AFboard - View Single Post - 2008 Mission *Bunny*licious

*Bunny* · 02-18-2008, 04:46 PM

I needed to laugh today.

No reason behind this workout ( a circuit) other than I wanted to keep my mind busy and me in constant flux while I was able to maneuver around the gym without many people around.

I honestly have no idea what I am doing right now... that just sums up my life at this point.

Any circuit I do are a modified version Christian Thibaudeau Programs found on T-Nation, which in turn are a derivative of Bob Gajda's Peripheral Heart Action training (PHA). I do not train chest directly so I work around it.

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2008 Mission *Bunny*licious - Retracing My Steps
Monday, February 18, 2008
Weight *160's still* lbs
Bodyfat 14's still % (ask me Friday)

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Workout #1 – AM On Empty

Warm-up– 10 min on Tread

(weight x reps)

CIRCUIT A (3 sets, 12-15 reps per set, 15-20 on all abs & calves)

A1. Seated DB Shoulder Press (22.5s x 15)
A2. Leg Extension (70 x 15)
A3. Close Grip Low Row (55 x 15)
A4. Prone Leg Curl (70 x 15)
A5. Calf Press (395 x 15)
A6. Decline Abs (BW x 15)
A7. Speed Skip (30 seconds)
^^^ Circuit done 3 times

CIRCUIT B (3 sets, 15-20 reps per set)
I varied exercises, it’s just what I do & you cannot save machines so I compromise

B1. Seated BTN BB Press (45 x 20)
B2. ATF Back Squat (45 x 20)
B3. Wide Grip Pull Down (70 x 15)
B4. SLDL (70 x 15)
B5. Calf Press (395 x 15)
B6. V-ups (BW x 20)
B7. Speed Skip (30 seconds)

B1. Cable Upright Row (35 x 15)
B2. Leg Press, Low/Together (395 x 15)
B3. Wide Grip Pull Down (70 x 15)
B4. Leg Press, High/Wide (395 x 15)
B5. Calf Press (395 x 20)
B6. Modified V-ups (BW x 20)
B7. Speed Skip (30 seconds)

B1. Seated BTN BB Press (45 x 20)
B2. ATF Front Squat (45 x 15)
B3. Wide Grip Pull Down, BTN (70 x 15)
B4. Leg Press, High/Wide (395 x 15)
B5. Calf Press (395 x 20)
B6. V-ups (BW x 20)
B7. Speed Skip (30 seconds)

CIRCUIT C — (3 sets, 15-20 reps per set)

C1. Incline DB Bicep Curls (17.5s x 20)
C2. Calf Raise Hack (+ 90 x 20)
C3. V Bar Press Down (25 x 20)
C4. V-ups + Sprinter Abs (10 & 10)
C5. Alt. Incline Front Raises (10s x 20)
C6. Speed Skip (30 seconds)

C1. Incline DB Bicep Curls (17.5s x 20)
C2. Calf Press (305 x 20)
C3. V Bar Press Down (25 x 20)
C4. V-ups + Sprinter Abs (10 & 10)
C5. DB Lateral Raises (10s x 20)
C6. Speed Skip (30 seconds)

C1. Alt Inverted DB Curls (20 x 15)
C2. Calf Press (395 x 20)
C3. V Bar Press Down (25 x 20)
C4. V-ups + Sprinter Abs (10 & 10)
C5. DB Rear Delt Raise (10s x 16)
C6. Speed Skip (30 seconds)

Plyos – Box 2
10 jumps in 30 seconds + jog a lap
15 jumps in 30 seconds + jog a lap
18 jumps in 30 seconds + jog a lap
20 jumps in 35 seconds + jog a lap

Glute KB –
90 x 20 each leg x 1
80 x 15 each leg x 2

Cooldown –
*10 Min Precor Bike
*15 min sauna

Cals Burned per my HRM 1354
Max HR 181
Avg HR 133

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Other -
*Nails & Pedicure (relief)
*60 Minute very VERY Deep Tissue – traps, rhomboids & neck only

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Food for the day will be …

Meal # 1 : Pre workout
* Water & 1 scoop Xpand
* 1/2 tsp Beta Alanine

Meal # 2: Sipped During Cooldown
* 1 scoop Whey & water

Meal # 3:
* 2 scoops VPX No Carb Choc
* 1/4 c Raspberries
* 1 tsp Fiber powder
* 1 tsp BCAAs

Meal # 4:
* Egg Beater Omelet + 1 Whole Egg (Veg) + Reduced Fat Cheese + Green Beans
* 1 Oatmeal + Raspberries + cinn splen

Meal # 5:
*Large Sweet Potato + cinn splen

Calories Eaten Today before Meal # 6 -
grams cals%total
Total: 1097
Fat: 21 188 18%
Sat: 7 65 6%
Poly: 2 19 2%
Mono: 2 18 2%
Carbs: 124 418 40%
Fiber: 20 0 0%
Protein: 108 432 42%
Alcohol: 0 0 0%

Meal # 6 : I obviously was starving
* Jimmy Johns

...Think I'm done eating, If anything a shake...