6-29-09
The day that makes me that much more of a threat at The USAs...Legs! AKA,
QUADS, HAMS AND CALVES!
330am QUADS
PM HAMSTRINGS and CALVES
388 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
AM QUADS
Leg extension
100 x 20
140 x 15
140 x 12
200 (rack) x 10
200 x 8
5 total sets
Squats
135 x 10
185 x 8
185 x 8
185 x 8
185 x 8
5 total sets
Front Squats
95 x 10
135 x 6
135 x 6
135 x 6
4 total sets
Leg Press
405 x 10
405 x 10
405 x 10
3 sets
DB Lunges
20 x 12 total
20 x 10 total
Bodyweight x 20 total
3 total sets
Hack squats
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
7 total sets
27 total sets and one more training session to go today!
PM HAMSTRINGS at Gold's Gym South Beach, Miami, FL
Prone leg curl
80 x 15
100 x 15
120 x 12
160 x 8
120 x 8
5 sets
Stiff leg deadlifts
135 x 12
185 x 10
225 x 8
275 x 6
315 x 4
225 x 6
135 x 10
7 sets
Atlantis One leg curl
50 x 8
50 x 8
2 sets
Atlantis Seated leg curl
60 x 15
75 x 12
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
7 sets
Adductor
130 x 15
175 x 15
220 x 10
250 (whole stack) x 6
4 sets
Abductor
160 x 15
175 x 12
220 x 12
250 (whole stack) x 6
4 sets
Glute machine (my glutes are more striated now than at my show!!!!!)
30 x 10
50 x 8
50 x 8
3 sets
Standing calves on modified hack squat machine
135 x 15
225 x 15
315 x 10
315 x 10
4 sets
Leg press calves on machine
280 x 10
280 x 10
280 x 10
280 x 10
4 sets
Seated calf raise
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
7 sets
47 Total sets for PM workout
74 TOTAL SETS TODAY!!!
Yesterday's Diet
6am Meal 1 PWO
Scivation Egg Pancake
30g almond butter
99g blueberries
Broccoli
50p, 15f, 15c
1030am Meal 2
7oz 96 percent lean ground beef
18 almonds
Broccoli
50p, 15f
2pm Meal 3 PreWO
7oz turkey breast
30g peanut butter
99g blueberries
Spinach
50p, 15f, 15c
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/meal3.jpg[/IMG]
530pm Meal 4 PWO
7oz 96 percent lean ground beef
30g peanut butter
Broccoli and cauliflower
Spinach
40g oatmeal
50p, 15f, 30c
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/meal4.jpg[/IMG]
8pm Meal 5
7oz turkey breast
30g peanut butter
Broccoli and cauliflower
Spinach
50p, 15f
10pm Meal 6
7oz 96 percent lean beef
30g peanut butter
Spinach
Broccoli
50p, 15f
130am Meal 7
7oz chicken
30g peanut butter
50p, 15f
Tuesday, June 30, 2009
Monday, June 29, 2009
6-28-09 OFF DAY with AM Cardio
6-28-09 OFF DAY with AM Cardio
389 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
First thing upon arriving home after 14 hour drive from Cape Cod with rob:
AM cardio on MT stomach on treadmill with Dialene 4x pre and 6 scoops Xtend BLUE RASPBERRY pre and during.
5 minute warm up.
30 minutes up to 4.2 speed and 12 incline.
5 minute gradual cool down.
7am Meal 1
Egg pancake
99g blueberries
30g peanut butter
50p, 15f, 15c
10am Meal 2
7oz chicken
30g almond butter
50p, 15f
1pm Meal 3
Scivation Solution 5
42p, 15f
4pm Meal 4
7oz steak and chicken mix
Lettuce, broccoli and cauliflower salad
30g peanut butter
50p, 15f
630pm Meal 5
7oz white meat turkey
30g peanut butter
Broccoli
50p, 15f
9pm Meal 6
Scivation Egg Pancake
30g Peanut Butter
Broccoli
50p, 15f
3am Meal 7 PreWO
7oz chicken and turkey
30g peanut butter
40g oatmeal
50p, 15f, 30c
Since I was waking up to train Pre-Flight at 230am, I decided to have my last meal of the day Pre-WO since it is sort of still the 28th (who the hell eats meal 1 at 3am? LOL).
389 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
First thing upon arriving home after 14 hour drive from Cape Cod with rob:
AM cardio on MT stomach on treadmill with Dialene 4x pre and 6 scoops Xtend BLUE RASPBERRY pre and during.
5 minute warm up.
30 minutes up to 4.2 speed and 12 incline.
5 minute gradual cool down.
7am Meal 1
Egg pancake
99g blueberries
30g peanut butter
50p, 15f, 15c
10am Meal 2
7oz chicken
30g almond butter
50p, 15f
1pm Meal 3
Scivation Solution 5
42p, 15f
4pm Meal 4
7oz steak and chicken mix
Lettuce, broccoli and cauliflower salad
30g peanut butter
50p, 15f
630pm Meal 5
7oz white meat turkey
30g peanut butter
Broccoli
50p, 15f
9pm Meal 6
Scivation Egg Pancake
30g Peanut Butter
Broccoli
50p, 15f
3am Meal 7 PreWO
7oz chicken and turkey
30g peanut butter
40g oatmeal
50p, 15f, 30c
Since I was waking up to train Pre-Flight at 230am, I decided to have my last meal of the day Pre-WO since it is sort of still the 28th (who the hell eats meal 1 at 3am? LOL).
Sunday, June 28, 2009
6-27-09 SHOULDERS, TRAPS and REAR DELTS
6-27-09
390 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
SHOULDERS, TRAPS and REAR DELTS at Fitness 500 in Cape Cod with ROB THE REASON!
SHOULDERS
Smith shoulder press
135 x 15
185 x 8
205 x 6
205 x 6
4 total sets
Hammer strength shoulder press
120 x 12
150 x 8
150 x 6
3 total sets
Front raise
25 x 12
30 x 10
35 x 8
40 x 6
4 total sets
Barbell upright rows
65 x 10
95 x 6
95 x 6
95 x 6
4 total sets
Dumbbell lateral raise
20 x 15
25 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
7 total sets
TRAPS
Dumbbell shrugs
100 x 12
100 x 12
100 x 12
100 x 12
Drop set
75 x 15
5 total sets
Barbell shrugs with 2 second pause at top
225 x 12
315 x 6
315 x 6
315 x 6
4 total sets
REAR DELTS
Cable Rear Delts
10 x 10
15 x 10
10 x 10
10 x 10
4 total sets
Cable rear delt row
10
10
10
10
10
10
10
7 total sets
42 total sets
Cardio OFF
Meal 1 PreWO
7oz chicken
30g peanut butter
40g oatmeal
50p, 15f, 30c
Meal 2 PWO at IHOP
Chicken fajita omelet no cheese no sour cream
Harvest grain and nut pancakes
35p, 15f, 30c
Meal 3
7oz Chicken
Broccoli
30g peanut butter
50p, 15f
Meal 4
7oz chicken
Broccoli
99g blueberries
30g peanut butter
50p, 15f, 15c
Meal 5
7 oz chicken
30g Peanut butter
50p, 15f
Meal 6
Free Meal
Sampler appetizer
Cheeseburger with fries
Piece of cake and scoop of ice cream
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/food3.jpg[/IMG]
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/food2.jpg[/IMG]
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/Food1.jpg[/IMG]
Meal 7
7 oz chicken
30g Peanut butter
50p, 15f
390 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
SHOULDERS, TRAPS and REAR DELTS at Fitness 500 in Cape Cod with ROB THE REASON!
SHOULDERS
Smith shoulder press
135 x 15
185 x 8
205 x 6
205 x 6
4 total sets
Hammer strength shoulder press
120 x 12
150 x 8
150 x 6
3 total sets
Front raise
25 x 12
30 x 10
35 x 8
40 x 6
4 total sets
Barbell upright rows
65 x 10
95 x 6
95 x 6
95 x 6
4 total sets
Dumbbell lateral raise
20 x 15
25 x 10
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
7 total sets
TRAPS
Dumbbell shrugs
100 x 12
100 x 12
100 x 12
100 x 12
Drop set
75 x 15
5 total sets
Barbell shrugs with 2 second pause at top
225 x 12
315 x 6
315 x 6
315 x 6
4 total sets
REAR DELTS
Cable Rear Delts
10 x 10
15 x 10
10 x 10
10 x 10
4 total sets
Cable rear delt row
10
10
10
10
10
10
10
7 total sets
42 total sets
Cardio OFF
Meal 1 PreWO
7oz chicken
30g peanut butter
40g oatmeal
50p, 15f, 30c
Meal 2 PWO at IHOP
Chicken fajita omelet no cheese no sour cream
Harvest grain and nut pancakes
35p, 15f, 30c
Meal 3
7oz Chicken
Broccoli
30g peanut butter
50p, 15f
Meal 4
7oz chicken
Broccoli
99g blueberries
30g peanut butter
50p, 15f, 15c
Meal 5
7 oz chicken
30g Peanut butter
50p, 15f
Meal 6
Free Meal
Sampler appetizer
Cheeseburger with fries
Piece of cake and scoop of ice cream
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/food3.jpg[/IMG]
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/food2.jpg[/IMG]
[IMG]http://img.photobucket.com/albums/v735/Lobliner02/Marcs%20Pics/Food1.jpg[/IMG]
Meal 7
7 oz chicken
30g Peanut butter
50p, 15f
Friday, June 26, 2009
Pics from 6-25-09
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/062509/IMG_5775.jpg[/IMG]
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/062509/IMG_5776.jpg[/IMG]
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/062509/IMG_5777.jpg[/IMG]
6-26-09
391 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
DEADLIFT AND HAMSTRINGS at Fitness 500 in Cape Cod!
Deadlift
135 x 15
225 x 10
315 x 3
225 x 8
225 x 8
225 x 8
6 sets
Stiff leg deadlift
135 x 10
135 x 10
135 x 10
135 x 10
4 sets
Rack Lockout
225 x 10
225 x 10
225 x 10
3 sets
Hammer strength lying leg curl
8
8
8
8
4 sets
One leg leg curl hammer strength
10
10
10
10
4 sets
Seated leg curl
70 x 10
90 x 10
130 x 10
130 x 8
4 sets
PWO cardio
30 min at 4.0 speed and 15 incline
5 min cooldown
25 Total Sets
The Diet!
Meal 1 PreWO
7oz chicken
30g peanut butter
40g oatmeal
50p, 15f, 30c
Meal 2 PWO at IHOP
Chicken Fajita Omelet no cheese no sour cream
1.5 Harvest Grain and Nut Pancakes
35p, 15f, 30c
Meal 3
7oz chicken
30g peanut butter
Broccoli
50p, 15f
Meal 4
7oz chicken
30g peanut butter
Broccoli
50p, 15f
Meal 5
7oz steak
30g peanut butter
Spinach
50p, 15f
Meal 6
6oz fillet
Asparagus
Salad with no dressing
42p
Meal 7
7oz steak
Spinach
30g peanut butter
50p, 15f
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/062509/IMG_5775.jpg[/IMG]
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/062509/IMG_5776.jpg[/IMG]
[IMG]http://i240.photobucket.com/albums/ff63/Lando331/062509/IMG_5777.jpg[/IMG]
6-26-09
391 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
DEADLIFT AND HAMSTRINGS at Fitness 500 in Cape Cod!
Deadlift
135 x 15
225 x 10
315 x 3
225 x 8
225 x 8
225 x 8
6 sets
Stiff leg deadlift
135 x 10
135 x 10
135 x 10
135 x 10
4 sets
Rack Lockout
225 x 10
225 x 10
225 x 10
3 sets
Hammer strength lying leg curl
8
8
8
8
4 sets
One leg leg curl hammer strength
10
10
10
10
4 sets
Seated leg curl
70 x 10
90 x 10
130 x 10
130 x 8
4 sets
PWO cardio
30 min at 4.0 speed and 15 incline
5 min cooldown
25 Total Sets
The Diet!
Meal 1 PreWO
7oz chicken
30g peanut butter
40g oatmeal
50p, 15f, 30c
Meal 2 PWO at IHOP
Chicken Fajita Omelet no cheese no sour cream
1.5 Harvest Grain and Nut Pancakes
35p, 15f, 30c
Meal 3
7oz chicken
30g peanut butter
Broccoli
50p, 15f
Meal 4
7oz chicken
30g peanut butter
Broccoli
50p, 15f
Meal 5
7oz steak
30g peanut butter
Spinach
50p, 15f
Meal 6
6oz fillet
Asparagus
Salad with no dressing
42p
Meal 7
7oz steak
Spinach
30g peanut butter
50p, 15f
6-25-09
6-25-09
392 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
AM Cardio on MT Stomach
5 min warm up
30 min at 4.2 speed and 15 incline
5 min cool down
Metabolic Shred PM
All sets done for around 15 reps
Incline hammer strength
Db curl
Hammer strength abs
5 sets each
Leg extension
Calf raise
Bruce lees
5 sets each
Cable crossovers
Weighter overhead ab crunch
Tricep pressdowns
5 sets each
Life fitness curl
Life fitness ab crunch
Push ups
5 sets each
Hammer tricep pressdown
V ups
Push ups
5 sets each
75 total sets
SHRED!!!
Today's Diet!
Meal 1:
7oz chicken
30g peanut butter
50p, 15f
Meal 2:
Egg Whites
32p
Meal 3:
7oz chicken
30g peanut butter
99g blueberries
50p, 15f, 15c
Meal 4:
7oz steak
Broccoli
30g peanut butter
50p, 15f
Meal 5:
6oz Flillet
Salad
42p
Meal 6
7oz steak
Broccoli
30g peanut butter
50p, 15f
NEW DIET STARTING TODAY!
Time to ramp up the calories with PRE and POST WORKOUT CARBS!
Marc Lobliner Off-Season Diet- Starting 6-26-2009
Meals Carbs Protein Fat Calories
Meal 1 15 49 15 391
Meal 2 0 49 15 331
Meal 3 0 49 15 391
Meal 4 (pre-workout) 30 49 15 451
Meal 5 (post-workout 30 49 15 451
Meal 6 0 49 15 331
Meal 7 15 49 15 331
Total 90 343 105 2677
Meal 1 (+1 Essential FA & 1 CLA)
-2 Cups Egg Whites + Psyllium Husk into Egg Pancake
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries
Meal 2 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)
Meal 3 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)
Meal 4 (PreWO+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Cup Oatmeal
Meal 5 (Post-Workout)
-2.5 Scoops Scivation Whey or 7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Cup Oatmeal
Meal 6 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)
Meal 7 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries
Training Split
Day 1: Quads and Hamstrings and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 2: Chest and Triceps and 30 minutes cardio 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 3: Back and Biceps and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 4: 20 minutes HIIT cardio on treadmill or bike or 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 5: Deadlifts, Glutes and Hamstrings and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 6: Shoulders and Traps and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself! Metabolic
Day 7: OFF or 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Daily Pills Not Listed in Meals:
Essential FA
Primaforce Max CLA
Primaforce Pro Liver
Multivitamin
Knockout
Scivation Sesamin
PGN Estracort
Primaforce Cissus
Primaforce Elastamine
Primaforce Idebenone
Showtime
Primaforce Lean Green
392 Days Out from 2010 USA's in Las Vegas, NV. IFBB PRO QUALIFIER!
AM Cardio on MT Stomach
5 min warm up
30 min at 4.2 speed and 15 incline
5 min cool down
Metabolic Shred PM
All sets done for around 15 reps
Incline hammer strength
Db curl
Hammer strength abs
5 sets each
Leg extension
Calf raise
Bruce lees
5 sets each
Cable crossovers
Weighter overhead ab crunch
Tricep pressdowns
5 sets each
Life fitness curl
Life fitness ab crunch
Push ups
5 sets each
Hammer tricep pressdown
V ups
Push ups
5 sets each
75 total sets
SHRED!!!
Today's Diet!
Meal 1:
7oz chicken
30g peanut butter
50p, 15f
Meal 2:
Egg Whites
32p
Meal 3:
7oz chicken
30g peanut butter
99g blueberries
50p, 15f, 15c
Meal 4:
7oz steak
Broccoli
30g peanut butter
50p, 15f
Meal 5:
6oz Flillet
Salad
42p
Meal 6
7oz steak
Broccoli
30g peanut butter
50p, 15f
NEW DIET STARTING TODAY!
Time to ramp up the calories with PRE and POST WORKOUT CARBS!
Marc Lobliner Off-Season Diet- Starting 6-26-2009
Meals Carbs Protein Fat Calories
Meal 1 15 49 15 391
Meal 2 0 49 15 331
Meal 3 0 49 15 391
Meal 4 (pre-workout) 30 49 15 451
Meal 5 (post-workout 30 49 15 451
Meal 6 0 49 15 331
Meal 7 15 49 15 331
Total 90 343 105 2677
Meal 1 (+1 Essential FA & 1 CLA)
-2 Cups Egg Whites + Psyllium Husk into Egg Pancake
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries
Meal 2 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)
Meal 3 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)
Meal 4 (PreWO+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Cup Oatmeal
Meal 5 (Post-Workout)
-2.5 Scoops Scivation Whey or 7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Cup Oatmeal
Meal 6 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-Veggies (as desired)
Meal 7 (+1 Essential FA & 1 CLA)
-7 oz. Chicken or Lean Steak
-30g Peanut Butter or Almond Butter or Nuts or 1 TBSP Olive/Macadamia Nut Oil
-1/2 Grapefruit or 99g Blueberries
Training Split
Day 1: Quads and Hamstrings and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 2: Chest and Triceps and 30 minutes cardio 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 3: Back and Biceps and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 4: 20 minutes HIIT cardio on treadmill or bike or 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 5: Deadlifts, Glutes and Hamstrings and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Day 6: Shoulders and Traps and 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself! Metabolic
Day 7: OFF or 30 minutes AM or post-workout on STAIRSTEPPER or INCLINE treadmill. Set treadmill to 3.4-4.0 speed and 8-15 incline and hold on. FOCUS on your glutes and EXERT yourself!
Daily Pills Not Listed in Meals:
Essential FA
Primaforce Max CLA
Primaforce Pro Liver
Multivitamin
Knockout
Scivation Sesamin
PGN Estracort
Primaforce Cissus
Primaforce Elastamine
Primaforce Idebenone
Showtime
Primaforce Lean Green
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