Thread: The final leg!!!

Here is your schedule for the next 2 weeks:

Sunday: 20 min HIIT, 20 min Cardio, Back & Abs
Monday: 40 min AM Cardio
Tuesday: Arms & Abs
Wednesday: Legs
Thursday: REST
Friday: Shoulders & Abs, 40 min AM Cardio (do together then have cheat meal within 1.5 of workout)
Saturday: 30 min Cardio in AM before wedding

Sunday: 20 min AM Cardio, Chest & Back
Monday: 20 min AM Cardio
Tuesday: 20 min AM Cardio, Arms & Abs
Wednesday: 20 min AM Cardio, Legs
Thursday: 20 min AM Cardio
Friday: 20 min AM Cardio, Shoulders & Abs
Saturday: REST

Shoulders & Abs (friday)
Superset 1: DB Press: 10, 8, 12, 6
Superset 1: Seated DB Laterals: 10, 8, 12, 6

Superset 2: Front DB Laterals: 3 sets of 8
Superset 2: Bent Over Cable Laterals: 3 sets of 8

Superset 3: Upright BB Rows: 3 sets of 8
Superset 3: Lying Side Laterals: 3 sets of 8

Triset: Rope Crunches: 3 sets of 30
Triset: Plank Holds: 3 sets of 45 sec
Triset: Decline Crunches: 3 sets of 15


Chest & Back (sunday)
Superset 1: Smith Machine Flat Bench Press: 12, 10, 8
Superset 1: Wide Grip Pulldowns: 12, 10, 8

Superset 2: Incline DB Press: 12, 10, 8
Superset 2: Close Grip Pulldowns: 12, 10, 8

Superset 3: Swiss Ball Pullovers: 3 sets of 10
Superset 3: Bent Over BB Rows: 3 sets of 8

Originally posted by shortstuff
Meal three: plus 1000mg ALA(i don't do the r-ALA)

You should!

R-ALA is the better form to take. R-lipoic acid is the biologically active form of alpha lipoic acid. It has been called the mitochondrial antioxidant because it is a key component of mitochondrial dehydrogenase complexes. R-lipoic acid is directly involved in cell metabolism and redox states. R-lipoic acid crosses the blood brain barrier, and helps regulate neuronal calcium homeostasis, scavenges a variety of reactive oxygen species (ROS) while recycling vitamins C, E and glutathione. R-lipoic acid has been shown to regulate pro-inflammatory cytokines, and alter the expression of "toxic genes". R-lipoic acid has been used to treat diabetes and has been recommended as a "neuroprotective agent".
There are at least four good reasons to take R-ala. First, as we age, our bodies lose the ability to synthesize enough Lipoic acid, right at the time when we most need it. Secondly, you cannot get sufficient quantities from your foods. Third, the body produces small amounts of R-Lipoic acid for metabolism that may not be of sufficient quantity to neutralize rising free radical concentrations. Fourth, a minimum amount is necessary for normal metabolic processes. Taking larger amounts, can have pronounced therapeutic effects.
Remember, alpha lipoic acid is contains 50% of the natural R-form and 50% of the unnatural S-form. Most of the therapeutic value lies in the R-form.

Oh I know dg but unfortunately no one told me all this until um, last night, so I just ran out of the old bottle and ordered a new bottle of the regular ala, so I will be ordering the r-ala next, i know this bites.

I probably will order some with the new paycheck but as of right now I am kinda tapped out.

Hi girlie!!! Good luck with your new meal plan..

AND Hope you have a YUMMY Cheat meal tonight!!!!

Let the count down begin for cheat fest 2003 LOL

dude we have 4 hours!@!!!!!!! After a throw up shoulder workout!!!!!!

hey when do i get diet for after cheat?? am I doing the same diet???

Go shorty!!! Kick ass!!

OMG I AM EATING RIGHT NOW!!!!!!! I am having a bacon cheeseburger, fries with ketchup and ice cream I AM SO HAPPY!!!!!!!!!!

Thanks JB!!!

OMG You all are going to laugh but I just powered down my burger, fries and a 2scoop waffle cone and I am not even full. I am satisfied but not full, living on just the eggs and grapefruit and protein shake with no fat and 2 bites of cuces and training and cardio, since 5am this morning I must have been WAY hungry!!!!

Shoulders & Abs (friday) 8/15/03

Superset 1: DB Press: 10, 8, 12, 627.5lbs, 25lbs, 25lbs, 22.5lbs
Superset 1: Seated DB Laterals: 10, 8, 12, 610lba, 7.5lbs, 5lbs, lbs

Superset 2: Front DB Laterals: 3 sets of 812.5, 12.5, 15
Superset 2: Bent Over Cable Laterals: 3 sets of 8had to do dumbells couldn't do the cables 10lbsx3 sets

Superset 3: Upright BB Rows: 3 sets of 850lbs, 40, 40
Superset 3: Lying Side Laterals: 3 sets of 85lbs x 3

Triset: Rope Crunches: 3 sets of 30had to do the machine crunches back is still a little messed up, 50lbs, 50lbs, 40lbs
Triset: Plank Holds: 3 sets of 45 sec
Triset: Decline Crunches: 3 sets of 15 OMG THESE FLIPPIN HURT!!!!!!!!!!!!!

8/16/03

Ok did my cardio for today 30 minutes on the elliptical with a 10 min walk on treadmill with darren for a warmup.

Diet for today and I am holding a little bit of water from cheat yesterday but feel great otherwise and am raring to go, so j'bo bring it on

10am-6 whites, 1 whole, 1/3c oatmeal
1pm-1.5 scoop protein, 1tbsp flax
4pm-5oz turkey, cuces
7pm-6oz mahi mahi

DANCING
2am-1.5 scoop protein,

8/17/03

Chest & Back (sunday)
Superset 1: Smith Machine Flat Bench Press: 12, 10, 830lbs, 25lbs, 30lbs
Superset 1: Wide Grip Pulldowns: 12, 10, 870lbs, 60lbs, 60lbs

Superset 2: Incline DB Press: 12, 10, 825lbs, 27.5lbs, 27.5lbs
Superset 2: Close Grip Pulldowns: 12, 10, 860lbs, 70lbs, 70lbs

Superset 3: Swiss Ball Pullovers: 3 sets of 103x35lbs
Superset 3: Bent Over BB Rows: 3 sets of 83x80lbs

Oh yeah and I did my 20 min cardio before any food on the treadmill on an incline of 12-15%

Food for 8/17/03

9:30am-6 whites, 2 whole, 3/4 grapefruit
1pm-5oz chicken, 1/2c rice
(train)
4pm-1.5 scoop protein, 1tbsp flax
7pm-6 oz chicken, 1c lettuce, 1tbsp ceasar dressing
10pm-1.5 scoop protein

Yeay Shorty!! doing great!! Am glad you enjoyed the cheat, you deserved it

Food for 8/18/03

6:30am-6 whites, 1 whole, 1/3c oatmeal
9:30am-1 scoop protein, 1tsp hemp
12:30pm-4oz chicken, cuces
3:30pm-1 scoop protein, 1 tsp flax
6:30pm-4oz steak, cuces
9:30pm-1/2 can tuna, 3 whites, 1tsp saffola mayo

I did my 20 min AM cardio, on the treadmilll at a 12%-14% incline

protein is WAY TOO HIGH 5 oz chicken cooked gives 45 grams protein.

should I do 5oz uncooked????

ok now I am officially getting nervous, I go up to Vancouver today to get my suits picked out and so I am totally freaked out of my mind at this point about making it down in less then seven weeks now, but there is always the 11th, which would make it less then 8 weeks, but still completely scaring the #%^( out of me.

Stay cool SS, stay cool relax. Your doing awesome

just had to get that out there cause i haven't even thought about it all weekend, things just kinda disappear when someone is around

Thats cool that is what we are here for, a support group of life so to speak. So lay it on SS, lay it on

1 oz cooked lean protein - 8.75 grams cooked
3 oz plenty cooked

well and you are just notcing that, i have been running this diet for like 2-3 weeks now.????????????