gamerepairpros
Cleveland, OH
39, joined Dec. 2012
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from jan 2nd to today here are the results @ 218:
i'm in the gym (Planet Fitness)2 times a day morning and evening 2 hours each time
A.M.
45 minutes on elliptical at level 15 at an avg of 3.8-4.1/hr
Morning is upper body:
Mon. Wed. Fri.
Abdominals = 5 reps of 15 @ 130lbs
Rotational Torso = 4 reps of 15 each side @ 150lbs
Shoulder Press = 5 reps of 15 @ 100lbs (difficult spot for me)
bicep curl = 2 reps of 12 @ 155 then 3 reps of 15 @ 110
tricep pushdown = 5 reps of 15 @ 170
Free weight wrist curl = 5 reps of 15 @ 60lb dumbbell
Rear Deltoid/Row = 5 reps of 15 @ 150lb
Tue. Fri.
Abdominals = I don't know the name of the machine but you basically swing using your abs in a straight or in a side motion. 15 minutes
Free weights bicep curl = 3 reps of 12 @ 50lbs per arm
Free weights tricep lift = 3 reps of 12 @ 75lbs per arm
Free weights wrist curl(forearms) = 5 reps of 15 @ 60lbs dumbell
Free weights i don't know what it's called but i start at arms at side and bring weights up outward to shoulder height = 3 reps of 12 @ 30lbs
free weights fly = 3 reps of 12 @ 40lbs per arm
Evening is lower body
Elliptical for 20 minutes
Back Extensions = 5 reps of 15 @ 250lbs
Calf Extensions = 5 reps of 15 @ 250lbs
Hip abductions inner = 5 reps of 15 @ 300
Hip abductions outer = 5 reps of 15 @ 250
Leg curls = 5 reps of 15 @ 200
Leg press -= 5 reps of 15 @ 300
on the ones i can do 300 i can go beyond that but the machines cap out at 300
if you want to take supplements i take these:
i take the promisil 2 times a day in the morning i blend it with 200ml skim milk strawberries and half a banana for breakfast after workout. In the evening i just mix it with water.
GNC megamen ripped vitapak, 4000mg of CLA, thermo igniter 12x, waterex diuretic, and Mega Men sport full strength multivitamin. I also added to that 1000mg of triple strength fish oil
Diet
for the first 10 days of the first two months i only ate yellow grapefruits and promisil mixed in skim milk
my daily diet was
breakfast: life cereal/skim milk or pineapple/orange/pear smoothie
lunch: spinach tomato salad with chicken
dinner: baked chicken, salmon, tuna, or veggie burger made of rice, bean, soy cheese, walnuts, spinach or carrots, whole brown rice
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sherrilynn67
Washington, MO
50, joined May. 2013
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Wow......great job!!!
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jasmi
Latrobe, PA
60, joined Jun. 2008
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You look really good - congratulations on your efforts!
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113_susii
Palmdale, CA
27, joined Jan. 2013
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(this post has been flagged as inappropriate, sorry.)
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