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
SEPTEMBER 21 2008 TO SEPTEMBER 27 2008
September 22, 2008
YIPPEE! Personal best on DB row, shoulder press, pullover and I even got two full range of motion reps on first two sets of chin-ups!
As I keep on this three days on two days off routine my body is responding so much better with recovery and muscle growth just what the doctor ordered! I love it hehehe.
Time to get a move on, have a great day everyone!
Workout:
Warm-up
7 minutes recumbent bike
one set body weight exercises
DB ONE ARM ROW
3x10x27.5 lbs
DB PULLOVER
3x10x27.5 lbs
BARBELL T-BAR ROW
3x10x115 lbs
DB UPRIGHT ROW
3x10x25 lbs
DB SHOULDER PRESS
3x10x27.5 lbs
DB SHRUG
3x10x26.25 lbs
CHIN-UPS
3x4xBW
14 minutes recumbent bike, level 4 (1 minute between sets)
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
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 chicken breast
Meal #6
1 cup cauliflower
1/2 cup turkey breast
1/2oz almonds
Meal #7
6 egg whites
1 cup mixed peppers
2 slices onion
Meal #8
1 scoop casein protein
1 tablespoon kefir
1 tablespoon ground flaxseed
September 23, 2008
I think I need a nap! LOL
Another personal best with DB bench press YIPPEE!!!
I confess I am an egg lover so I am having lots of eggs today YUMMY :D hopefully I don't turn into a chicken and lay an egg ROFL.
Have a great day everyone!
Workout:
Warm-up
7 minutes recumbent bike
One set body weight exercises
DB BENCH PRESS
3x10x25 lbs
DB INCLINE FLYE
3x10x21.25 lbs
DECLINE PUSH-UPS
3x20xBW
DB LYING TRICEP EXTENSION
3x10x17.5 lbs
DB TRICEP EXTENSION
3x10x21.25 lbs
DB CURL
3x10x18.75 lbs
DB CONCENTRATION CURL
3x10x18.75 lbs
DB HAMMER CURL
3x10x18.75 lbs
16 minutes recumbent bike, level 4 (1 minute between sets)
Full body stretches
Workout time: 60 minutes
Sleeping time: 11pm - 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
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1/2 whole wheat pita
1/2 large can tuna
Meal #5
1 cup mixed peppers
Onion
6 egg whites
1/2 cup yam
Meal #6
1 cup broccoli
Onion
6 egg whites
Meal #7
1 cup cauliflower
1/2 cup chicken breast
1/2oz almonds
Meal #8
1 scoop casein protein
1 tablespoon kefir
1 tablespoon ground flaxseed
September 24, 2008
WEW! Everyone in my house has the flu or a cold YIKES where is my vitamin C and echinacea? Better yet where is my bubble? I will be safe in there right? HEHEHE
Had a great workout and am ready to move on up to level 5 on the recumbent very soon! Thought this was my last workout on this routine but still got Sat, Sun and Mon to go then its off to a new adventure in bubble boy land LOL.
Have a great day everyone!
Workout:
Warm-up
7 minutes recumbent bike
One set body weight exercise
BARBELL SQUAT
3x10x140 lbs
DOUBLE CRUNCH
3x20xBW
FITNESS BALL CRUNCH
3x20xBW
LYING LEG RAISE
3x20xBW
Recumbent bike, level 4: 10 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
1/4 cup kasha
1 tablespoon peanut butter
Meal #2
1 scoop whey protein
1 scoop glycocarb
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1/2 whole wheat pita
1/2 large can tuna
Meal #5
6 egg whites
1 cup mixed peppers
Onion
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
September 27, 2008
Interesting experience with not counting any reps this morning, kinda felt like going to no mans land and just lifting, its going to get some getting used to this and I can do. I like working towards a rep goal but after todays workout I see a valid point why someone would not count reps hehehe. There is no pressure to hit a number of reps all you got is sets, weight and rest between sets to focus on.
I will go back to a older full body routine that I love doing Thursday YIPPEE!!!
I have stopped taking Nutri-Flex joint formula and have increased my fish oil. I know what your saying Lorna SHEESH hehehe. When you forget to take a supplement what good is it if your not taking it consistently? At least with fish oil I can remember much easier then the liquid Nutri-Flex. :D
Time to get a move, got company coming over to watch the pre-season game yeehaw GO Leafs GO!
Have a great day everyone!
Workout:
Warm-up
7 minutes recumbent bike
One set body weight exercises
DB ONE ARM ROW
3x27.5 lbs
DB PULLOVER
3x27.5 lbs
BARBELL T-BAR ROW
3x115 lbs
DB UPRIGHT ROW
3x25 lbs
DB SHOULDER PRESS
3x27.5 lbs
DB SHRUG
3x26.25 lbs
CHIN-UPS
3XBW
16 minutes treadmill, 3mph (1 minute between sets)
Workout time: 50 minutes
Sleeping time: 12am - 8:30am
Food:
Meal #1
1 scoop whey protein
1/4 cup kasha
1 tablespoon peanut butter
Meal #2
1 scoop whey protein
1 scoop glycocarb
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1 cup broccoli
Onion
6 egg whites
1/2oz almonds
Meal #5
1 cup cauliflower
1/2 cup chicken breast
Meal #6
4 slices pizza
Slice of apple pie with vanilla ice cream YUMMY!!!
Meal #7
1 scoop casein protein
YIPPEE! Personal best on DB row, shoulder press, pullover and I even got two full range of motion reps on first two sets of chin-ups!
As I keep on this three days on two days off routine my body is responding so much better with recovery and muscle growth just what the doctor ordered! I love it hehehe.
Time to get a move on, have a great day everyone!
Workout:
Warm-up
7 minutes recumbent bike
one set body weight exercises
DB ONE ARM ROW
3x10x27.5 lbs
DB PULLOVER
3x10x27.5 lbs
BARBELL T-BAR ROW
3x10x115 lbs
DB UPRIGHT ROW
3x10x25 lbs
DB SHOULDER PRESS
3x10x27.5 lbs
DB SHRUG
3x10x26.25 lbs
CHIN-UPS
3x4xBW
14 minutes recumbent bike, level 4 (1 minute between sets)
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
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 chicken breast
Meal #6
1 cup cauliflower
1/2 cup turkey breast
1/2oz almonds
Meal #7
6 egg whites
1 cup mixed peppers
2 slices onion
Meal #8
1 scoop casein protein
1 tablespoon kefir
1 tablespoon ground flaxseed
September 23, 2008
I think I need a nap! LOL
Another personal best with DB bench press YIPPEE!!!
I confess I am an egg lover so I am having lots of eggs today YUMMY :D hopefully I don't turn into a chicken and lay an egg ROFL.
Have a great day everyone!
Workout:
Warm-up
7 minutes recumbent bike
One set body weight exercises
DB BENCH PRESS
3x10x25 lbs
DB INCLINE FLYE
3x10x21.25 lbs
DECLINE PUSH-UPS
3x20xBW
DB LYING TRICEP EXTENSION
3x10x17.5 lbs
DB TRICEP EXTENSION
3x10x21.25 lbs
DB CURL
3x10x18.75 lbs
DB CONCENTRATION CURL
3x10x18.75 lbs
DB HAMMER CURL
3x10x18.75 lbs
16 minutes recumbent bike, level 4 (1 minute between sets)
Full body stretches
Workout time: 60 minutes
Sleeping time: 11pm - 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
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1/2 whole wheat pita
1/2 large can tuna
Meal #5
1 cup mixed peppers
Onion
6 egg whites
1/2 cup yam
Meal #6
1 cup broccoli
Onion
6 egg whites
Meal #7
1 cup cauliflower
1/2 cup chicken breast
1/2oz almonds
Meal #8
1 scoop casein protein
1 tablespoon kefir
1 tablespoon ground flaxseed
September 24, 2008
WEW! Everyone in my house has the flu or a cold YIKES where is my vitamin C and echinacea? Better yet where is my bubble? I will be safe in there right? HEHEHE
Had a great workout and am ready to move on up to level 5 on the recumbent very soon! Thought this was my last workout on this routine but still got Sat, Sun and Mon to go then its off to a new adventure in bubble boy land LOL.
Have a great day everyone!
Workout:
Warm-up
7 minutes recumbent bike
One set body weight exercise
BARBELL SQUAT
3x10x140 lbs
DOUBLE CRUNCH
3x20xBW
FITNESS BALL CRUNCH
3x20xBW
LYING LEG RAISE
3x20xBW
Recumbent bike, level 4: 10 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
1/4 cup kasha
1 tablespoon peanut butter
Meal #2
1 scoop whey protein
1 scoop glycocarb
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1/2 whole wheat pita
1/2 large can tuna
Meal #5
6 egg whites
1 cup mixed peppers
Onion
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
September 27, 2008
Interesting experience with not counting any reps this morning, kinda felt like going to no mans land and just lifting, its going to get some getting used to this and I can do. I like working towards a rep goal but after todays workout I see a valid point why someone would not count reps hehehe. There is no pressure to hit a number of reps all you got is sets, weight and rest between sets to focus on.
I will go back to a older full body routine that I love doing Thursday YIPPEE!!!
I have stopped taking Nutri-Flex joint formula and have increased my fish oil. I know what your saying Lorna SHEESH hehehe. When you forget to take a supplement what good is it if your not taking it consistently? At least with fish oil I can remember much easier then the liquid Nutri-Flex. :D
Time to get a move, got company coming over to watch the pre-season game yeehaw GO Leafs GO!
Have a great day everyone!
Workout:
Warm-up
7 minutes recumbent bike
One set body weight exercises
DB ONE ARM ROW
3x27.5 lbs
DB PULLOVER
3x27.5 lbs
BARBELL T-BAR ROW
3x115 lbs
DB UPRIGHT ROW
3x25 lbs
DB SHOULDER PRESS
3x27.5 lbs
DB SHRUG
3x26.25 lbs
CHIN-UPS
3XBW
16 minutes treadmill, 3mph (1 minute between sets)
Workout time: 50 minutes
Sleeping time: 12am - 8:30am
Food:
Meal #1
1 scoop whey protein
1/4 cup kasha
1 tablespoon peanut butter
Meal #2
1 scoop whey protein
1 scoop glycocarb
Meal #3
1 cup oats
2 boiled eggs
Meal #4
1 cup broccoli
Onion
6 egg whites
1/2oz almonds
Meal #5
1 cup cauliflower
1/2 cup chicken breast
Meal #6
4 slices pizza
Slice of apple pie with vanilla ice cream YUMMY!!!
Meal #7
1 scoop casein protein
My body needs more then one day off for recovery and the past three years of training has made me learn that the hard way.
I usually cycle between:
1 day on, 2 days off
2 days on, 2 days off
3 days on, 2 days off
This is my best workout split that has amazing recovery for me. :)