Tuesday June 11th, 2002
Talk about excellent workout music… I picked up the new Korn CD today. It was $9.99 at Best Buy and damn does this CD rock. My workout intensity is on 10 again… I am amped for cardio and that extra last rep comes off like the first one…
Jason’s workout music pick of the week is Korn’s CD “Untouchables” – buy it, take it to the gym and turn it up.
My nutrition was right on today. I have been adding a ABB Speed Stack 45 minutes before my workout and it just adds fuel to the fire… :-)
Until we meet again…
- Jason
–=–
Weight: 231lbs
Cardio: 20 minutes Elliptical Trainer
Hammer Strength Leg Extension – Both Legs – very slow movements
1x10x90lbs
1x10x180lbs
1x10x270lbs
Alternating Legs – focused on negatives
1x10x90lbs x 2 legs
1x10x90lbs x 2 legs
1x10x90lbs x 2 legs
Cybex Seated Leg Curl
1x10x50lbs
1x10x70lbs
1x10x90lbs
1x10x90lbs
Cybex Rotary Calf
1x25x130lbs
1x25x130lbs
1x25x110lbs
Heel Raises (Smith Machine)
1x15x105lbs
1x15x105lbs
1x15x105lbs
Super Set Triceps/Upper Chest (30 seconds rest between sets) ** Incline Pushups using Swiss Ball / Tricep Push Downs w/ easy bar
1×15 / 1x15x80lbs
1×15 / 1x15x80lbs
1×15 / 1x15x80lbs
Cybex Crunch Machine
3x25x70lbs
Swiss Ball Crunches
3×15
Rope Crunches
3x15x80lbs
Friday May 17th, 2002
My workout partner took the day off so I decided to hit legs today. I should be pretty sore tomorrow.
Weight: 228lbs
Warm up: 10 minutes recumbent bike
Hammer Strength Leg Extension (slow movements, concentrating on flexing the muscle not lifting the weight)
1x10x90lbs
1x10x90lbs
1x10x180lbs
1x10x270lbs
Hammer Strength Leg Extension – One leg alternates (I was burnt.. :-)
1x10x90lbs x 2
1x10x50lbs x 2
1x10x50lbs x 2
Cybex Seated Leg Curl
1x10x70lbs
1x10x90lbs
1x10x110lbs
Straight Leg Dead Lifts
1x10xbar
1x10xbar
1x10x135lbs
1x10x135lbs
Heel raises (Smith machine)
3x15x90lbs
Cybex Rotary Calf
3x20x110lbs
Friday April 7th, 2000
I am so glad I took yesterday off… I woke up today feeling healthy and ready to train!!
I really wanted to focus on the negative portion of each exercise. I left my ego in the car… used lighter weight and tried to concentrate on the movement.
Tip: When leaving your ego in a car… make sure to always leave the car windows cracked… especially on a hot day :-)
Here is my day as it happened:
(10am)
Morning Supplements
2 Twinlab AKG Fuel
500mg L-Phenylalanine
500mg L-Tyrosine
16oz water
Outstanding Chocolate Cereal
1 cup Breadshop’s Crunchy Oat Bran
1 cup skim milk
2 scoop ISS Chocolate Whey Protein
(54 grams of protein)
(12:10pm)
16oz water
2 oz baked chicken breast
1 small apple
(2:30pm)
2 Chicken Fajitas
Ingredients:
Manny’s fat free flour tortilla (no hydrogenated oil – 9g of protein)
8 oz baked chicken breast
2 cups chopped Romaine hearts
1/8 cup Healthy Choice chedder cheese
1 tsp deli mustard
1 medium orange
16oz water
2 Xenadrine (Thermogenic)
(4:45pm)
Weight:192lbs
Leg Press
1x20x180
1x20x360
1x15x450
18oz Zero Tea
Leg Press – Calf
2x20x135
1x20x185
Leg Extensions – Negetives
2x15x100
1x12x100
18oz Water
Abs:
Super Set: Hanging leg lifts / Sitting cable crunches
1x10x70 1×15 1x15x70
1×10 1x15x60 1×10
Hanging leg raises
3×10
Cable crunches
3x15x70
Lean Body PB Bar
16oz water
Cardio:
12 minutes on treadmill
95 calories
(7:30pm)
2 scoops of ISS Strawberry Whey Protein
1 cup skim milk
Chicken romaine and spinach salad
Ingredients:
4oz baked chicken breast
2 cups chopped romaine hearts
2 cups fresh chopped spinach
1 TBSP Parmesan cheese
1/8 cup low fat Healthy Choice shredded cheddar
(9:00pm)
2 scoops of ISS Strawberry Whey Protein
1 cup skim milk
(11:30pm)
Evening Supplements
1 Pack ISS Promino PM
I can’t wait to train chest tomorrow!!
Good night everyone…..
- Jason