Helping with New Workout Blog

I’ve been out of the workout blogging for a while now as you can see, but will be helping to start a sweet new workout blog where i will hopefully be able to help with posting quality content for workout enthusiasts from all over.

Todays Nutrition

No workout today.  My legs are just too weak to do legs today after a full day of skiing yesterday.  I decided to switch days and have my off day today and my leg day tomorrow.  That way I can still get a good intense day in tomorrow.

Now for the eating:

Meal 1

1 egg and 4 egg whites, raisin bran with skim milk

Meal 2

Left over spagettii from the other night (see previous body blog for recipe)

Meal 3

Salmon in teryaki sauce, brown rice and broccollii

Meal 4

Protien shake (see previous posts for recipe)

Meal 5

Hambourger – extra lean ground sirloin mixed up with a garlic clove 3 tablespoons of BBQ sauce (bullseye) and 6 ritz crackers crushed.  Mix these together with your hands and make 5 patties (500g – 600g of meat).  Cook on the BBQ.  Add some low fat cheese of you desire.  Put on a high fiber whole wheat bun, add mustard or ketchup and spinich leaves.  Then have the hambourger with raw vegies.  I cut up some carrots, green pepper and celary and dipped them lightly in humus.  yum yum.

Meal 6

protien and water

Another great day, my energy is improving drastically and I have already lost three pounds.  i suspect anther pound will be shed by tomorrow.

Cardio and Meals

Great day on the ski hill. First time up this year. Spent the entire day up there with someone who was a way better skiier than me. Man did he work me. My quads are screaming from the burn. I almost did not make it down the last run my legs were so week. Great workout. I am going to have a hell of a time doing legs tomorrow. I am worried I may not be able to get out of bed tomorrow.

I took some food with me to the skihill to ensure I got my 6 meals.

Meal 1

1 egg and 4 egg whites with raisin bran and skim milk

Meal 2

tuna wrap – can of tuna drained mixed with a tablespoon of no fat mayo. Slap it on a whole wheat wrap and add a few yum yum pickles (4-6).

Meal 3

Restaurant – grilled chicken sandwich with raw vegies on the side. Not bad, the bun was sourdoe but other than that very healthy.

Meal 4

2 body for life bars and a few peanuts and raisins (nothing added such as salt, just plainnuts and raisins)

Meal 5

Off the hill and had a protien shake

Meal 6

Chili – cook up extra lean ground sirloin, drain it, add one onion, cook, add 2 cans of dark red kidney beans and two cans of tomatoe soup, stir, add chili powder, vinigar (1 tablespoon), cook for 5 minutes then eat. Has lots of protien and fiber.

Meal 7

protien and water

7 meals today but I worked for it.

Nutrition

Meal 1

1 egg and 4 egg whites scrambled, raisin bran and skim milk

Meal 2

Spegettii and meat sauce (lean ground sirloin, whole wheat spegettii, red peppers, onion)

Meal 3

Protien shake

Meal 4

Turkey wrap and a large carrot

Meal 5

Salmon in teriaki sauce, brown rice, brocollii

Meal 6

Protien and water

Cardion tomorrow.  No intervals as I will be downhill skiing woo hoo.  Still a great cardio workout.  I am looking forward to it.

Deltoids And Biceps

Well here is my workout for delts and bis. It was a tough one today but I fell grrrrreat!

10 minute warm up on the treadmill. 6.5 mph at 2 incline.

Smith Machine shoulder presses – 2 warm up sets using the bar and 95 pounds. Then 135 pounds for a set of 12, 145 pounds for a set of 10 then 155 pounds for a set of 6 then had to drop down to 135 pounds for my last 2. 160 pounds for a set of 5 couldn’t quite get that lest rep. Little dissapointing but the 60 – 90 seconds between sets definately ups the intensity.

Dumbell Curls – set of 10 with 60 lbs dumbells, set of 10 with 60 lbs dumbells, then a set of 7 with 60 lbs dumbells then drop down to 50 lbs for the last three. I was very happy with this. But my arms burned.

Wide grip upright rows – 110 lbs for 12, 120 lbs for 10, 125 lbs for 8 and 130 lbs for 6. Could have probably got 8 on my last set. I keep my grip wide to work the lateral delt. 60 seconds in between…

Now for the pain…

camber bar standing bicep curls with 75 pounds (about 50-60% of my max) curl 1, then partner curls one (if you don’t have a partner, put it down on a bench and pretend your partner does one). Then do 2 curls. Then 3 and so on up to 10. At about 5 my arms begin to really burn. I pull off 10 but it kills me for the rest of my workout. This is intensity at its finest. Give it a try, you’ll never forgive me.

Bent over lateral delt raises and hammer curls across the front of your body as a superset. I used 40 pounds and 50 pounds respectively. These were killer especially the hammer curls because my biceps were nuked from the last excercise.

Good workout. had a great burn.