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Jay’s Workout 4.2.14

Body Weight:  238.5lbs     Body Fat %:  28%     Fat Mass:  66lbs     Lean Mass:  172lbs

Cardio:  Treadmill 30mins

Bodybuilding

Back

Deadlifts

5 x 45lbs     5 x 95lbs

5 x 50lbs     5 x 115lbs

5 x 55lbs     5 x 135lbs

5 x 65lbs     5 x 140lbs

Triceps

Lying Extension     Standing Extensions

5 x 15lbs                   5 x 2.5lbs

5 x 20lbs                  5 x 5lbs

5 x 25lbs                  5 x 7.5lbs

5 x 35lbs                  5 x 10lbs 099

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EvoFit Challenge #515

evo-fit-finalf50 yard Lateral Drill

1/4 Mile 099

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EvoFit Challenge #514

evo-fit-finalf20 Squats

20 Jump Squats

20 Pushups

1/4 Water Run

20 Jumping Lunges

20 Kneeling Pushups

20 Water Twists

1 min Punch Drill

1 min Punch Drill

1/2 Mile Water Run

1 min Punch Drill

1 min Kick Drill

1 min Punch Drill

20 Water Punch Drill

20 Water Side Kicks

1 min Punch Drill 099

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Jay’s Workout 4.1.14

Body Weight:  241lbs     Body Fat %:  29.3%     Fat Mass:  69lbs     Lean Mass:  172lbs

Cardio:  30 Minutes Treadmill

Bodybuilding

Quads

Squat            Leg Press           Extensions     Leg Press

5 x 30lbs      5 x 227.5lbs      5 x 45lbs          5 x 230lbs

5 x 35lbs      5 x 230lbs         5 x 50lbs          5 x 235lbs

5 x 40lbs      5 x 235lbs         5 x 55lbs          5 x 275lbs

5 x 45lbs      5 x 275lbs         5 x 60lbs          5 x 230lbs

Hamstrings

 

Lying Leg Curls

5 x 15lbs       5 x 35lbs

5 x 20lbs      5 x 40lbs

5 ...

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EvoFit Challenge #513

evo-fit-finalf20 Beach Sand Bag Throws

20 Lunges

20 EvoFit Pushups

50 yard Low Crawl

20 EvoFit Pushups

1/4 Mile Water Run

50 yard Low Crawl

20 Squats

20 Jump Squats

50 yard Lateral Drill

20 Lunges

50 yard Low Crawl

20 Water Side Kicks

1/4 Beach Run

1/2 Mile Beach Run

20 Twisting Pushups

1/4 Mile

1/4 Sand Bag Beach Run

20 Jump Squats

50 yard Beach Bear Crawl

20 EvoFit Pushups

20 Jump Squats 1 min Water Punch Drill

20 Superman Stretches

1/2 Mile Water Run

20 Water Side Kicks

1/2 Mile

20 Water Side KicksContinue Reading →

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EvoFit Low-Fat & Tatsy

GARDEN PIZZA APPETIZERgarden pizza appetizer

1 (10-oz.) refrigerated tube pizza crust

8 oz. no-fat cream cheese, softened

1/2 c. fat-free mayonnaise

1 tsp. dill weed

1 tsp. minced onion

2 c. finely chopped vegetables (cauliflower, radish, green pepper, celery & broccoli)

1/2 c. green onion

1/2 c. shredded carrots

1/2 c. lowfat shredded cheddar cheese

Spread pizza crust ...

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EvoFit Challenge #512

evo-fit-finalf1/4 Mile Beach Sandbag Run

50 yard Beach Sandbag Throw

50 yard Low Crawl

30 EvoFit Pushups

1 min Plank

1/4 Mile Water Run

1/4 Mile Hill Run

50 yard Beach Bear Crawl

1/4 Mile Hill Run

100 yard Beach Sandbag Throw

100 yard Beach Sandbag Throw

1/4 Mile Beach Run

1/2 Mile Beach Run

100 yard Beach Sandbag Throw

50 yard Beach Low Crawl

50 yard Low Crawl

30 EvoFit Pushups

1/4 Mile Beach Sandbag Run

3/4 Mile Beach Run

50 yard Low Crawl

30 EvoFit Pushups

1/2 Mile Beach Sandbag ...

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EvoFit Low-Fat & Tasty

FRENCH FRIED ONION RINGSfrench fried onion rings

2 egg whites

1/2 tsp. salt

1/8 tsp. pepper

1/3 c. plain bread crumbs

1/2 lg. sweet yellow onions, peeled, sliced 1/4 in. thick & separated into rings.

Preheat oven to 400 degrees.  Put egg whites, salt and pepper in a bowl; beat lightly with a fork.  Put bread crumbs on waxed paper or plate.  Using ...

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EvoFit Challenge #511

evo-fit-finalf1/4 Mile Beach Run

1 min Superman Stretch

1/4 Mile Water Run

30 Pushups

30 Twists

25 yard Low Crawl

1 min Superman Stretch

30 Pushups

30 Twisting Side Planks

50 yard Low Crawl

1/4 Mile

30 Twists

1/2 Mile Beach Run

75 yard Low Crawl

3/4 Mile Beach Run

25 Yard Beach Bear Crawl

1/4 Mile Hill Run

1 Mile Beach Run

1/2 Mile Water Run

30 Speed Skaters

1/4 Mile Beach Run

1 min One Leg Balance

100 yard Low Crawl

25 yard Low Crawl

30 Squats

50 yard Low Crawl

30 Speed Skaters

30 Pushups

1/2 ...

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EvoFit Low-Fat & Tasty

FAT-FREE CREAM CHEESE FRUIT DIPfat-free cream cheese fruit dip

1 pkg. fat-free cream cheese

1 (8-oz.) container fruit-flavored nonfat yogurt

Mix cream cheese and yogurt with electric mixer on medium speed until well blended.  Refrigerate.  Serve with fresh fruit.  Makes 25 servings (1 2/3 cups), 35 calories, no fat per serving (2 tablespoons). 099

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