Workout log 2/28 (Afternoon)

Swiss Ball Crunch
160 with 8lbs Medicine Ball

Seated Twist
40 with 8lbs Medicine Ball

Supine Leg lifts
40

Abdomen Lift
20

Crunch
At least 200

Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20

Ran 2.28 Miles 20'07 Minutes (Treadmill Random)

Workout log 2/28 (Morning)

Workout Weight Reps
Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20

Incline Bench (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12

Bench Press (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12

Fly (Machine)
Set 1 70lbs 12
Set 2 70lbs 12
Set 3 70lbs 12

Lat Pulldown (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12

Seated Row/Rear Delt (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12

Shoulder Press (Machine)
Set 1 70lbs 12
Set 2 70lbs 12
Set 3 70lbs 12

Lat Raise (Machine)
Set 1 70lbs 12
Set 2 70lbs 12
Set 3 70lbs 12

Back Extension (Machine)
Set 1 170lbs 12
Set 2 170lbs 12
Set 3 170lbs 12

Ran 2.26 Miles 20'13 Minutes (Treadmill Random)

Workout log 2/27

2/272/22HGM: Phase 1 (Beginner)
Triad A
Workout Weight Reps
Dumbbell Bench
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12

Dumbbell Deadlift
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12

Dumbell Pullover
Set 1 40lbs(20) 12
Set 2 40lbs(20) 12

Triad B
Workout Weight Reps
Dumbell Squat
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12

Dumbell Bent Over Row
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12

Dumbell Lunge
Set 1 90lbs(45) 10
Set 2 90lbs(45) 10

Triad C
Workout Weight Reps
Barbell Cuban Press
Set 1 45lbs 12
Set 2 45lbs 12

Dumbell Seated Calf Raise
Set 1 90lbs(45) 15
Set 2 90lbs(45) 20

Crunch
Set 1 20
Set 2 20

Ran 1.07 Miles 10'11 Minutes (Treadmill Random)

Milan's Workout Log 2/27

Ah yes... cardio day. Did I ever tell you guys how much I hate cardio day?

So, the alarm goes off at 5:30. I go to turn it off, only to realize... CRAP, another episode of muscle spasams in my back. The body says, "Shut it down Champ." Then motivation kicks in and say, "Get out of bed, Chump!" The war wages on for about 20 mins. I finally get out of bed and get dressed for the gym. Who's the chump now?

30 mins on the elliptical at level 6.

Thought of the day: "All stess is self-inflicted, don't do something today that might cause you stress six years from now." -Some guy in the locker room.

Milan's Workout Log 2/26

Monday's workout was horrible. I didn't have the energy to get though the workout. I've had this problem a few times when trying HGM Phase 1. I think i need to investigate better ways to get nutrition in the mornings before I work out.

Triad A
Barbell Bench Press
115lbs x 15 reps (Completed 2 circuits)

Dubbell Deadlifts
45lbs x 15 reps (Circuit 1)
50lbs x 8 reps (Circuit 2)

Lat Pulldown
50lbs x 15 reps (Circuits 1&2)

Triad B
Leg Press
180lbs x 15 reps (Circuit 1)

Cable Seated Row
60lbs x 15 reps (Circuit 1)

Dumbbell Stepup
20lbs x 15 reps (Circuit 1)

Notice, I didn't do so well today. I was quite tired after the first set of Triad B. I could have done more, but then a stupid lady was hogging the leg press station that I had already set up. At that point the negativity crept in and I didn't feel like setting up a new station. So... I quit.

Workout log 2/26

Walked 2.25 Miles 44'38 Minutes (Walk through City)

Workout log 2/25

2/25
Workout Weight Reps
Incline Bench (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Bench Press (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Lat Pulldown (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Seated Row (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Hip Abductor (Machine)
Set 1 100lbs 20
Set 2 100lbs 20
Set 3 100lbs 20
Ran 2.3 Miles 20'54 Minutes (Treadmill Random)

Workout log 2/23

2/23
Workout Weight Reps
Incline Bench (Machine)Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Bench Press (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Lat Pulldown (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Seated Row (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Hip Abductor (Machine)
Set 1 100lbs 20
Set 2 100lbs 20
Set 3 100lbs 20
Ran 1.14 Miles 9'59 Minutes (Treadmill Random)

Workout log 2/22

2/22
HGM: Phase 1 (Intermediate/Adv Workout)
Quad A
Workout Weight Reps
Dumbbell Squat
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Set 3 90lbs(45) 12

Dumbell Bench
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Set 3 90lbs(45) 12

Dumbbell Deadlift
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Set 3 90lbs(45) 12

Pull Up
Set 1 200 10
Set 2 200 10
Set 3 200 10

Quad B
Workout Weight Reps
DipSet 1 200 12
Set 2 200 10
Set 3 200 10
Dumbell Lunge
Set 1 90lbs(45) 12
Set 2 90lbs(45) 10
Seated Row
Set 1 70lbs 12
Set 2 70lbs 12

Ran 1.61 Miles 14'37 Minutes (Treadmill Random)

Workout log 2/21

2/21
Workout Weight Reps
Incline Bench (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12

Bench Press (Machine)
Set 1 90lbs 12Set 2 90lbs 12Set 3 90lbs 12

Lat Pulldown (Machine)
Set 1 90lbs 12Set 2 90lbs 12Set 3 90lbs 12

Seated Row (Machine)
Set 1 90lbs 12Set 2 90lbs 12Set 3 90lbs 12

Hip Abductor (Machine)
Set 1 100lbs 20
Set 2 100lbs 20
Set 3 100lbs 20

Ran 1.52 Miles 16'17 Minutes (Treadmill Random)

Workout log 2/20

2/20
Ran 2.23 Miles 20'44 Minutes (Treadmill Random)

On the real...

I'm all for being exercising consistenly to reduce stress, eating right, losing weight to live a longer life, improving my cardiovascular system to reduce heart disease...but truth of the matter is, I need to look damn good next time I take my shirt off next time we roll to MIA! (just in case B is there....with or without J!)

HGM Phase1: Day 1

http://spreadsheets.google.com/pub?key=pPIgiyt2O559GcNM8FFMNOQ&output=html

Homemade Protein Bars

Protein Bars
Recipe courtesy Alton Brown, 2005
Show: Good Eats
Episode: Power Trip

• 4 ounces soy protein powder, approximately 1 cup
• 2 1/4 ounces oat bran, approximately 1/2 cup 2
• 3/4 ounces whole-wheat flour, approximately 1/2 cup
• 3/4-ounce wheat germ, approximately 1/4 cup
• 1/2 teaspoon kosher salt
• 3 ounces raisins, approximately 1/2 cup
• 2 1/2 ounces dried cherries, approximately 1/2 cup
• 3 ounces dried blueberries, approximately 1/2 cup
• 2 1/2 ounces dried apricots, approximately 1/2 cup
• 1 (12.3-ounce) package soft silken tofu
• 1/2 cup unfiltered apple juice
• 4 ounces dark brown sugar, approximately 1/2 cup packed
• 2 large whole eggs, beaten
• 2/3 cup natural peanut butter Canola oil, for pan
  

Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.

In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.

Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.

In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.