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Fav part of working out..finishing it off w/Aminos!
May 23, 2012 5:01pm- 1
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Background
I've always loved living healthy and staying active. Thankfully I hate junk food too.
I love feeling great and having energy which only comes from working out and staying active.
Jersey7177's Progress & Goals
Jersey7177's Program
My Workout Program View My Full Workout Program
Daily Alternating Training
I always use the workout tracker to track what I do but here is a brief account of what I do.
Alternating Days between (Mon-Fri, lately weekends too) Leg/Cardio & Abs/Arms/Cardio (Constantly changing it up or adding)
Legs/Cardio
1-2 miles elliptical
Leg Press 3 sets of 15-25
Kick Back Glutes 3 sets (each leg, 6 sets in total) of 15/12/10 (typically, sometimes more)
Leg Extension 3 sets of 12 or more
Leg Curl 3 sets of 10-12 or more
Smith Machine Squats 3 sets of 10
Hack Squats 3-4 sets of 10-12 or more
Side Bends 2 (or more) sets on each side to give obliques a hit on ab days off
Final Stretches
Abs/Arms/Shoulders/Cardio
1-2 miles elliptical
Torso Rotation 3 sets of 15/12/10 (typically, sometime more)
Ab Crunch 4 sets (or more) of at least 12 reps each (recently changed to 4)
Ab Push Out 3 sets (or more) of at least 12 (lately 17+)reps each
Dumbbell Side Bends 3-4 sets (or more) of at least 17 (lately 20+) reps each
Ab Cable Pulldown Crunch 3 sets (or more) each side (front, left side oblique, right side oblique) of 15+ reps each
Leg Raises 4 (recently changed to 4) sets of 12+ reps
Preacher Curl 3 (recently changed to 3) sets 12+ reps
Overhead Press 3 sets 10 reps
Final Stretches
My Nutrition Program View My Full Nutrition Program
Daily 3&3: 3 Meals/3 Proteins Shakes or Bars
10-15 mins later: 2 CLAs w/in 10-15 mins of eating
20-30 mins later: 1-2 Cellucor super HD
11-3p (typically go between that time frame) Gym (See workout log)
5-15 mins later: 1 scoop AminoX w/6oz water
30 mins later: Protein Shake/Bar: 1-2 scoops soy protein (25 grams protein), 8 oz light soy milk, 1 scoop old fashioned oats (only use 2 scoops when excluding oats)
1.5 hours later: Meal
5-6 hours after first Cellucor, 1 Cellucor super HD
2 hours after meal: Protein Shake/Bar: 1 scoop soy protein (25 grams protein), 8 oz light soy milk, 1 scoop old fashioned oats
1.5 hours after protein shake: Meal
Around the time of Meal: 2 CLAs2 hours after meal: Protein Shake/Bar: 1 scoop soy protein (25 grams protein), 8 oz light soy milk, 1 scoop old fashioned oats
My Supplement Program View My Full Supplement Program
Typically consistent with CLA taken twice a day, Cellucor Super HD taken twice daily, soy protein taken 3 times daily, and AminoX once a day
1 Biotin (5000 mcg/5 mg),1 Opti-women multivitamin upon waking up
2 CLAs w/in 10-15 mins of eating
1-2 Cellucor super HD/or BSN Hyper Shred 20-30 mins later
1 scoop AminoX w/6oz water 5-15 mins after gym
Protein Shake/Bar: 1-1.5 scoop soy protein (25 grams protein), 8 oz light soy milk, 1 scoop old fashioned oats 30 mins later
1 Cellucor super HD 5-6 hours after first Cellucor,
Protein Shake/Bar: 1-1.5 scoop soy protein (25 grams protein), 8 oz light soy milk, 1 scoop old fashioned oats 2 hours after meal
2-3 CLAs 1.5 hours after prior protein intake/Around the time of MealProtein Shake/Bar: 1-1.5 scoop soy protein (25 grams protein), 8 oz light soy milk, 1 scoop old fashioned oats 2 hours after meal
My Motivation Program View My Full Motivation Program
My Motivation Program
Jersey7177 created a new BodyBlog entry "BSN's Hyper Shred Transformation Final Essay".
Intro The day has finally come, the end of the BSN Hyper Shred Transformation Contest! I couldn’t be more proud of myself for committing myself for 12 weeks. I’ve always described myself as being dedicated and determined, but these past 12 weeks have put that to the test. I cannot describe the satisfaction and confidence I’ve gained from participating in such a commitment, my life has become much richer and more fulfilled from this experience. As I’ve previously stated throughout my blogs and... Go to BodyBlog
Jersey7177 created a new BodyBlog entry "5/21 Overtime in the gym! 1 day left!!".
Killed it in the gym today! My last ab day before the finale of BSN's Hyper Shred Transformation Contest, so I HAD to give it my all! I cannot wait to take my final pictures tomorrow! I've also been working on my final essay, just have to tweak it a bit and it'll be done. I really cannot explain how I feel right now; a mixture of excitement and exhaustion. This 12 week duration has been stressful and mentally and from being on such a timely eating and training schedule I think my attitude and... Go to BodyBlog
Jersey7177 created a new BodyBlog entry "5/20 Defeated the gym today! 2 days left!".
After working ALL weekend I went to the gym today and owned it! I would be lying if I said I wasn't proud of myself. I didn't post for yesterday (Saturday 5/19) because I took a day off from the gym. I'm pretty pissed I didn't go, but Friday night at work my shoulder and back started to spasm, my quads were also and at one point I ended up getting a prolonged charlie horse in my back. Thankfully it slowed down early but I'm pretty sure that was my body pleading with me not to workout the... Go to BodyBlog
Jersey7177 created a new BodyBlog entry "5/18 Resting days=Nonexistent ;)".
Today has been a very long day! Started early and went back to sleep then went to the gym. It doesn't feel right or normal if I don't go to the gym now, so it's safe to say this is a true addiction now haha. Protein & working out..could be addicted to worse! I'm at work now trying to wait out eating, never thought it could be so difficult. Ended up going to Wawa yet again and getting hot tea and a salad, can't wait to eat it! Today I felt the burn more so than a usual workout, I may have put... Go to BodyBlog
Jersey7177 created a new BodyBlog entry "5/17 Legs of Steel".
So I'm pretty sure I won't be able to walk by tomorrow..my legs have been well over worked, well my body has been in general since I'm going to the gym every day for 14+ days straight. Definitely not my finest idea but I set a crazy goal and I plan to accomplish it, even if that means being sore and in pain lol, the price you pay if you want to look fit! I can't describe the feeling I get while training or just thinking about how far I've come as well as my gains over the past few months. I... Go to BodyBlog
Jersey7177 created a new BodyBlog entry "5/16 Abs..beast mode in full force! ".
Yesterday I wasn't able to post anything as I usually do when I'm at work during the week, I ended up working the busy beer bar (51 drafts and 101 bottles!), so I didn't get the chance to. Plus my boys were playing and that took up most of my night, Devils tied the series =) But I stopped taking Hyper and Cellucor and added waximaize to my cycle. I'm shredding as much water weight as I possibly can now. The texture of the waximaize is weird but its best to just chug it. I also stopped using milk... Go to BodyBlog
Jersey7177 created a new BodyBlog entry "Week 12 is here! ".
Ahhh! Week 12 started today! I was beyond exhausted this morning, couldn't sleep. It even rained, but for some reason I have the most difficult time sleeping when it rains, weird right? But I made it to the gym and got things done. I'm pretty sure I've hurt my right knee, ended up getting that sharp pain like its going to give out a few times during my workout. I'm trying to convince myself I'll be ok, but I think I'll have to take it easy soon. I'm at work now, so when I get home I'll... Go to BodyBlog
Jersey7177 created a new BodyBlog entry "8th day straight..hardcore dedication!".
Still not sure how in still going and to think week 12 starts tomorrow! For some reason I woke up at 6 this morning and when I couldn't go back to sleep I decided to wake up and start my day, well take my vitamins/supplements and eat breakfast, then passed back out. I planned to wake up by 11 and head to the gym but I didn't until 12 and ended up at the gym by 1. It wasn't too busy, same crowd. This woman even consulted me for recommendations in reference to her workout. I'm having second... Go to BodyBlog
Jersey7177 created a new BodyBlog entry "5/13 Sunday isn't just for resting anymore!".
What a weekend! First the Rick Ross concert Friday night and then last night he crowd from Friday seemed to come back and become even worse! If there's one thing I can't stand it's rude disrespectful people! And seeing what these girls were wearing (and mind you they're as big as a house and wearing things that wouldn't even fit me) has given me additional motivation to workout! I managed to get up after going to bed around 6am and hit the gym, so proud of myself! People at work and just in... Go to BodyBlog
About Jersey7177
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Latest BodyBlog Entries
BSN's Hyper Shred Transformation Final Essay
Posted in Other : Yesterday, 12:13pmIntro
The day has finally come, the end of the BSN Hyper Shred Transformation Contest! I couldn’t be more proud of myself for committing myself for 12 weeks. I’ve always described myself as being dedicated and determined, but these past 12 weeks have put that to the test. I cannot describe the satisfaction and confidence I’ve gained from participating in such a commitment, my life has become much richer and more fulfilled from this experience. As I’ve previously stated throughout my blogs and also initial entry, I’ve always been an active and healthy individual. Having su
...5/21 Overtime in the gym! 1 day left!!
Posted in Training : May 21, 2012 7:23pmKilled it in the gym today! My last ab day before the finale of BSN's Hyper Shred Transformation Contest, so I HAD to give it my all! I cannot wait to take my final pictures tomorrow! I've also been working on my final essay, just have to tweak it a bit and it'll be done. I really cannot explain how I feel right now; a mixture of excitement and exhaustion. This 12 week duration has been stressful and mentally and from being on such a timely eating and training schedule I think my attitude and personality has fluctuated as well. I plan to take the 3 main pictures and then several others focu
...5/20 Defeated the gym today! 2 days left!
Posted in Training : May 20, 2012 9:14pmAfter working ALL weekend I went to the gym today and owned it! I would be lying if I said I wasn't proud of myself. I didn't post for yesterday (Saturday 5/19) because I took a day off from the gym. I'm pretty pissed I didn't go, but Friday night at work my shoulder and back started to spasm, my quads were also and at one point I ended up getting a prolonged charlie horse in my back. Thankfully it slowed down early but I'm pretty sure that was my body pleading with me not to workout the following day, or in a few hours as I first planned. It was a great decision on my part because to
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Jersey7177