What is this blog all about?
This is the blog for my main website; www.StarkeKleinerSpatz.webs.com
To track my workouts, daily diets, recipes, and other misc. life adventures.
In all honesty, this blog is a mess and my main website puts it a more ordered form.
Tuesday, February 18, 2014
February 18th, of the year 2014.
February 18th, of the year 2014.
Today I did lower body workout, but got happily interrupted by a phone call from my mother-in-law so the workout got cut short.
0800 - black coffee with a dab of liquid sweetener (Torani's).
0900 - 4mg Nicotine gum
9300 - HIIT workout on the stairs for 30 minutes. I do ≈ 3 minutes easy walking, catching my breath, followed by 1 min & 30 seconds to 2 minutes full out, 100% racing up and down the stairs.
1000 - 2mg Nicotine gum
1030 -
Lower body workout:
Max 1RM = weight*reps*.0333+weight
Warmups – 40%, 50%, 60%
Work Sets – 65%, 75%, 85%
Max 2/18/14 = 163#
Shin to bar
-1x5
• Barbell exercises
o 60lbs (65)
• Reg Squat w/ calf raise -1x5
• Sumo Squat w/ calf raise -1x5
• Overhead sumo squat -1x5
• Overhead squat -1x5
• Front Squat w/ calf raise -1x10
• Front Sumo Squat w/ calf raise -1x10
• Lunges (front) -2x10
• Good mornings -1x10
• Single leg calf raise -2x10
• Step ups (0lbs) -2x10
• Shin to bar -1x5
o 70lbs (81)
• Reg Squat w/ calf raise -1x5
• Sumo Squat w/ calf raise -1x5
• Overhead sumo squat -1x5
• Overhead squat -1x5
• Front Squat w/ calf raise -1x5
• Front Sumo Squat w/ calf raise -1x5
• Lunges (front) -2x5
• Good mornings -1x10
• Single leg calf raise -2x10
• Step ups (5lbs) -2x10
• Shin to bar -1x5
o 100lbs
• Reg Squat w/ calf raise -1x5
• Sumo Squat w/ calf raise -1x5
• Single leg calf raise -2x10
• Step ups (10lbs) -2x10
• Shin to bar -1x5
o 140lbs
• Reg Squat w/ calf raise -1x3
1200 - 50grams protein in my Strawberries and Cream protein shake + 1 egg. SUPER yummy! First time trying this Nature's Best isopure. I had purchased 3 1lb bags in different flavors and I must say, I LOVE the Strawberries and cream! I didn't think I'd like it, but it tasted just like a strawberry milkshake! So flipping good and 0 grams carbs! Also they don't use aspartame to sweeten it, and its not to pricey either! I just found a gold mine.
1210 - 5grams Leucine, 5grams MCT oil (to bind to the leucine), & 20grams Creatine.
What is this blog all about? Check out www.StarkeKleinerSpatz.webs.com for the main website.
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