Phit-N-Phat Blog News

Hi everyone! The blog is moving to a new site as of November 1, 2007. The new address is: http://phit-n-phat.com/blogs/phit-n-phat/default.aspx.

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Workout Journal: Shoulders and Triceps
DB Shoulder Press (Seated) 3×20lbs (each hand) x 10,12,10+3 assisted, 1×25lbs x 10
  Supersetted with 8lbs lateral raises to fatigue

Smith Machine (seated) OH Press behind neck
20 lbs (not including weight of SM) x 15
10lbs x 8 + 4 assisted reps
10lbs x 5 + 5 assisted reps
all supersetted with 8lbs lateral raises

Upright Rows
45lbs x 12, 10+2 assisted, 8+4 assisted+1 negative

Two sets on a netural grip oh press – the seat wouldn’t adjust for a good angle so I’m not counting these as anything but a good effort.

OH Extensions
20lbs x 8, 15lbs x 8 pulses
2×20lbs x 8, 15×7 pulses

Rope Pressdowns
20lbs x 8, 15 x 7
Burnout set

25 total minutes on elliptical in 65-75% HR range. Legs felt terrible today after the week I’ve put them through. I decided to just ride them out since I’m doing a 5K at 8:00 a.m. for fun and got a 6 mile run on Sunday. Poor legs!!!

Food Journal:
B – cheerios and skim milk
B2 – protein bar
Postwork S – EAS Low Carb Shake with a banana
Lunch – Beef Tips and Brocolli, carrots and hummus
Snack – Protein Bar
Dinner – Thai Tuna with cottage cheese on a huge salad of greens, tomatoes, and onions
S – Fage and Apple Slices