|Archives||JAN 04||* JAN 11 *||JAN 18||JAN 25|
BACK TO 'NORMAL'?
01/05 thru 01/11 - Well, back to a full work week and fairly normal schedule...is that a good thing?
It's been pretty cold here, so I tend to stay home as much as possible. We've got the heaters in our basement gym timed to start an hour before I get down there.
Yeah, I'm a lizard trying to tolerate the cold until the sun and warmth return.
I've also been getting into my nutrition books in the evenings after fixing supper. I'm no gourmet chef, but I try to
fix balanced meals most of the time for the family. Usually, I fix different meals for them for supper while I eat my salad with tuna.
It works for us.
I just started teaching the kids about web development, and they are really picking it up well. Pretty cool. We're such geeks.
My husband is in the Army Reserves, so I've attended a few military functions over the years. These pictures were taken before attending a farewell dinner for his commanding general this weekend. These events are pretty formal, so we had to try to act proper. It was a very nice evening, but everyone couldn't wait to get out of their dress uniforms (which tend to get snug over the years...) and hit the Irish Pub! It was my first time at this Irish Pub--great ambiance, the 'Men in Kilts' Band playing, people dancing and singing. I'm not Irish, but I couldn't help but get into the spirit and sing with everyone else!
|NUTRITION - TYPICAL DAY (approx. 192g protein, 117g carbs, 35g fat  -or- 50%-30%-20% of 1550 cals.)|
| 05:00AM |
|1 - 2 scoops Mass Maker (before weight training workouts)|
| 07:15AM |
|3 oz. Ground Turkey Breast or Lean Beef, 3 egg whites, 1/2 grapefruit or 1/3 cup oatmeal (dry), Vitamin Pak, 2 Ultra 40s (Liver Tablets)|
| 09:30AM |
|1 scoop Ultra Size, 1 scoop Muscle Provider, 1 tsp all-natural peanut butter, 2 Ultra 40s|
|5 oz Chicken Breast or White Fish, 4-5 oz sweet potato, spinach or green beans, 3 Ultra 40s>|
| 04:15PM |
|2 scoops Muscle Provider, frozen berries, 1 tsp all-natural peanut butter, 3 Ultra 40s|
| 07:30PM |
|6 oz can White Tuna, 3 cups Spinach Salad (with broccoli, cucumbers, radishes, peppers, green onions, peas), 1 TBS Paul Newman's Olive Oil and Vinegar, 2 Ultra 40s||
NOTES: || Wednesday - 1 Lean Pocket, Broccoli, and Granny Smith apple with 1 TBS peanut butter for supper|
Saturday - Military Function - Soup, Salad, Roast Beef/Chicken, a little pasta, veggies, Ice Cream Dessert for supper
Sunday - only ate 4 meals because slept in late.
|TRAINING (SHOULDERS, CALVES, ABS) - MONDAY, 5:30AM|
|Bent Over Rear Cable Laterals (10)||3||12|
|Seated Arnold DB Presses (20-25)||4||12|
|1 Arm Side Laterals (10-15)||4||9-12|
|Overhead Machine Presses (30-40)||4||10-12|
|Calf Press (340)||3||12|
|End of Bench Crunches||3||15|
|TRAINING (ABS, CARDIO) - TUESDAY, 5:30AM|
|Kneeling Rope Crunches (30)||4||15|
|Vertical Leg Raises||4||12|
|CARDIO - Rowing Machine, 20 minutes--I won!|
|TRAINING (LEGS, CALVES) - WEDNESDAY, 5:30AM|
|Hyperextensions for Hamstrings||3||10|
|Stiff-Legged DB Deadlifts (25-30)||4||10-12|
|Smith Machine Lunges (20-30)||4||12|
|Leg Press (160-250)||5||15-18|
|1-Leg Leg Extensions||2||12|
|1-Leg Standing Calf Raises (20lb DB) / superset with Seated Calf Raises (50)||3||12 / 12|
|TRAINING (CHEST, BIS, SHOULDERS(light)) - THURSDAY, 5:30AM|
|Incline Dumbbell Press (25-35)||4||8-12|
|Dumbbell Pullovers (40) / superset with Pushups off Squat Bar||4||12 / 12|
|Incline DB Curls (15-20)||4||10-12|
|Standing Rope Curls (50-70)||4||10-12|
|1 Arm Bench Curls (15-20)||3||10-12|
|Seated Side Laterals (10)||3||12|
|TRAINING (ABS, CARDIO) - FRIDAY, 5:30AM|
|Machine Crunches (30)||4||20|
|Vertical Leg Raises||4||15|
|CARDIO - Treadmill--incline, 20 minutes|
|TRAINING (BACK, TRICEPS) - SATURDAY, 6:00AM|
|Front Lat Pulldowns (50-70)||4||10-12|
|Dumbbell BentOver Rows (30-50)||4||8-12|
|1 Arm Seated Machine Row (45)||4||12|
|1 Arm Kneeling Cable Pulldown (40)||3||12|
|Lying Dumbbell Extension (15-20)||4||10-12||1 Arm Reverse Grip Pushdown (15) / superset with Bench Dips||3||12 / 15|
|TRAINING (SHOULDERS, CALVES, ABS) - SUNDAY, 2:30PM|
|Standing Partial Cleans (40-50)||5||9-12|
|1 Arm Side Laterals (10-15)||4||8-12|
|Bent Over Rear Laterals (15) / superset with DB Front Raises (10)||3||10 / 10|
|Calf Press (340)||3||15|
|End of Bench Crunches||3||15|