3-7-2008 Bench

2-23-2008 Bench Press

Bench Press= 95 x 5, 115 x5, 135 x5, 155 x 5, 185 x5, 205 x 5, 205 x 5, 205 x5

DB Incline Bench Press=60 x 5, 70 x 5, 75 x 5, 75 x 5

DB Shoulder Press= 20 x 10, 25 x10, 25 x 10, 30 x 10

DB Lateral Raises= 20 x 10, 20 x 10, 25 x 10

DB Front Shoulder Raises= 20 x 10, 20 x 10, 25 x 1020lb.

Weighted Dips= 10 reps x 5 sets

3-6-2008 DEADLIFT

3-6-2008 Deadlift

Deadlift= 135 x5, 185 x 5, 225 x5, 250 x 5, 305 x 5, 340 x 5, 340 x 5, 340 x 5

Rack Pulls= 225 x 5, 315 x 5, 365 x 5, 405 x 2

Kettle Bell Swings= 70 x 10, 70 x 10, 70 x 10

Sinlge Leg Hamstring Curls= 50 x 10, 50 x 10, 50 x 10

Calf Raises= 125 x 10 x 5

Need a sweet treat at night? Got one for you

Here's a late night snack that tastes good and is good for you. Check it out below.

Protein Pudding

Here's how to make it:

100% Whey Protein (Isolate) NO CONCENTRATE - GNC
TwinLab Amino Fuel Anabolic Liquid - GNC
Skim Milk
2 Packets of Fat Free, Sugar Free Jello Pudding Mix


*Empty 2 Packets of Fat Free, Sugar Free Jello Pudding Mix in to mixing bowl,
*Add 3 scoops (servings) of 100% Whey Protein (Isolate) into mixing bowl,
*Add 2 servings (6-tablespoons) of TwinLab Amino Fuel Anabolic Liquid into mixing bowl and finally
*Add 4 cups of Skim Milk into mixing bowl.

Mix ingrediants together for 5 minutes until powder mix blends smooth
Get 10 small (1-cup plastic serving dishes) and fill
Place in refrigerator for 10-20 min. to chill and serve.

Here's what you get:

Serving size= 1 Cup
Calories= 110
Protein= 15g
Fat=0.3g
Carbs=11g
Sugar=7g
Sodium=115mg

If you're craving a sweet treat at night this is a great choice. Just remember ONLY 1. It might be good for you but even eating too much of the healthy foods can make you gain weight.
TOO MANY CALORIES IN & NOT ENOUGH CALORIES OUT!
IT'S ALL ABOUT PORTION CONTROL!

Enjoy,
Jeremy Barnett, CFT
CrossFit Thoroughbreds

"Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940

Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com

3-1-2008 Deadlift

2-22-2008 Deadlift

Deadlift= 135 x10, 185 x 8, 225 x6, 250 x 6, 305 x 6, 335 x 6, 335 x 6, 335 x 6

Tire Flips= 10 flips x 5 sets

Kettle Bell Swings= 70 x 10, 70 x 10, 70 x 10

Hamstring Curls= 80 x 10, 90 x 10, 100 x 10

3-1-2008 Bench

2-23-2008 Bench Press

Bench Press= 95 x 10, 115 x8, 135 x6, 155 x 6, 175 x6, 195 x 6, 195 x 6, 195 x6

BB Push Press=95 x 5, 115 x 5, 135 x 5, 165 x 5, 185 x5

Weighted Dips= 10 reps x 6 sets

Push Ups 10 x 4

2-29-2008 Squats

2-24-2008 Squats

Squats=135 x 10, 185 x 8, 225 x 6, 245 x 6, 265 x 6, 280 x 6, 280 x 6, 280 x 6

Sandbag Shouldering Lifts= 3 lifts to each shoulder (L & R), 5 rounds

16" Box Step Ups= 140 x 5 each leg x 4 rounds

Late night getting started. Did good but could have done better if I had more time.

2-24-2008 Squats

2-24-2008 Squats

Squats=135 x 10, 185 x 8, 225 x 6, 245 x 6, 265 x 6, 295 x 6, 295 x 6, 295 x 6
Last 3 sets were alot tougher then I thought they would be. NOT FUN!!

Truck Push= 5 rounds, Push 200' each round

200lb. Sandbag Shouldering Lifts= 3 lifts to each shoulder (L & R), 4 rounds

16" Box Step Ups= 135 x 5 each leg x 4 rounds

That was ROUGH! Had a shake, a shower then went to HOOTERS. Chicken Wings BABY!!