TUE

Coffee / Syntha 6 Isolate x 2
Onions / Egg Whites / 2 Whole Eggs
Steel Cut Oatmeal / Blueberries
Water

50 Push-ups

Scallops
Green beans

Almonds
Syntha 6

Salad
ChikFila grilled chicken nuggets

Syntha 6
3 rice cakes
Venison jerky

Mon - 2/10/13 - Bi/Tri - Cardio

Bar Curls
Cable Ext
D Curl Dropset
Close Grip Dropset > Bench Dips
Preacher curl 1 arm > 2 arm
Kickbacks > Dips

PM - Elliptical Intervals 10 min
Treadmill Incline 15 - 30 sec intervals (20 min)

Coming for that Hughs guy lol

Shd/Tri/Abs

D Rear Delt
Cable Side Crunches

Cable Shd Press
Decline Crunch

D Side Raised
Cable Tri Ext

Skullcrushers
Upright Rows
Lower Ab Leg Raises

Jacknives
Jumpsquats

New Year Meal Prep - Cooking w/ Tom Murphy

I'm going to eliminate all the guess work and show you exactly how to prep your meals for the coming week.
I try to do this every Sunday and again on Thur.

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New Year Food Prep in the kitchen with Tom Murphy

By Thomas Murphy

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This week's meals consisted of:

Grilled Chicken
Brown Rice or Sweet Potato
Broccoli

Spinach


Boiled Eggs
Oatmeal
Blueberries
Almonds

Greek Yogurt
Protein Powder
Mixed Fruit

Atlanta's HOTTEST Personal Training Center - Colony Square Athletic Club

Colony Square Athletic Club Happy New Year 2013

This is the gym I work at....

30 MIn GET IT IN and GET OUT ! Workout

Here is a sample workout routine I came up with this morning for one of my morning clients.

Great job Linda! 

She just got started on a 3 time a week program for weight loss.

We are not going to be focusing on her weight however. 

We are checking her progress by measuring her body fat.

Full body workouts using progressively heavier weights with cardio added in as well will be the plan for now while she is still getting acclimated to the endurance aspect.

For the first few months we will be doing higher reps (15-20)

with little to no rest between exercises.

I am giving her about 30 seconds of rest after completing each set of 3 exercises 

before repeating the tri-set again.

Linda proves she has what it takes in these videos!

I am excited to see her results!

As you can see, she pushes herself hard and completes every rep or DIES TRYING!

This is the intensity required if you really intend to get results.

Check back soon for an update!