Shiny pants shoulder workout

Another great day in Fitmans world!

Today up and at'em 3:35am-- Vitamins, and 16 oz water. Make breakfast, pack up food for the day.
Out the door 4:35 on the road 25 min drive

5am Start Cardio hill walk 35min--500 calories!

First client in a 6 am

12pm WEIGHT training--Shoulders today! I'll let you know how it goes...

Monday Weight Training workout

CHEST

Flat bench press--245 x 6, 255 x 6, 255 x 5, 255 x 5

15* Incline bench press--235x6 235x6 235x5 (2 drop sets) 185x 7 135x 9

Flat Bench Static hold 405x 4 sec 405x 5 sec

15* incline DB Press--100x5 100x 4 100 x4, 2 drop sets 60x8 40x10

Cable crossover--45 x8, 35x 8, 25x10 (3 drop sets)

Band push ups on BOSU 3 sets 8-10

Chest Dips--2 sets 10-15

Cardio

5 days per week

5am 25-30 minutes-- Treadmill level 15, Speed 3-3.5

400-500 calories burned.

1:30 pm Post workout cardio 40-45 minutes --Treadmill, speed 3.3-3.5 600-750 calories burned.

Shooting for 1000+ calories burned per day.

Here are the weekly changes to the diet-- 33 days out from Compitition.

Meal #1--*3 egg wts 1 yolk (130 cal), 160 wt control oatmeal packet(160 cal) *1/2 banana(50) Multi 32 X vitamin/mineral supplement

Meal#2--*5oz Chicken/1/4 lb Green beans, *mixed vegetables(broc, cauli, carrots) (170)

Meal #3--same as #2

Meal #4--Pre-workout shake, 1 scp Vp2(Protein powder), teaspoon DGC (glucose), 10 grams Gl-3 (L-glutamine) BCAA 4500 , Dymetadrine Xtreme

Meal #5--Post workout shake, same as #4

Meal #6--*4 oz Chicken, roasted green peppers, 1/4 lb Broccoli

Meal #7--*4 oz Chicken, 1/2 lb Green beans

Meal #8--*6 oz chicken, 1 head of lettuce 1/2 avocado, *med. tomato, 1 Red pepper, *1/2 peach (Stone fruit) 3 oz balsamic vinegar, spray olive oil (5 sec spray) 1Caffeine free diet coke

Meal #9--1 scp XGF Muscle Protein *4 oz skim milk, GABA 1/2 teaspoon Multi 32 X vita/min supplement
Daily=1.5-2 gallons water

*Red letering means food has been eliminated
*Blue letering is a food change

Progress Pictures

9/9/09 209lb 9% BF

8/11/09 218 lbs 11% BF

Nutrition

Meal #1--4 egg whites, 1 yolk (160 cal), 160 wt. control oatmeal packet(160 cal) 1/2 banana(50) Multi 32 X vitamin/mineral supplement

Meal#2--6oz Chicken/mixed vegetables(broc, cauli, carrots) (200)

Meal #3--same as #2

Meal #4--Pre-workout shake, 1 scp Vp2(Protein powder), teaspoon DGC (glucose), 10 grams Gl-3 (L-glutamine) BCAA 4500 , Dymetadrine Xtreme

Meal #5--Post workout shake, same as #4

Meal #5--5 oz ground turkey extra lean, roasted green peppers, Broccoli

Meal #6--5 oz turkey, 1/2 lb Green beans

Meal #7--8 oz chicken, 1 head of lettuce 1/2 avocado, med. tomato, 1 Red pepper, 1/2 peach (Stone fruit) 3 oz balsamic vinegar, spray olive oil (5 sec spray) 1 Caffeine free diet coke

Meal #8--1 scp XGF Muscle Protein 6 oz skim milk, GABA 1/2 teaspoon Multi 32 X vita/min supplement
1.5-2 gallons water

If I want a dessert, I freeze a graham cracker and cool whip sandwich. Not too many calories and hits the spot for my sweet tooth.

8/11/09 Three weeks ago Progress picture

Progress picture from 8/11/09.

Waist is coming down from 229 to 213 (9/1/09), still keeping muscle size and strength is actually up.
Feeling good about progress .

I will post today pictures ASAP.

Stay strong,

Hammer