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Blake's Profile Page

Discussion in 'Fitness Journals' started by sabinblake, Dec 6, 2004.

  1. sabinblake

    sabinblake Well-Known Member

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    Week 20 Day 7 - Cardio

    20 mins on Bike, 25 mins on eliptical
    3 sets of 12 hanging ball raises
    3 sets of 25 ball crunches
    3 sets of 12 oblique crunches

    12:00 - 2 Chicken Breasts, Corn
    3:30 - Cottage Cheese, peaches
    7:30 - Chicken Curry / Lulu
    11:00 - Protein Shake

    Before December 2004
    After September 2006
     

    Attached Files:

    #241 sabinblake, Sep 17, 2006
    Last edited: Sep 18, 2006
  2. sabinblake

    sabinblake Well-Known Member

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    Week 21 Day 1

    Incline Dumbell Press 4 Sets 4,8,10,11 Reps 65,60,55,50 LBS
    Smith Machine Flat Bench Press 4 Sets 4,7,9,12 Reps 140,140,120,90
    Cable Crossover 3 Sets 10,10,12 Reps 70,70,50 LBS
    Seated Overhead Dumbell Press 3 Sets 8,8,8 40,LBS
    Alternate Front Dumbell Raises 3 Sets 12,12,12 20 LBS
    Dumbell Lateral Raises 3 Sets 12,12,12 15 lbs
    Tricep Kickbacks 3 sets of 12 Each arm - 25 lbs
    Tricep Dip Machine 4 Sets 8,8,10,
    Pressdowns 3 Sets 10,10,12 Reps 100,100,80


    5:30 Preworkout - Bagel, PB, Sugar Free Jam, Fatfree Cream Cheese
    8:00 am - Postworkout Protein Shake
    11:00 - Cottage Cheese
    1:00 - Salmon, Brown Rice
    4:00 - Protein Shake
    8:00 - Turkey Sub w/light Italian (Not Ideal meal but either that or Philly CHeese Steak)
    11:30 - Protein Shake

    :eat:
     
    #242 sabinblake, Sep 18, 2006
    Last edited: Sep 19, 2006
  3. sabinblake

    sabinblake Well-Known Member

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    Week 21 Day 2

    Back - Bi
    Front Pulldown 4 Sets 8,8,12,16 Reps 145,145,130,115LBS
    T-Bar Row 3 Sets 8,8,10 Reps 90,115, 115
    Single Arm Row 3 Sets 10,10,12 Reps 65 LBS
    Close Grip Seated Cable 3 Sets 10,10,12 145,145,130 LBS
    Alternating Dumbell Curl 3 Sets 8,8,8 35 lbs, 30 lbs
    Machine Preacher 3 Sets 10,10,12 50,50,40 lbs
    Standing Barbell curls. 20 lbs 12 reps

    7:30 - Bagel eggs
    12:00 - Turkey Sub
    4:00 - Protein Bar
    6:00 - Protein Shake
    9:00 - 2 chicken Breasts, Brocalli
    12:00 Protein Shake
     
  4. sabinblake

    sabinblake Well-Known Member

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    Week 21 Day 3

    No workout

    8:00 - Bagel Protein Shake
    12:00 - Turkey Sub, Pretzles
    3:00 - Protein Bar
    7:00 - Steak, Corn, beans and rice


    Week 21 Day 4

    Chest - Tri - Shoulders
    Flat Bench Dumbbell 6, 6,8,10,10, 70, 70, 65, 55
    Knee Ins - 4 sets 25
    Decline Dumbbell Press 4 12,12,12, 45 45 45 45
    Decline Situps 3 sets of 15
    Flat Dumbbell Flye 3 10,10,12 35 35 30 lbs
    Pec Dec 3 sets 10,10,12 135, 135, 135
    Shoulder Shrugs 3 sets of 12 55, 60, 65
    Behind head Tricep extension 3 sets of 8 50 lbs
    Rope Pressdown 2 10 10 100 80 60
    Tricep Kickback - 25 lbs 10

    15 minute run

    Protein Shake
    2 chicken breasts, corn
    Protein bar
    HAlibut, rice, veggies, protein shake
     
  5. sabinblake

    sabinblake Well-Known Member

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    Week 21 Day 5

    Cardio Day

    15 mins on Cycle - 15 mins on Elipitical
    3 sets 10 10 12 of hanging ball knee ins
    3 sets of oblique side crunches
    3 sets of straight up crunches

    6 am - Oatmeal
    8 am Protein Shake
    12 p m - Turkey Sub, Pretzles
    5 pm - Protein Bar
    7 pm - Stuffed Pork Chop, Potatos, CArrots, salad
    11 pm - 2 drinks !!!! :claphigh:
     
  6. sabinblake

    sabinblake Well-Known Member

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    Week 21 Day 6

    Protein Shake
    Protein Bar
    Turkey Sand
    Burger, fries, soup - Sharp Edge

    Great Race in AM - :gl:
     
  7. sabinblake

    sabinblake Well-Known Member

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    Week 21 DAY 7

    10 k - 56 MINS - GREAT RACE

    8:00 - Bagel w/pb
    11:00 - Protein Shake
    1:30 - 2 chicken Breasts, Carrots
    5:30 Protein Shake
    8:30 - WINGS and Water
     
  8. sabinblake

    sabinblake Well-Known Member

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    Week 22 Day 1

    Incline Dumbell Press 4 Sets 4,8,10,11 Reps 70,70,65,55 LBS
    Flat Bench Press 4 Sets 8 Reps 90, 90, 90, 90
    Cable Crossover 3 Sets 10,10,12 Reps 70,70,50 LBS
    Seated Overhead Dumbell Press 3 Sets 8,8,8 40,LBS
    Alternate Front Dumbell Raises 3 Sets 12,12,12 20 LBS
    Dumbell Lateral Raises 3 Sets 12,12,12 15 lbs
    Tricep Kickbacks 3 sets of 12 Each arm - 25 lbs
    Tricep Dip Machine 4 Sets 8,8,10,
    Pressdowns 3 Sets 10,10,12 Reps 100,100,80
     
  9. sabinblake

    sabinblake Well-Known Member

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    Back - Bi
    Front Pulldown 4 Sets 8,8,12,16 Reps 145,145,130,115LBS
    T-Bar Row 3 Sets 8,8,10 Reps 90,115, 115
    Single Arm Row 3 Sets 10,10,12 Reps 65 LBS
    Close Grip Seated Cable 3 Sets 10,10,12 145,145,130 LBS
    Alternating Dumbell Curl 3 Sets 8,8,8 35 lbs, 30 lbs
    Machine Preacher 3 Sets 10,10,12 50,50,40 lbs
    Standing Barbell curls. 20 lbs 12 reps
     
  10. sabinblake

    sabinblake Well-Known Member

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    Week 22 Day 3

    Circuit Cardio / Weight

    10 mins on Bike
    Darnetta Circuit Bi Tri Forearm
    with rope and chest / shoulder

    Week 22 Day 4 - 7 No Workout :spank:

    Week 23 Day 1

    Incline Dumbell Press 4 Sets 4,6,8,9 Reps 70,70,60,55 LBS
    Flat Bench Press 4 Sets 8 Reps 90, 90, 90, 90
    Cable Crossover 3 Sets 10,10,12 Reps 70,70,50 LBS
    Seated Overhead Dumbell Press 3 Sets 8,8,8 100,LBS
    Alternate Front Dumbell Raises 3 Sets 12,12,12 20 LBS
    Dumbell Lateral Raises 3 Sets 12,12,12 15 / 20 lbs
    French Press 3 sets 12 reps 30 lbs
    Tricep Dip Machine 4 Sets 8,8,10,
    Pressdowns 3 Sets 10,10,12 Reps 100,100,80

    Oatmeal
    Pad Thai / Protein Shake
    Bananas
    Cottage Cheese
    Boca Burger
     
    #250 sabinblake, Oct 3, 2006
    Last edited: Oct 3, 2006
  11. sabinblake

    sabinblake Well-Known Member

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    October 27, 2006 Week ???

    Getting it back together....

    8:00 - Protein Shake
    1:00 - Fish, fries, soda (YEAH REALLY)
    5:00 - Protein Bar
    8:00 - Salmon, Sweet Potatos

    10 minutes on Bike
    3 sets of 12 Incline Press 25 lbs
    3 sets of 12 Flat Bench Dumbell Press 35 lbs
    3 sets of 12 Dumbell Flyes 20lbs
    3 sets of 12 Front Raises 20 lbs
    3 sets of 12 Tricep kickbacks 15 lbs
    3 sets of 12 Tricep Dips

    Glad to be back :claphigh:
     
  12. sabinblake

    sabinblake Well-Known Member

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    Leg Presses 4 8 8 10 12 360/360/360/360
    Hack Squat 4 8 8 10 12 160/160/160/110
    Leg Extension 3 10 10 12 130 130 115
    Leg Curls 3 10 10 12 130 130 115
    High cable curl 3 10 10 12 40 60 60
    Single Arm Preacher 3 12 each 50 lbs

    Egg Beaters
     
  13. sabinblake

    sabinblake Well-Known Member

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    Week 30 Day 1 - November 27th

    I'm back :)

    Cardio Day - 2.85 miles - 30 mins
    Abs - 4 sets of 25 Big Ball Crunches, 1 set of reverse crunches

    8:00 - Eggbeaters, bagel, cranberry juice
    11:00 - Protein Shake
    2:00 - Lean Pork Chop, Sweet Potato, V8
    5:30 - Cottage Cheese
    9:00 - 2 Chicken Breasts, Veggies


    Glad to be back :D
     
  14. sabinblake

    sabinblake Well-Known Member

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    Week 30 Day 2

    30 mins of Cycle - 9.50 miles
    1 set of 10 5 5 25 lbs Dumbell Press
    1 set of 16 Dumbell Flyes 25 lbs
    3 sets of 12 hyperextensions

    8:00 am - Protein Shake w/strawberries PB
    11:00 am - Toaster Pastry
    1:00 pm - Turkey Sub
    5:00 pm - cup of cottage cheese
    7:30 pm - Pork chop, Brocalli
    11:00 pm - Protein Shake
     
  15. sabinblake

    sabinblake Well-Known Member

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    Week 30 Day 3

    10 mins on Cycle 3.35 miles

    3 sets of 20 single bicep curls 15 15 10
    3 sets of 20 double curls 15 15 10

    3 sets of 20 single tricep kickbacks 10 10 10
    3 sets of 20 tricep kickbacks 10 10 10

    3 sets of 20 single forearm raises 15 15 10
    3 sets of 20 double forearm raises 15 15 10

    8:00 - 5 egg whites, 2 whole eggs, Bagel, V8
    1:00 - TACO BELL (Chicken Chalupas - I know), Water
    5:00 - Protein Bar, Water
    7:00 Cottage Cheese, Water
    9:30 - Salmon, Mixed Veggies, Water
     
  16. sabinblake

    sabinblake Well-Known Member

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    Week 30 Day 4

    10 mins Rope Work
    3 sets of 20 front shoulder raises
    3 sets of 20 side lat raises
    3 sets of 20 single arm row
    3 sets of 20 reverse flyes
    3 sets of 20 shrugs
    3 sets of 20 high shoulder raises

    6 - 5 egg whites, 2 eggs, bagel
    10 - cottage cheese
    12 - chicken breast, potato
    5 - protein shake
    8 - tuna, boca burger, V8
     
  17. sabinblake

    sabinblake Well-Known Member

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    Week 30 Day 5

    7:00 - 6 eggs, Bagel, V8
    11:00 - Turkey sandwich
    5:00 - Pork chop, tuna
    9:00 - salmon, tuna rolls

    No Workout today
     
  18. sabinblake

    sabinblake Well-Known Member

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    December 2 - Week 30 Day 6

    Signed up for new trainer David Candy - www.davidcandy.com
    Went shopping for food stuff
    35 mins light weight chest workout

    December 3 - Week 30 Day 7 - Last Day of Freedom

    December 4th - Week 31 Day 1

    Chest / Triceps
    Incline Barbell Press 3 sets 105/10 125/10 125/4
    Flat Dumbell Press 3 sets 40/12 12 8
    Flat Dumbell Flyes 3 sets 20/15
    Skull Crushers 3 sets 40/15 12 12
    Tricep Press Down 3 sets 100/8 100/8 55/12
    Dips (Didn't get to)

    6:30 - 1 cup of Oats, 1 scoop of whey
    8:30 - 2 scoops of Whey, 2 cups of white rice
    12:00 - Chicken Breast, 1 cup of potatoes, 1 cup of mixed veggies
    3:00 - Cottage Cheese
    7:00 - Salmon, Salad, Potatoes
    11:00 - 2 scoops of whey
     
  19. sabinblake

    sabinblake Well-Known Member

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    Week 31 Day 2

    Cardio

    3.12 miles - 32.3 mins

    8:00 - 1 scoop of whey
    8:30 - 4 egg beaters, 1 cup of oatmeal
    12:30 - Chicken Breast salad
    3:00 - Cottage Cheese
    8:00 - Steak, Salad
    10:30 - 1 scoop of whey

    Week 31 Day 3

    Back / Biceps

    Bentover Rows 3 sets 135/8 115/20 125/12
    Pullups 3 sets 30/6 70/8 100/10
    Reverse Pulldown 3 sets 100/12 100/10 100/10
    Close-grip Rows 3 sets 70/20 85/20 100/12
    EZ Curl 3 sets 60/12 60/12 60/10
    Incline Dumbell 3 sets 20/10 15/10
    Incline leg lifts 10 10

    6:30 - 1 cup of oats
    8:00 - 2 scoops of whey, 2 cups of white rice 3 Ultra 40
    12:00 - Chicken breast, rice & peas3 Ultra 40
    3:00 - Cottage Cheese Banana PB
    7:30 - Ground Turkey Tacos
    10:30 - 2 scoops of whey 3 Ultra 40
     
  20. sabinblake

    sabinblake Well-Known Member

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    Week 31 Day 4

    Cardio - 2.09 miles - 20 mins

    8 am - 1 Cup of Oats, 4 Turkey links
    10 - 1 bag of pretzles
    12:00 - Chicken Breast Sandwich
    4:30 - Cottage Cheese
    7:30 - Protein Shake
    8:00 - Chicken Breast Salad
    11:00 - 2 scoops of Protein
     

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