Leg and ab workout day and Navy PRT!

03 November 2010

0600 - EAS Slam
0630 - 2nd to last Navy PRT (Physical Readiness Test), 77 sit ups, 67 push ups and the mile and a half run in 10:31, not bad, but not that great either.
0800 - EAS Myoplex Shake
1145 - Species Shake - Isolyze X1, Carbolyze X1
1148 - Species Crealyze and AdvoCare Spark
1225 - Workout

Leg press (legs) 5 sets
Leg extensions (legs) 5 sets
Calf Raises (calves) 5 sets
Glute Master machine (legs) 5 sets
Ab Machine (abs) 5 sets

1315 - Species Shake - Isolyze X2, Carbolyze X1
1615 - EAS Myoplex Shake
1815 - Can of chicken breast with pesto sauce on whole wheat bread
2030 - EAS Myoplex Shake
2300 - EAS Myoplex Shake
0300 - EAS Myoplex Shake

0330 - BED TIME AT LAST!

Lower body day

26 October 2010 

Feel good today, ready for a pumped up lower body day! I am really loving this life style! I cannot say enough about it.

0800 - 2 Egg omelet with veggies
1020 - EAS Myoplex Shake
1022 -  Species Crealyze
1100 - Workout at lower base gym at Submarine Base Bangor Washington State.

Leg Press (legs) 6 sets
Leg Extensions (legs) 6 sets
Calf Raises (legs) 6 sets
Glute Master Machine (legs) 6 sets
Ab Machine Straight (abs) 6 sets
Ab Machine Sides (abs) 6 sets per side
Lower Back Machine (back) 6 sets
Mid Row Machine (back) 6 sets

1245 - Post workout Species Shake - Isolyze X2/Carbolyze X1
1455 - Muscle Milk light shake
1700 - Taco Bell Chicken fresco burrito no cheese no sour cream
2015 - 4 hard boiled egg whites and 2 whole eggs

Make due day on duty

21 October 2010

If any of you do not know it yet I am in the US Navy, which means every now and then I have to stand a 24 hour duty day. So for my lower body workout today I had to make due with the equipment that my Command has at its location.

0630 - Muscle Milk Light Chocolate Shake
1000 - Grilled chicken breast with Franks Red Hot and sauteed green beans with onions and peppers.
1100 - While on watch I was able to do some calf raises.

• Angled in Calf Raises 1 set of 30 reps
• Regular Calf Raises 1 set of 30 reps
• Angled out Calf Raises 1 set of 30 reps
• Angled in Calf Raises 3 sets of 25 reps
• Regular Calf Raises 3 sets of 25 reps
• Angled out Calf Raises 3 sets of 25 reps
• Squats with no weight 2 sets of 30 reps

1330 - Species Isolyze Protein Shake
1530 - Species Crealyze
1530 - EAS Myoplex Chocolate Mint shake
1615 - Lower Body workout

Squat (legs) 6 sets
Leg extensions (legs) 3 sets
Lat pull downs (lats) Unknown weight due to the markings worn off. 6 sets
Calf Raises (legs) 6 sets

1745 - Species Shake Isolyze/Carbalyze
2100 - Premier Nutrition Shake

So today was a pretty good day considering all that I had to do for duty. I still got in my workout and managed to stay on track!

Lower body day finally!

19 October 2010

0830 - Premier Protein Chocolate Shake
1030 - Species Isolyze
1115 - Lower Body Workout

Incline sit ups - set of 30
Leg Lifts - set of 10
Incline sit ups - set of 10
Leg lifts - set of 10

Back raises (back) 3 sets
Ab Twists (abs) 4 sets
Leg Press (legs) 6 sets
Leg Extensions (legs) 5 sets
Seated ab curls (abs) 5 sets
MID Row (Back) 5 sets
Glute Master leg extensions (legs) 5 sets
Calf Raises (calves) 5 sets

1230 - Species Shake - Isolyze X2 scoops/Carbalyze X1 scoop
1510 - Muscle Milk Light Chocolate Shake
1920 - Subway chicken sandwich on whole wheat bread and veggies, no cheese! Foot long
2210 - Grilled chicken breast

Great first lower body workout! I am really loving this stuff!