 12lb heavy ball
Kettle bell swings< we do not have kettle bells at the gym so we used dumbbells
Cross trainer
Third Circuit we did this 4 times
3x10 Front Plank
3x10 Right side plank
3x10 Left side plank
1x15 Lat pull downs @ 115lbs
1x10 Curl Presses @ 20lbs
Calories 1,464 Fat (29%) Carbs (27%) Protein (44%)
11/12/09
Got on the plane at 7AM to go to Vegas.
I did not keep track of what I ate in my log for the weekend just thought I would take a few days to enjoy my short vacation.
Also did not work-out except for a bunch of walking and it was so nice to not be the guy in the group holding everyone up having to rest all the time in fact none of us had to rest as the other big guy in the group has be working on his health also.
Got home Sunday the 15th so I could rest what a weekend......
Went and to weigh in and some how I managed to take another 4lbs off makes the total 85lbs so far.
Last edited:
11/16/09
Back to the gym and what a work-out, I really don't think it was harder than any other work out with Jordan I think I was still wipedout from my weekend (note to self your not 21 any longer)
Girlfriend had to work late so she get to workout with Jordon by her self Tuesday while my son and I lift
1st circuit done 4 times
3x10 second front planks
3x10 second right side planks
3x10 second left side planks
2nd circuit done 4 times
1x10 horzontal push pulls @ 60lbs
1x10 RDL @ 95lbs
A hard 45 seconds on the cross trainer @ level 10
10 second hold R&L glute activation
3rd circuit done 6 times
1x10 incline decline push pulls @ 50lbs right dom half way thru switched to left dom
1x10 single leg RDL with 30lbs DB R&L
A hard 45 seconds on the cross trainer @ level 10
1x10 ankle flexability
4th circuit done 3 times
1x10 incline pushups
1x10 incline pullups
1x20 land mines
We also started working on a new excersise called a turkish getups we started with a 20lb db here is a youtube link
Food for the day
Calories 1,542 Fat (11%) Carbs (49%) Protein (40%)
11/17/09
Workout
Bench Press
1x10 @ 135lbs warm-up
1x10 @ 155lbs
1x1 @ 205lbs <<<<<< Old 1 rep max
1x1 @ 225lbs <<<<<< New 1 rep max
2x10 @ 135lbs
Dumb Bell Rows
4x10 @ 50lbs
Decline Dumb Bell Bench Press
1x10 @ 55lbs <<<< had trouble with control so moved down.
3x10 @ 35lbs
Finished off with 10 minutes on the treadmill 30 second of jogging at 5MPH 30 seconds rest.
I did not eat enough today part of the problem was I forgot to drink my protein after our workout but even with that I would have been way under, I just was not hungry.
Calories 1,132 Fat (19%) Carbs (47%) Protein (33%)
Back to the gym and what a work-out, I really don't think it was harder than any other work out with Jordan I think I was still wipedout from my weekend (note to self your not 21 any longer)
Girlfriend had to work late so she get to workout with Jordon by her self Tuesday while my son and I lift
1st circuit done 4 times
3x10 second front planks
3x10 second right side planks
3x10 second left side planks
2nd circuit done 4 times
1x10 horzontal push pulls @ 60lbs
1x10 RDL @ 95lbs
A hard 45 seconds on the cross trainer @ level 10
10 second hold R&L glute activation
3rd circuit done 6 times
1x10 incline decline push pulls @ 50lbs right dom half way thru switched to left dom
1x10 single leg RDL with 30lbs DB R&L
A hard 45 seconds on the cross trainer @ level 10
1x10 ankle flexability
4th circuit done 3 times
1x10 incline pushups
1x10 incline pullups
1x20 land mines
We also started working on a new excersise called a turkish getups we started with a 20lb db here is a youtube link
Food for the day
Calories 1,542 Fat (11%) Carbs (49%) Protein (40%)
11/17/09
Workout
Bench Press
1x10 @ 135lbs warm-up
1x10 @ 155lbs
1x1 @ 205lbs <<<<<< Old 1 rep max
1x1 @ 225lbs <<<<<< New 1 rep max
2x10 @ 135lbs
Dumb Bell Rows
4x10 @ 50lbs
Decline Dumb Bell Bench Press
1x10 @ 55lbs <<<< had trouble with control so moved down.
3x10 @ 35lbs
Finished off with 10 minutes on the treadmill 30 second of jogging at 5MPH 30 seconds rest.
I did not eat enough today part of the problem was I forgot to drink my protein after our workout but even with that I would have been way under, I just was not hungry.
Calories 1,132 Fat (19%) Carbs (47%) Protein (33%)
11/18/09
First Circuit done 3 times
Second Circuit we did this 4 times
30 seconds Smashes with 12lb heavy ball
30 seconds each hand Kettle bell swings< we do not have kettle bells at the gym so I used dumbbells 35lbs
45 seconds Cross trainer on level 12
Second Circuit
3x10 DB swings to an over head position down into a squat position then press back up into an over head position this was done with 15lb DB in each hand so from now on I will just call them SSP's thought about SOB's............LOL
1x10, 1x8, 1x2 & 1x1 Turkish Get-ups started with a 20lb DB but half way thru the second set I had to switch to a 10lb only did the 1x1 because I had to get up off the floor anyway..................
I think these 2 exercises may be the toughest we have done to date.
Finished off with a nice walk @ 3 MPH for 15 min
Food for the day
Calories 1,715 Fat (20%) Carbs (43%) Protein (36%)
First Circuit done 3 times
Second Circuit we did this 4 times
30 seconds Smashes with 12lb heavy ball
30 seconds each hand Kettle bell swings< we do not have kettle bells at the gym so I used dumbbells 35lbs
45 seconds Cross trainer on level 12
Second Circuit
3x10 DB swings to an over head position down into a squat position then press back up into an over head position this was done with 15lb DB in each hand so from now on I will just call them SSP's thought about SOB's............LOL
1x10, 1x8, 1x2 & 1x1 Turkish Get-ups started with a 20lb DB but half way thru the second set I had to switch to a 10lb only did the 1x1 because I had to get up off the floor anyway..................
I think these 2 exercises may be the toughest we have done to date.
Finished off with a nice walk @ 3 MPH for 15 min
Food for the day
Calories 1,715 Fat (20%) Carbs (43%) Protein (36%)
Way to go tony,
I am loving using the kettlebell in my workout and I have noticed the difference in the last month or so.
Tesco (in the UK) have started selling low price kettlebells I think they are a partner of Wallmart in the US, so they may have them for purchase.
If you are starting Turkish Get Ups getting a KB will really test you compared to a DB.
I am loving using the kettlebell in my workout and I have noticed the difference in the last month or so.
Tesco (in the UK) have started selling low price kettlebells I think they are a partner of Wallmart in the US, so they may have them for purchase.
If you are starting Turkish Get Ups getting a KB will really test you compared to a DB.
The gym is looking into getting some KB's if they done I will be looking for some myself.
10/20/09
Had a light day at the gym we did 30-30 splits on the treadmill jogging at 5MPH and 30-30 splits on the cross trainer 10 min on each.
Food for the day we used this as our free day.
Calories 1,875 Fat (25%) Carbs (54%) Protein (21%)
Weigh in today was 334lbs down another 3 lbs
10/20/09
Had a light day at the gym we did 30-30 splits on the treadmill jogging at 5MPH and 30-30 splits on the cross trainer 10 min on each.
Food for the day we used this as our free day.
Calories 1,875 Fat (25%) Carbs (54%) Protein (21%)
Weigh in today was 334lbs down another 3 lbs