GIZMONEL'S DORM ROOM
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dorm room homeABOUT GIZMONEL
- Age: 33
- Gender: Male
- Location: Outside US
- Gym: Laundry room
- Height: 5'4
- Weight: 160 - 170
- Posts: 2482 (view posts)
- Merits: 17 merits
- Title: Senior
FAVORITE ...
- Supplements:
ON Casein
ON 100% Whey
ON Recovery 2:1:1
Trueprotein Fish Oil
ON Opti-Men
Now Maca
Now Super Enzymes
- Exercises:
Shoulder press
Bench press
Fitness ball crunch
- Music:
70's & 80's
- Movies:
Happy Gilmore
Scarface
Rocky Balboa
Facing the giants
Invincible
- Athletes:
Arnold
Tiger woods
GIZMONEL'S BODY STATS
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GIZMONEL'S BLOG ENTRY
AUGUST 31 2008 TO SEPTEMBER SEPTEMBER 6 2008
September 2, 2008
WOW! These weight plus sprint circuits are one heck of a workout hehehe.
Ankle is a lot better this morning after soaking it in epsom salt and taking in an extra dose of Nutri-Flex joint care.
I am back to my very old pre-workout meal of whey, kasha and peanut butter as this does the best for me out of all pre-workout foods I have tried not to mention keeps me satisfied until its post workout shake time hehehe.
Time to get a move on, have a great day everyone!
Workout:
DB ONE ARM ROW
3x10x25 lbs
DB PULLOVER
3x10x20 lbs
BARBELL T-BAR ROW
3x10x115 lbs
DB UPRIGHT ROW
3x10x20 lbs
DB SHOULDER PRESS
3x10x20 lbs
DB SHRUG
3x10x25 lbs
Recumbent bike: 16 minutes, level 4 (1 minute between sets)
Full body stretches
Workout time: 50 minutes
Sleeping time: 10:30pm - 4:30am
Food:
Meal #1
1 scoop whey protein
1/4 cup kasha
1 tablespoon peanut butter
Meal #2
1 scoop whey protein
1 scoop glycocarb
1 tablespoon blackstrap molasses
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1/2 whole wheat pita
1/2 large can salmon
Meal #5
1 cup broccoli
1/2 cup yam
1/2 cup chicken breast
Meal #6
6 egg white omelet
1 yellow sweet pepper
1/2oz almonds
Meal #7
1 cup cauliflower
1/2 cup turkey breast
Meal #8
1 scoop casein protein
1 tablespoon kefir
1 tablespoon ground flaxseed
WOW! These weight plus sprint circuits are one heck of a workout hehehe.
Ankle is a lot better this morning after soaking it in epsom salt and taking in an extra dose of Nutri-Flex joint care.
I am back to my very old pre-workout meal of whey, kasha and peanut butter as this does the best for me out of all pre-workout foods I have tried not to mention keeps me satisfied until its post workout shake time hehehe.
Time to get a move on, have a great day everyone!
Workout:
DB ONE ARM ROW
3x10x25 lbs
DB PULLOVER
3x10x20 lbs
BARBELL T-BAR ROW
3x10x115 lbs
DB UPRIGHT ROW
3x10x20 lbs
DB SHOULDER PRESS
3x10x20 lbs
DB SHRUG
3x10x25 lbs
Recumbent bike: 16 minutes, level 4 (1 minute between sets)
Full body stretches
Workout time: 50 minutes
Sleeping time: 10:30pm - 4:30am
Food:
Meal #1
1 scoop whey protein
1/4 cup kasha
1 tablespoon peanut butter
Meal #2
1 scoop whey protein
1 scoop glycocarb
1 tablespoon blackstrap molasses
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1/2 whole wheat pita
1/2 large can salmon
Meal #5
1 cup broccoli
1/2 cup yam
1/2 cup chicken breast
Meal #6
6 egg white omelet
1 yellow sweet pepper
1/2oz almonds
Meal #7
1 cup cauliflower
1/2 cup turkey breast
Meal #8
1 scoop casein protein
1 tablespoon kefir
1 tablespoon ground flaxseed
YES! Getting stronger in my upper body exercises. :D
Rest between sets was varied but mostly around 35 seconds give or take a few, not following any specific rest periods as I let my gut tell me when I am ready to go again this has been working wonders.
Does anyone do stretching exercises with resistance bands? I think they would be good for stretching hehehe. I saw this on a discovery health program and thought it was interesting.
Have a great day everyone!
Workout:
Body weight exercises: 7 minutes warm-up
DB BENCH PRESS (35 seconds rest)
3x10x21.25 lbs
DB INCLINE FLYE (35 seconds rest)
3x10x20 lbs
DECLINE PUSH-UPS (35 seconds rest)
3x20xBW
DB LYING TRICEP EXTENSION (35 seconds rest)
3x10x17.5 lbs
DB TRICEP EXTENSION (35 seconds rest)
3x10x20 lbs
DB CURL (35 seconds rest)
3x10x17.5 lbs
DB CONCENTRATON CURL (35 seconds rest)
3x10x17.5 lbs
DB HAMMER CURL (35 seconds rest)
3x10x20 lbs
Full body stretches
Workout time: 45 minutes
Sleeping time: 10pm - 4:30am
Food:
Meal #1
1 scoop whey protein
1/3 cup cooked kasha
1 tablespoon peanut butter
Meal #2
1 scoop whey protein
1 scoop glycocarb
1 tablespoon blackstrap molasses
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1/2 whole wheat pita
1/2 large can salmon
Meal #5
1 cup broccoli
6 egg white omelet
1/2oz almonds
Meal #6
1 cup green beans
1/2 cup yam
1/2 cup chicken breast
Meal #7
1 cup cauliflower
1/2 cup turkey breast
Meal #8
1 scoop casein protein
1 tablespoon kefir
1 tablespoon ground flaxseed
YAWN! Went to bed later then I would like hehehe.
Workout went great and I am liking these sprints on the bike although I think I can go up to level 5 very soon!
Recovery on this split is the best I have had in a VERY long time but the true test will be when I do the 3x3 barbell routine. :D
I over cooked kasha by the ton on Monday night and now got kasha for a few days more hehehe wonder if it will last a few more days in the fridge or should I chuck out? HMM
Have a great day everyone!
Workout:
Warm-up: body weight exercises for 7 minutes
BARBELL SQUAT
3x10x130 lbs
DOUBLE CRUNCH
3x20xBW
FITNESS BALL CRUNCH
3x20xBW
LYING LEG RAISE
3x20xBW
Recumbent bike: 12 minutes (1 minute sprint between sets)
Full body stretches
Workout time: 40 minutes
Sleeping time: 11pm - 4:30am
Food:
Meal #1
1 scoop whey protein
1/3 cup cooked kasha
1 tablespoon peanut butter
Meal #2
1 scoop whey protein
1 scoop glycocarb
1 tablespoon blackstrap molasses
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1/2 whole wheat pita
1/2 large can tuna
Meal #5
2 cups raw spinach
1 slice onion
6 egg white omelet
1/2oz almonds
Meal #6
1 cup broccoli
1/2 cup yam
1/2 cup chicken breast
Meal #7
1 cup cauliflower
1/2 cup turkey breast
Meal #8
1 scoop casein protein
1 tablespoon kefir
1 tablespoon ground flaxseed