{"id":133,"date":"2008-03-21T10:21:39","date_gmt":"2008-03-21T16:21:39","guid":{"rendered":"http:\/\/www.zeroxr.com\/?p=133"},"modified":"2008-03-21T10:23:19","modified_gmt":"2008-03-21T16:23:19","slug":"workout-log-3212008-crea-tech-extreme-and-whey-protein-l-glutamine-dose","status":"publish","type":"post","link":"https:\/\/www.zeroxr.com\/?p=133","title":{"rendered":"Workout Log 3\/21\/2008 + Crea-Tech Extreme and Whey Protein &#038; L-Glutamine Dose"},"content":{"rendered":"<p>I would end up taking Twitch&#8217;s advice and try out free weights today to see that as an avenue for progress. In addition to that&#8230; I would also try to do a warm-up and cool down sprint on the crossramp machines to see if the impact is a little better than just doing all my cardio in the beginning. I also decided to throw in a super-set of squats at the end to try to max out so my legs are throughly beat the hell up.<\/p>\n<p><strong><u>Warm-up Phase<\/u><\/strong><u>:<\/u> Crossramp machine<\/p>\n<ul>\n<li>Duration: 10 minutes + 5 minute cool down<\/li>\n<li>Crossramp level 6<\/li>\n<li>Resistance (initial\/cooldown) level 8\/6<\/li>\n<li>157 Calories<\/li>\n<li>1.36 miles<\/li>\n<li>Max heart rate: 165 bpm<\/li>\n<li>Average: 160bpm<\/li>\n<\/ul>\n<p><strong>Dumbbell Squats<\/strong><\/p>\n<ul>\n<li>40 lbs (20\/side)<\/li>\n<li>10 reps<\/li>\n<li>3 sets<\/li>\n<\/ul>\n<p><strong>Dumbbell Lunges<\/strong><\/p>\n<ul>\n<li>30 lbs (15\/side)<\/li>\n<li>10 reps<\/li>\n<li>3 sets<\/li>\n<\/ul>\n<p><strong>Lateral Cable Pulls<\/strong><\/p>\n<ul>\n<li>40 lbs (20\/side)<\/li>\n<li>10 reps<\/li>\n<li>2 sets<\/li>\n<\/ul>\n<p><strong>Lateral Cable Pulls, second run<\/strong><\/p>\n<ul>\n<li>20 lbs (10\/side)<\/li>\n<li>5 reps<\/li>\n<li>3 sets<\/li>\n<\/ul>\n<p><strong>Dumbbell Squats Super-Set<\/strong><\/p>\n<ul>\n<li>25 lbs (12.5\/side)<\/li>\n<li>5 reps<\/li>\n<li>13 sets<\/li>\n<\/ul>\n<p><u><strong>Cool down phase:<\/strong><\/u> Crossramp Machine<\/p>\n<ul>\n<li>Duration: 5 minutes + 5 minute cool down<\/li>\n<li>Crossramp level 10<\/li>\n<li>Resistance level 1<\/li>\n<li>76 calories<\/li>\n<li>0.73 miles<\/li>\n<\/ul>\n<p>Crea-Tech Extreme drink &#8211; 300 Calories, 20 grams of creatine<br \/>\nChocolate Whey Protein and L-Glutamine shake in Silk soy milk (160z) &#8211; 400 Calories, 36 grams of protein<\/p>\n<p><strong>Total Caloric Count:<\/strong> 700 Calories<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I would end up taking Twitch&#8217;s advice and try out free weights today to see that as an avenue for progress. In addition to that&#8230; I would also try to do a warm-up and cool down sprint on the crossramp machines to see if the impact is a little better than just doing all my &hellip; <a href=\"https:\/\/www.zeroxr.com\/?p=133\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Workout Log 3\/21\/2008 + Crea-Tech Extreme and Whey Protein &#038; L-Glutamine Dose<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[10,8],"tags":[588,156,11,163,15],"class_list":["post-133","post","type-post","status-publish","format-standard","hentry","category-fitness","category-personal","tag-fitness","tag-food-log","tag-log","tag-tracking-accountability","tag-workout"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pdVBT-29","_links":{"self":[{"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/posts\/133","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=133"}],"version-history":[{"count":0,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/posts\/133\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=133"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=133"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=133"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}