Archive for February, 2010

Promax Chocolate Chip Cookie Dough Protein Bar Review

By Derek Howes on Feb 3rd, 2010 in Protein Bar Reviews, Reviews | Permalink | Leave a comment

A few days ago I reviewed the Promax Black Forest Cake Protein Bar and gave it a pretty high praise in terms of taste. When I went to the store today I couldn’t help but grab another flavor by Promax (they are one of the cheapest bars out there). I did say the Black Forest Cake bar was one of the best tasting protein bars I’ve ever had…well, the Chocolate Chip Cookie Dough flavor is no different. If you could somehow put your favorite flavor cookie dough ice cream inside a protein bar, this would be close to the flavor it came out with. If you stick this inside your freezer for a good 20-30min it tastes even better. Continue reading…

01.24.2010

By Kane Sumabat on Feb 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

ARMS

precor

  • 5:50/ 1108 strides

seated ext. rotations

  • 4 sets

v bar pressdown (2 min)

  • 70/12×1
  • 70/10(4,4,4 rest/ pause)x1

machine ext. (90 sec)

  • 80/12×1
  • 80/12(60/8 dropset)x1
  • 80/10(60/8,50/10 dropset)x1

cross face cable ext. (90 sec)

right only)

  • 22.5/10×2
  • 22.5/9×1
  • 22.5/8×1

reverse curl (90 sec)

  • 70/10×1
  • 70/10(4,4,4,4 rest/pause)x1

cable row curl (30 sec interval)

  • 32.5/12×6
  • 32.5/10×4

concentration curl (90 sec)

right only)

  • 30/10×3

cycling

  • 11:55/ 4 miles

01.23.2010

By Kane Sumabat on Feb 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT UPPER BODY

rowing intervals (tabata)

  • 3:37 (of 4:51)/ 1000 m (100×10)

bands

rotator cuff exercises

superset (30 sec)

chest supported rows

  • 70/10×5, 70/12×5

pushups

  • bw/10×5, bw/12×5

standing v bar pulldown

60/20×5

nubret sets

single arm laterals

  • left) 10/8×6
  • right) 10/12×6

dumbbell shrugs (1 min)

  • 45′s/25×4

rotator cuff circuit

  • 3 cycles

cycling

  • 11:32/ 4 miles

hack calf press (30 sec)

  • 180/10×10

01.22.2010 (PM)

By Kane Sumabat on Feb 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

LIGHT LEGS

precor

  • 5:48/ 1000 strides

dynamic stretching

lying leg curl (1 min)

  • 50/20×4
  • 65/20×1

leg extension (1 min)

  • 60/20×5

sissy squats (30 sec)

  • bw/10×10

stretching 12:20

1.22.2010

By Kane Sumabat on Feb 3rd, 2010 in Kane Sumabat, Training Logs | Permalink | Leave a comment

CARDIO

precor elliptical

  • 13:40/ 2500 strides

cycling

  • 20:18/ 7 miles

Recipe #8 Protein Mousse 2

By Derek Howes on Feb 2nd, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment

What you need:

  • 2 packages Mori-Nu Silekn Extra Firm Tofu
  • 4 scoops chocolate protein powder
  • 2 tablespoons water or fat free milk

The making process:

  1. Add the tofu and water (or milk) to a blender. Blend until smooth.
  2. Add the protein powder slowly and blend until mixed
  3. Divide equally into 4 cups/bowls and put them in the refrigerator for 3-4 hours.

Calorie Information: Each Serving (Makes 4 servings) 200 calories, 3.5g fat, .5g saturated fat, 9g carbs, 110mg sodium, 33g protein

Tip: Use fat free or light whip cream on top

Motivational Video #7 – If you’ve never failed, you’ve never lived

By Derek Howes on Feb 2nd, 2010 in Motivational, Videos | Permalink | Leave a comment

Ask Timberwolf Section Added

By Derek Howes on Feb 1st, 2010 in IWL Updates | Permalink | Leave a comment

Feel free to send any question you may have to Timberwolf aka Kane Sumabat via the new Ask Timberwolf section featured at the top of the page. All questions will be publicly posted in the Ask Timberwolf section once answered.

Thanks for the continued support!