Leg day ...LOVE and HATE.....
Started out with the Jim Stoppani base and added to it
I added reps to each one of these
walking lunges on the treadmill 15 incline 20 minutes.
I found this dressing and its fat free and carb free...Give it a go if you can find it (I got mine for $3 at ShopRite)
I went to shoprite to and got myself a healthy cheat!
and some words to live by
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01-25-2014, 12:42 PM #181
Jan 25 Leg Day ..
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01-25-2014, 02:20 PM #182
- Join Date: Jan 2012
- Location: Bluffton, South Carolina, United States
- Age: 70
- Posts: 7,608
- Rep Power: 64192
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01-25-2014, 02:22 PM #183
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01-25-2014, 07:39 PM #184
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01-25-2014, 11:07 PM #185
******************** JOESWAT, THE ORIGINAL JUGGERNAUT *********************
~ WORDS TO LIVE BY ~
“Age is no barrier. It’s a limitation you put on your mind.”
“When you’ve got something to prove, there’s nothing greater than a challenge.”
“Persistence can change failure into extraordinary achievement.”
71 and still going for more
TO BE A JUGGERNAUT!!!, YOU NEED EAT RIGHT AND TRAIN RIGHT!!! IM HERE IF YOU NEED ME.
**Free training/dieting/nutritional tips and advise;
http://forum.bodybuilding.com/showth...169941&page=52
** LIKE ME ON ********
http://www.********.com/JoeSwatPalumbo
Joe Palumbo
ifbb proJoeswat Ifbb Pro Infinitelabs
www.infinitelabs.com
www.fitnesswithjoeswat.org
http://www.********.com/home.php?#!/InfiniteLabsSupplements
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01-26-2014, 07:51 AM #186
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01-26-2014, 07:59 AM #187
Jan 26 -- Shoulders and Traps
My day started out at 6 am . Protein pancake and a crap attitude. Im tired and HUNGRY...but I dont go back to bed ... I go to the gym..
Its cold and barely light out...But what a beautiful view of my gym
My workout base started with this... I add sets and working all new exercises as I go along. Here is my base
My workout stack
Pre-workout
and todays meal plan
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01-26-2014, 08:26 AM #188
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23950
ŹŹŹŹŹŹŹ $5 Off Infinite Labs Cyclo-REM--Get an Awesome Night's Sleep! ŹŹŹŹŹŹŹ
Order & Save $5! Order and automatically receive a $5 discount at checkout on Infinite Labs Cyclo Rem, 90 Servings!
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I love this stuff! I have always had a hard time unwinding, but after trying Cyclo-REM I always get an awesome deep sleep, even if I only get 5 hours.
http://www.bodybuilding.com/store/in...cyclo-rem.htmlWorkout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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01-26-2014, 11:40 AM #189** Infinite Labs Sponsored Athlete **
** NASM Certified Personal Trainer **
** NPC National Competitor **
Follow me on ********:
Zack Kresser - Infinite Labs Elite Athlete
*****://www.********.com/pages/Zack-Kresser-Infinite-Labs-Elite-Athlete/463672910374937
"It ain't about how hard you're hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done!"- Rocky
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01-26-2014, 04:30 PM #190
- Join Date: Jul 2007
- Location: Northwood, Ohio, United States
- Age: 49
- Posts: 3,369
- Rep Power: 256
Day 26 already. Wow time really flies. Sorry I haven't been on in a few. I will be catching up though. Protein pancakes and a crap attitude does not sound like a fun start to a day. Neither does doing lunges on a treadmill. Hopefully you kept it on a slower speed Keep on pushing it.
-----------------------------------------------------------------------------------------------------------
If you want it, make it happen. No one else, but you, can make you make it happen.
Don't "JUST DO IT", give it your all.
Anyone can show up and pick up a dumbell, but not everyone will give it their all.
I don't stop working out when my muscles are sore, I stop when I'm done with my workout.
Todays excuses, won't help you tomorrow.
VENI VIDI VICI
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01-26-2014, 04:39 PM #191
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01-27-2014, 12:14 AM #192
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01-27-2014, 03:36 AM #193
- Join Date: Nov 2011
- Location: Modesto, California, United States
- Age: 64
- Posts: 1,498
- Rep Power: 262
That is a cool view of your gym!
Looks like a lot of fresh air. While I don't care for the snow, I do love how the air is brisk and refreshing on snowy mornings like that.
BTW, your workout is very cool! How do your calves feel after all those raises?ERIC WHITEHEAD
Pepsico Reset Specialist
Modesto, CA
"I AM NOT THE STRONGEST, I AM NOT THE BIGGEST, I AM NOT THE FASTEST.... BUT,
I AM,
CONSISTENT, PERSISTENT AND RESILIENT.
AND I WILL NEVER GIVE UP!
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01-27-2014, 03:45 AM #194
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01-27-2014, 12:53 PM #195
- Join Date: Jan 2012
- Location: W Hartford, Connecticut, United States
- Posts: 1,384
- Rep Power: 207
"Winning isn't everything, but wanting to win is." - Vince Lombardi
http://bodyspace.bodybuilding.com/balls2dawalls
JUGGERNAUT JOURNAL:
http://forum.bodybuilding.com/showthread.php?t=147523153&p=936268203
LIKE ME ON ********
http://www.********.com/ballstodawall
FOLLOW ME ON TWITTER
http://twitter.com/#!/superior2u
FOLLOW ME ON INSTAGRAM
http://instagram.com/balls_2_dawall
VISIT MY WEBSITE FOR NUTRITIOUS AND DELICIOUS RECIPES
http://flabtosixpack.com/
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01-27-2014, 12:56 PM #196
- Join Date: Jan 2012
- Location: W Hartford, Connecticut, United States
- Posts: 1,384
- Rep Power: 207
"Winning isn't everything, but wanting to win is." - Vince Lombardi
http://bodyspace.bodybuilding.com/balls2dawalls
JUGGERNAUT JOURNAL:
http://forum.bodybuilding.com/showthread.php?t=147523153&p=936268203
LIKE ME ON ********
http://www.********.com/ballstodawall
FOLLOW ME ON TWITTER
http://twitter.com/#!/superior2u
FOLLOW ME ON INSTAGRAM
http://instagram.com/balls_2_dawall
VISIT MY WEBSITE FOR NUTRITIOUS AND DELICIOUS RECIPES
http://flabtosixpack.com/
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01-28-2014, 03:32 PM #197
I WANT TO CHEAT .... Healthy cheat recipe
1 tbsp Smooth Peanut Butter
1 large Egg
1 large Egg White
1 oz Water
1 scoop Vanilla protein
1 cup Oats
1 tsp Baking Soda
1 tbsp Vanilla Extract
1 tbsp Hershey's Special Dark Chocolate Chips (optional)
Microwave 1 cup of peanut butter for 20-30 seconds. In a medium bowl, mix together peanut butter, 1 large egg and 1 egg white until smooth. Add water, vanilla protein powder, oats, baking soda and vanilla extract. Add dark chocolate chips (or I can teach you a way to make your own)
350 degrees
Bake 10 minutes.
Depending on the size you will get 10 -16 cookies
Amount Per Serving
Calories 158
Total Fat 8.55
Total Carbohydrate 15.71
Dietary Fiber 2.34
Sugars 3.81
Protein 6.86
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01-28-2014, 04:08 PM #198
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01-28-2014, 04:18 PM #199
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01-28-2014, 04:20 PM #200
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01-28-2014, 04:22 PM #201
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01-28-2014, 04:25 PM #202
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01-28-2014, 04:27 PM #203
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01-28-2014, 04:28 PM #204
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01-28-2014, 04:54 PM #205
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01-29-2014, 11:27 AM #206
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01-29-2014, 11:34 AM #207
Jan 29 ..Another Snow day! Brownie Recipe
I havent had much chance to workout as the gym is closed and the kids are home....So I shoveled snow for cardio ....
I wanted to share this Brownie recipe with you all that I found curtesy of Gracious Pantry .
Clean Eating Freedom Brownies
(Makes 15 servings)
Ingredients:
1/3 cup coconut flour
1/3 cup unsweetened cocoa powder
1/3 cup coconut oil
5 whole eggs
1/2 cup maple syrup
2 teaspoons pure vanilla extract, no sugar added
Directions:
In a medium mixing bowl, whisk together the coconut flour and cocoa powder.
Whisk in the coconut oil, eggs, maple syrup and vanilla extract. Blend well.
Pour batter into a greased baking dish (mine was about 9×13), and bake at 350 F. for about 30 minutes.
Allow to cool. This is important because they tend to fall apart easily when warm, making it difficult to get them out of the pan.
Nutritional Content:
(Data is for 1/15th the entire recipe – simply cut the bars into 15 even portions while still in the baking pan)
Calories: 106
Total Fat: 7 gm
Saturated Fats: 5 gm
Trans Fats: 0 gm
Cholesterol: 70 mg
Sodium: 25 mg
Carbohydrates: 9 gm
Dietary fiber: 1 gm
Sugars: 7 gm
Protein: 3 gm
Estimated Glycemic Load: 4
© The Gracious Pantry. All rights reserved.
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01-29-2014, 11:38 AM #208
Calorie Counter
Many people have the worse time figuring out what to eat and how much of it... I suggest using a simple calculator such as this one.. .
http://www.muscletech.com/resources/...rs/caloric.php
My diet is about 2300 clean calories a day and I know that seems like a lot to newer lifters, but its all clean and more is better...
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01-29-2014, 11:45 AM #209
Snow Day Fun for the kids.... Cookie recipe
Because we are stuck in the house today ... I wanted to make the kids a healthy treat. I found this recipe online and wanted to share it with you
ENJOY
Rich Knapp's Peanut Butter Cookies
Nutritional Info
Calories:
96.73
Protein:
4.17
g
Carbs:
10.09
g
Fat:
4.99
g
Ingredients
2½ cups oat flour
69.8 grams of protein powder
½ tsp. salt
½ tsp baking soda
½ cup applesauce
1½ cup peanut butter
½ cup honey
2 egg whites
Cooking Instructions
This peanut butter cookie recipe is prepared by Tammy Knapp, wife of natural bodybuilder Rich Knapp. Rich uses these cookies as a sweet and healthy snack while cutting for bodybuilding contests. They can be eaten without guilt, and are also a great choice when bulking or muscle building.
Mix flour, protein powder, salt, baking soda and set aside. Mix applesauce and peanut butter. Add honey. Mix well and add egg whites, then beat well. Stir flour mixture into peanut butter mixture. Drop dough from tsp. onto greased baking sheet. Flatten. Bake at 375 (moderate oven) for 10 to 15 minutes until lightly browned. Makes 36 cookies.
Serving Suggestions
Makes 36 cookies. One cookie equals one serving.
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01-29-2014, 11:58 AM #210
Lets talk about helpful apps....
I wanted to take a couple minutes to share some of the apps (I have an Iphone) that help me get through this journey. Please comment and share yours with me.
Calorie Counter
http://caloriecount.about.com/
My fitness Pal
http://www.myfitnesspal.com/
Fooducate
http://www.fooducate.com/
Jetfit
http://www.jefit.com/
Bookmarks