I Am JUGGERNAUT Challenger Sharon Colson

[MsSpidey232]

THURSDAY: CHEST AND BACK
Juggernaut Pre-Workout Crimson Punch

■ Dynamic Warm-Up
One-leg Lunges: 15 reps per leg
Squats: 15 reps
Push-ups: 15 reps
Side-to-side jumps: 30 seconds
Front-to-back jumps: 30 seconds


AB CIRCUIT
ROUTINE #1
A) Hanging Leg Raises (15 reps) Machine assisted
B) Hip-ups (15 reps)
C) Bicycles (25 reps)
D) Crunches (30 reps)
Perform all four of the exercises as a circuit, with no rest in between. Rest
for a minute and then repeat two more times for a total of three circuits


■ Circuit 1: This triplet set is performed with little or no rest
between each set until all three exercises are completed.

Barbell Bench Press: 15 reps; 55lbs

Chin-Up with Narrow Supinated Grip: 10 (assisted)

Lat Pull-Down with Narrow Neutral Grip: 12 to 15 reps; 70lbs.
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 2: This triplet set is performed with little or no rest
between each set until all three exercises are completed.

Pec Deck: 15 reps 40 lbs

Bar Dip: 10 reps assisted
.
One-Arm Dumbbell Row with Supinated Grip: 15 reps 20lbs each arm;
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 3: This triplet set is performed with little or no rest
between each set until all three exercises are completed.

Bench Plyo Push-Up: 10 reps.

Bench Push-Up: 10 reps.

Low Row with Wide Pronated Grip: 10 reps; 50lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

[vol8615]

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Magnesium (Glycerophosphate) 10 mg <1%
Sodium (Bicarbonate) 20 mg <1%
Potassium (Glycerophosphate,Citrate) 58 mg <2%
Beta Alanine 2200 mg †
Agmatine Sulfate 1000 mg †
L-Taurine 1000 mg †
Caffeine (Anhydrous) 300 mg †

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Who's excited to try this! ??

Im excited can't decide which flavor I want to try first Hurricane or Cherry Lemonade!?! hmmmmm What flavor is everyone else excited about?!?

[teamsw]

**************JOESWAT, THE ORIGINAL JUGGERNAUT*********************
TIP OF THE DAY!!!!
~ *THE MOST IMPORTANT TIME FOR CARBS TO BE USED IS BEFORE AND AFTER TRAINING*( pre and post)......~ KNOW YOUR TYPE OF CARBS~.... I have noticed some of you juggernauts in here eating the wrong food/CARBS at the wrong times, in order to get the best results from your hard workouts, you need to eat the right carbs(with protein) at the right times, *Carbs that are slow burning(low GI index) are to be used before a weight training session(fuel for working out), and fast burning Carbs(high GI index) are great to use right after weight training,(supplying your cell with nutrients to rebuild fast)....Utilize the appropriate carbs at the appropriate time will enhance your overall fitness results.....
~PRE work out drinks such as; Juggernaut hp, Dagger hp, Pre-fight, SBR, Infinite Force and so on, are designed to enhance your performance in the gym, utilize the right pre-work out drink for your specific sport/goal you have in mind....


....HERE IS A LINK WITH A CHART THAT WILL ASSIST YOU WITH PICKING WHAT YOU NEED....**** NOTE; this does not mean that you can eat junk food, pick healthy foods to accomplish your goal........REMEMBER THIS; JUNK IN WILL ONLY CREATE JUNK OUT....
http://www.health.harvard.edu/newswe..._100_foods.htm

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=53

LIKE MY ******** page
http://www.********.com/JoeSwatPalumbo

Joe Palumbo
IFBB PRO

[melalicious]

I really love seeing the consistency in your training and nutrition! Every time I stop by you are right on point! Keep on doing what you're doing! And by the way...I saw the pic of the yummy Valentine's dinner that your husband posted...very nice!

[sharlamay]

Wow!! To your workouts and Wow! to that Valentines dinner!! OMG yummy!!!! Get it girl!!

[Credz]

Workouts are looking awesome! And judging by Mr.Spideys log you had a nice V-Day!

[ZacK1313]

Good stuff... good stuff. Keep pushing your limits!!!

***Yea Buddy...Every day is Juggernaut Day***
Weather you are just starting this amazing journey or elbows deep into it, you owe it to yourself to follow it threw to the end.
But if you need a kick in the butt (figuratively of course) the beard will be here to help you!

[MsSpidey232]

I know right! I am so lucky!

Wow!! To your workouts and Wow! to that Valentines dinner!! OMG yummy!!!! Get it girl!!

[MsSpidey232]

Wow no post since Thursday and I have missed it! I hope that everyone had as great a weekend as we did! We aren't generally Valentine's Day supporters around here being that one or both of us have worked restaurant detail every year until last year but somehow we found ourselves sans children this year and had a great time. I got to join Mr Spidey at the comic shop for a game tournament (I won 2 out of 3) and he made me a wonderful dinner for our weekly cheat. My only issue was that he cheated and leaked the photos before I even got to see it.

I am sooo excited about Thursday as it is day 30 for us and I am extremely proud of the Spidey Juggernaut team because we haven't missed a workout or cheated on our new lifestyle one time since we started. We will be posting photos later this week but honestly I won't mind if there isn't much change because I have seen huge changes in our entire family in the past 30 days. I see muscles forming where I have never had them before. We are being more active and feel more energetic and we have watched less TV than in any other time in the last ten years I think. Those things alone are enough for me at this point.

[MsSpidey232]

Meal 1: 2 eggs 2 egg whites, 1/2 cup cooked oatmeal, 12 oz black coffee with splenda.

Meal 2: 5 oz turkey, geen salad bed with peppers, red onion and carrots, 16 oz crystal lite

Meal 3: 2 tbsp peanut butter with 1 small banana

Meal 4: 5 oz ground turkey with taco season on ghreen salad bed with peppers, red onion, carrots, 2 tbsp guacamole, 2 tbsp salsa, 16 oz crystal lite

[GymGirl38]

Sharon, you are doing a great job! Hanging leg raises are tough! Keep going! ~Erin

[MsSpidey232]

MONDAY: CHEST AND BACK & ABS

Workout 1 ( First Thing in the Morning on an Empty Stomach)
■ 20 minutes on the elliptical (It was supposed to be 30-45 but I am not a morning person so I had to do part of it at lunch.)

Workout 2 After Work 1700
■ Dynamic Warm-Up
AB CIRCUIT
ROUTINE #1
A) Hanging Leg Raises (15 reps)
B) Hip-ups (20 reps)
C) Bicycles (25 reps)
D) Crunches (30 reps)
Did three circuits of these.

■ Circuit 1: This quartet of exercises (oftentimes referred to as a
“giant set”) is performed with little or no rest between each set
until all four exercises are completed.

Dumbbell Flye: 10 reps 12.5lbs db
Dumbbell Bench Press: 10 reps;20lb db
Push-Up: 4 sets of 10
Lat Pull-Down with Wide Neutral Grip: 12 reps. 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

Low Row with Narrow Neutral Grip (drop set): 5 reps; 70lbs
lower the weight for 10 reps 50lbs
and then lower the weight again for 15 reps. 40lbs
Barbell Incline Press: 12 reps 55lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

Bar Dip: used machine assisted 8 , 4, 4, 5

Bent-Over Supinated Low Cable Row: 12 reps 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 4: This couplet set is performed with little or no rest between each set until both exercises are completed.
Narrow-Grip Bench Push-Up: 10
Barbell Pull-Over: 12 reps; 27lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

[rumblebird]

MONDAY: CHEST AND BACK & ABS

Workout 1 ( First Thing in the Morning on an Empty Stomach)
■ 20 minutes on the elliptical (It was supposed to be 30-45 but I am not a morning person so I had to do part of it at lunch.)

Workout 2 After Work 1700
■ Dynamic Warm-Up
AB CIRCUIT
ROUTINE #1
A) Hanging Leg Raises (15 reps)
B) Hip-ups (20 reps)
C) Bicycles (25 reps)
D) Crunches (30 reps)
Did three circuits of these.

■ Circuit 1: This quartet of exercises (oftentimes referred to as a
“giant set”) is performed with little or no rest between each set
until all four exercises are completed.

Dumbbell Flye: 10 reps 12.5lbs db
Dumbbell Bench Press: 10 reps;20lb db
Push-Up: 4 sets of 10
Lat Pull-Down with Wide Neutral Grip: 12 reps. 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

Low Row with Narrow Neutral Grip (drop set): 5 reps; 70lbs
lower the weight for 10 reps 50lbs
and then lower the weight again for 15 reps. 40lbs
Barbell Incline Press: 12 reps 55lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

Bar Dip: used machine assisted 8 , 4, 4, 5

Bent-Over Supinated Low Cable Row: 12 reps 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 4: This couplet set is performed with little or no rest between each set until both exercises are completed.
Narrow-Grip Bench Push-Up: 10
Barbell Pull-Over: 12 reps; 27lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

I have never tried circuit/ giant set training before. I am always looking for new things to try. After reading this I mighty actually try I for a week. Do every bodypart this way. I am sure it will shock the body differently than the usual 3 sets of 8. I am glad I stopped by your log this morning

[kennknee]

I am sooo excited about Thursday as it is day 30 for us and I am extremely proud of the Spidey Juggernaut team because we haven't missed a workout or cheated on our new lifestyle one time since we started. We will be posting photos later this week but honestly I won't mind if there isn't much change because I have seen huge changes in our entire family in the past 30 days. I see muscles forming where I have never had them before. We are being more active and feel more energetic and we have watched less TV than in any other time in the last ten years I think. Those things alone are enough for me at this point.

And that's all that matters, really. What a great thing to check your log today and hear that. PERSPECTIVE!

[JohnButz]

MONDAY: CHEST AND BACK & ABS

Workout 1 ( First Thing in the Morning on an Empty Stomach)
■ 20 minutes on the elliptical (It was supposed to be 30-45 but I am not a morning person so I had to do part of it at lunch.)

Workout 2 After Work 1700
■ Dynamic Warm-Up
AB CIRCUIT
ROUTINE #1
A) Hanging Leg Raises (15 reps)
B) Hip-ups (20 reps)
C) Bicycles (25 reps)
D) Crunches (30 reps)
Did three circuits of these.

■ Circuit 1: This quartet of exercises (oftentimes referred to as a
“giant set”) is performed with little or no rest between each set
until all four exercises are completed.

Dumbbell Flye: 10 reps 12.5lbs db
Dumbbell Bench Press: 10 reps;20lb db
Push-Up: 4 sets of 10
Lat Pull-Down with Wide Neutral Grip: 12 reps. 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

Low Row with Narrow Neutral Grip (drop set): 5 reps; 70lbs
lower the weight for 10 reps 50lbs
and then lower the weight again for 15 reps. 40lbs
Barbell Incline Press: 12 reps 55lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

Bar Dip: used machine assisted 8 , 4, 4, 5

Bent-Over Supinated Low Cable Row: 12 reps 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 4: This couplet set is performed with little or no rest between each set until both exercises are completed.
Narrow-Grip Bench Push-Up: 10
Barbell Pull-Over: 12 reps; 27lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

Nice work! Over 1/3 of the way home!

[shookmusic]

These circuits and meals looks great! I've also started using some circuit type stuff and supersetting alot. These types of workouts really wear me out! Keep it up!

[balls2dawalls]

Great circuits! I just started back on supersets, looking at this think I need to add some giant sets to my routine. Thanks for the inspiration!

MONDAY: CHEST AND BACK & ABS

Workout 1 ( First Thing in the Morning on an Empty Stomach)
■ 20 minutes on the elliptical (It was supposed to be 30-45 but I am not a morning person so I had to do part of it at lunch.)

Workout 2 After Work 1700
■ Dynamic Warm-Up
AB CIRCUIT
ROUTINE #1
A) Hanging Leg Raises (15 reps)
B) Hip-ups (20 reps)
C) Bicycles (25 reps)
D) Crunches (30 reps)
Did three circuits of these.

■ Circuit 1: This quartet of exercises (oftentimes referred to as a
“giant set”) is performed with little or no rest between each set
until all four exercises are completed.

Dumbbell Flye: 10 reps 12.5lbs db
Dumbbell Bench Press: 10 reps;20lb db
Push-Up: 4 sets of 10
Lat Pull-Down with Wide Neutral Grip: 12 reps. 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

Low Row with Narrow Neutral Grip (drop set): 5 reps; 70lbs
lower the weight for 10 reps 50lbs
and then lower the weight again for 15 reps. 40lbs
Barbell Incline Press: 12 reps 55lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

Bar Dip: used machine assisted 8 , 4, 4, 5

Bent-Over Supinated Low Cable Row: 12 reps 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 4: This couplet set is performed with little or no rest between each set until both exercises are completed.
Narrow-Grip Bench Push-Up: 10
Barbell Pull-Over: 12 reps; 27lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

[ezericw]

MONDAY: CHEST AND BACK & ABS

Workout 1 ( First Thing in the Morning on an Empty Stomach)
■ 20 minutes on the elliptical (It was supposed to be 30-45 but I am not a morning person so I had to do part of it at lunch.)

Workout 2 After Work 1700
■ Dynamic Warm-Up
AB CIRCUIT
ROUTINE #1
A) Hanging Leg Raises (15 reps)
B) Hip-ups (20 reps)
C) Bicycles (25 reps)
D) Crunches (30 reps)
Did three circuits of these.

■ Circuit 1: This quartet of exercises (oftentimes referred to as a
“giant set”) is performed with little or no rest between each set
until all four exercises are completed.

Dumbbell Flye: 10 reps 12.5lbs db
Dumbbell Bench Press: 10 reps;20lb db
Push-Up: 4 sets of 10
Lat Pull-Down with Wide Neutral Grip: 12 reps. 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 2: This couplet set is performed with little or no rest between each set until both exercises are completed.

Low Row with Narrow Neutral Grip (drop set): 5 reps; 70lbs
lower the weight for 10 reps 50lbs
and then lower the weight again for 15 reps. 40lbs
Barbell Incline Press: 12 reps 55lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

Bar Dip: used machine assisted 8 , 4, 4, 5

Bent-Over Supinated Low Cable Row: 12 reps 70lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 4: This couplet set is performed with little or no rest between each set until both exercises are completed.
Narrow-Grip Bench Push-Up: 10
Barbell Pull-Over: 12 reps; 27lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

Wow! That's a lot of work! Very impressed by all your doing, keep it up! You and Jamison are really Kicking A**!

[MsSpidey232]

Meal 1: 1 scoop protein, 1 cup skim milk, 2 tbsp. peanut butter

Meal 2: 5 oz turkey with lettuce, carrots, bell peppers, 16 oz crystal lite

Meal 3: 1 scoop protein powder with water

Meal 4: 6 oz chicken, 2 cup green beans, lettuce mix with tomato, red onion, bell pepper, 1/2 oz cheese., 16 oz crystal lite

[MsSpidey232]

Workout 1 (Preferably First Thing in the Morning on an Empty Stomach)
■ 30 to 45 minutes of low- to medium-intensity cardio. I started this on the elliptical and went outside after the first 5 minutes. I ran part of this and was sooo proud of myself but hurt soooo bad today. But still, I ran. We used to have a joke, " What was a snake chasing you?"

Workout 2 (Afterwork)
■ Dynamic Warm-Up

■ Circuit 1: This giant set is performed with little or no rest between each set until all four exercises are completed.

Barbell Back Squat: 10 reps; 40lbs

Plyo Squat Jump: 10 reps.

Body-Weight Squat: 10 reps.

Diamond Push-Up: 15 reps. (I forgot it was supposed to be 15 reps per set and did 10 so when I figured it out I just added 2 more sets onto the end. I know it is a deviation but we do the best we can.)
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

One-Leg Leg Curl: 12 reps; 15lbs each leg. We were supposed to do one leg of this then the lunge on one leg but again we do the best we can with what we have and the leg curl machine is prime real estate at our gym.
One-Leg Lunge: 12 reps each. 7.5lb dumbbells

V-Bar Triceps Extension (triple drop set): 10 reps; lower the weight for 10 reps and then lower the weight again for 10 reps. Weights went 80/65/50
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

Box or Bench Jump: 15 reps; stand up all the way each time on the Jump. I jumped onto a box that was only about 8 in off of the floor but I was so tired by the end of this.

Bench Dip: 15 reps. I fell once but didn't stop. Just got up and did it again to finish the set.
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 4: This couplet set is performed with little or no rest between each set until both exercises are completed.

One-Leg Bench Bridge: 15 reps each leg.

Burpee: 15 reps.
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set. I did this circuit 2 times before I lost all steam and was finished for the day.

I need to be eating more meals I think. I was so exhausted after this day and this workout that I laid down for a few minutes to rest before laying out my stuff for today and putting in my meals and workout and the next I know Jamison was moving me to my side and turning off the lights. He takes care of me like that. Love you babe!

[MsSpidey232]

Meal 1: 1 scoop protein powder, 1 cup skim milk, 2 tbsp. peanut butter

Meal 2: 20 grapes, 1 oz mixed nuts

Meal 3: 6 oz chicken breast, 2 cup green beans, 2 cup salad with lettuce, tomatoes, bell peppers, 16 oz crystal lite

Meal 4: 10 grapes, 1 oz mixed nuts

Meal 5: 5 ox ground turkey with taco seasoning, lettuce, 2 tbsp. guacamole, 2 tbsp. salsa, 20 oz crystal lite.

[MsSpidey232]

WEDNESDAY: DELTOIDS AND BICEPS

■ Dynamic Warm-Up

■ Do an Ab Program.
Leg Raises(15)
Hip Ups (20)
Bicycles (25)
Crunches (30)

■ Circuit 1: This couplet set is performed with little or no rest
between each set until both exercises are completed.
Seated Military Press (drop set): 5 reps; lower the weight
for 10 reps and then lower the weight again for 15 reps. 35/25/15lbs weights
EZ-Bar Curl with Narrow Grip and with Outside Grip: 12
reps; switch grips from outside to inside and do 2 sets each. 20lbs
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 2: This couplet set is performed with little or no rest
between each set until both exercises are completed.

Seated Rear-Deltoid Bent-Over Dumbbell Reverse Flye
(drop set): 12 reps; lower the weight for 12 reps. 5/3 lbs

Dumbbell Alternating Curl with Twist (drop set): 6 reps
each; lower the weight for 8 reps each and then lower the
weight again for 10 reps each. 15/10/5 lbs

Rest 1 minute and then repeat circuit. Did this 4 times. Push
yourself to stay at the same weight, or slightly increase the
weight on each set.

■ Circuit 3: This couplet set is performed with little or no rest
between each set until both exercises are completed.

Rope Front Raise: 12 reps.

Rope Hammer Curl: 12 reps.

I used a strap for these.
Rest 1 minute and then repeat circuit. Did this 4 times.

■ Circuit 4: This couplet set is performed with little or no rest
between each set until both exercises are completed.

Dumbbell Lateral Raise: 12 reps. 5 lbs

Triple Dumbbell Curl: 12 reps each; 5lbs. weight will be light, so
that you can get all of the reps with good form.

Rest 1 minute and then repeat circuit. Did this 4 times.

[spidey232]

You're doing so Awesome! Can't wait to take our 30 day pics and stats tomorrow!!!! Love you!

[ezericw]

Tuesday & Wednesday = Very Nice!

Looks like you have your nutrition dialed in, are you finding it hard to stick to the meal plan? I think that's my weakest area, if I could get a handle on that, I would be very happy!

Have a great day!

[GymGirl38]

Hi Sharon! Just wanted to drop in and tell you that you are doing a great job! Determination and consistency are key....and you have them! ~Erin

[melalicious]

Workout 1 (Preferably First Thing in the Morning on an Empty Stomach)
■ 30 to 45 minutes of low- to medium-intensity cardio. I started this on the elliptical and went outside after the first 5 minutes. I ran part of this and was sooo proud of myself but hurt soooo bad today. But still, I ran. We used to have a joke, " What was a snake chasing you?"

Workout 2 (Afterwork)
■ Dynamic Warm-Up

■ Circuit 1: This giant set is performed with little or no rest between each set until all four exercises are completed.

Barbell Back Squat: 10 reps; 40lbs

Plyo Squat Jump: 10 reps.

Body-Weight Squat: 10 reps.

Diamond Push-Up: 15 reps. (I forgot it was supposed to be 15 reps per set and did 10 so when I figured it out I just added 2 more sets onto the end. I know it is a deviation but we do the best we can.)
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 2: This triplet set is performed with little or no rest between each set until all three exercises are completed.

One-Leg Leg Curl: 12 reps; 15lbs each leg. We were supposed to do one leg of this then the lunge on one leg but again we do the best we can with what we have and the leg curl machine is prime real estate at our gym.
One-Leg Lunge: 12 reps each. 7.5lb dumbbells

V-Bar Triceps Extension (triple drop set): 10 reps; lower the weight for 10 reps and then lower the weight again for 10 reps. Weights went 80/65/50
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 3: This couplet set is performed with little or no rest between each set until both exercises are completed.

Box or Bench Jump: 15 reps; stand up all the way each time on the Jump. I jumped onto a box that was only about 8 in off of the floor but I was so tired by the end of this.

Bench Dip: 15 reps. I fell once but didn't stop. Just got up and did it again to finish the set.
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set.

■ Circuit 4: This couplet set is performed with little or no rest between each set until both exercises are completed.

One-Leg Bench Bridge: 15 reps each leg.

Burpee: 15 reps.
Rest 1 minute and then repeat circuit. Do this 4 times. Push yourself to stay at the same weight, or slightly increase the weight on each set. I did this circuit 2 times before I lost all steam and was finished for the day.

I need to be eating more meals I think. I was so exhausted after this day and this workout that I laid down for a few minutes to rest before laying out my stuff for today and putting in my meals and workout and the next I know Jamison was moving me to my side and turning off the lights. He takes care of me like that. Love you babe!

Doing a great job on these workouts Sharon! When you mention eating more meals, I would suggest 5-6 meals per day, and in looking at your current nutrition plan, I do not see any carbs. I would definitely suggest adding in some good carbs, a serving at 3 or 4 of your meals, definitely at the meals pre and post workout. And another serving or two of protein per day could help too. Keep up the great work, and I noticed the comment from Jamison that you two will be doing 30 day pics and stats! That's great, looking forward to seeing the updates!

[balls2dawalls]

You're doing so Awesome! Can't wait to take our 30 day pics and stats tomorrow!!!! Love you!

Nothing better than to see a husband and wife team push and motivate each other. You both are so inspiring!! Can't wait to see your progress photos.

[thnakd1]

Wow no post since Thursday and I have missed it! I hope that everyone had as great a weekend as we did! We aren't generally Valentine's Day supporters around here being that one or both of us have worked restaurant detail every year until last year but somehow we found ourselves sans children this year and had a great time. I got to join Mr Spidey at the comic shop for a game tournament (I won 2 out of 3) and he made me a wonderful dinner for our weekly cheat. My only issue was that he cheated and leaked the photos before I even got to see it.

I am sooo excited about Thursday as it is day 30 for us and I am extremely proud of the Spidey Juggernaut team because we haven't missed a workout or cheated on our new lifestyle one time since we started. We will be posting photos later this week but honestly I won't mind if there isn't much change because I have seen huge changes in our entire family in the past 30 days. I see muscles forming where I have never had them before. We are being more active and feel more energetic and we have watched less TV than in any other time in the last ten years I think. Those things alone are enough for me at this point.

The dinner looked great and sans children makes it even better! I am so glad to hear the steps you two have taken are not only effecting you, but the whole family too! The energy and elevated mood from cleaning up your diet and exercising is amazing and becomes contagious in the family. It will help you all be happier and healthier together and a closer family overall. Great work!

[xmanmike22]

I see some motivation in here! Girl, you are doing very well! Your workouts have me motivated! Also I like your self reflection on what you believe you need to do in order to be successful. Do your thing, MsSpidey!

[LeahBanton]

Hi Mrs. Spidey! I'm not sure why I am just finding your log now but I wanted to drop by and tell you what a great job you and your hubby are doing. You guys are so determined and consistent. I know you'll both achieve your goals. Looking forward to following you from now on