day off

so hot here,and I was lazy this morning and slept in
only did a bit of cardio

pre/during workout
5 g BCAA's in crystal light
1/2 red bull

35 mins stationery bike

MEAL#1
beef jerky nuggets
crystal light
MEAL#2
green salad
3oz turkey breast
kettle chips
diet green tea
water
MEAL#3
1/2 chicken burrito
fresca
water
MEAL#4
2 scoops whey in water
MEAL#5

Back/Biceps

really good back workout today*


pre/during workout

5 g BCAA's in crystal light
full throttle
water

25 mins recumbent bike
12 mins step mill
15 mins recumbent bike

banana,gatorade

BACK
3 warm up sets HS high row machine
3 working sets HS high row machine*135x7,160x7,175x6* lbs per side*
3 sets wide grip pulldowns*200x5,220x5,230x4*drop to 190x4*grip was shot!
3 sets seated rows w/med. underhand grip*230x6,250x6,270x5*
2 sets supported t-bar rows*4 platesx5, 4 plates+15lbs x 4*drop to 3 plates x 5*
skipped BB rows*my low back has been a bit tender*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x12*done unilaterally*
3 sets altern. DB curls on incline bench*30x8,40x6,40x5*
2 sets BB curls w/ez bar*85x8,95x6*

stretching and icing


MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
water
MEAL#2
5 g BCAA's in crystal light
1 chicken breast
green salad
water
MEAL#3
1 1/2 scoops whey in water
jimmy dean breakfast croissant
water
MEAL#4
1 chicken breast w/BBQ sauce
MEAL#5
2 green chile,pepper jack tamales
vitamin water
MEAL#6

day off

didnt lift today
felt tired
so I did cardio

pre/during cardio

coffee w/equal
5 g BCAA's in crystal light
water

55 mins stationery bike
15 mins aerobics
15 mins stationery bike

MEAL#1
2 scoops whey in 16oz. gatorade
MEAL#2
bean burrito
5 g BCAA's in crystal light
water
MEAL#3
1/2 chicken breast
green salad
diet rootbeer
MEAL#4
3 turkey hot dogs
diet rootbeer
water
gatorade
MEAL#5

day off

pre/during workout


coffee w/equal
5 g BCAA's in crystal light
water

32 mins stationery bike
25 mins aerobics
23 mins stationery bike

MEAL#1
2 scoops whey in 16oz. gatorade
5 g BCAA's
MEAL#2
fresh fruit salad
1/2 Belgian waffle
4oz. yogurt
water
MEAL#3
green salad
chicken breast
diet root beer
MEAL#4
2 scoops whey in water
MEAL#5
bean burrito
fresca
water

day off

no lifting today
I did do cardio

pre/during workout

coffee w/equal
5 g BCAA'S crystal light
water

40 mins stationery bike

MEAL#1
2 scoops whey in 16oz gatorade
MEAL#2
turkey pot pie
diet root beer
MEAL#3
salad
egg muffin
MEAL#4
turkey pot pie
fresca
water
MEAL#5

Chest/Triceps/Biceps

oh boy yesterday and Friday I was so sick
I had a really bad time with heavy menses and pain. I was super tired and light headed and it didnt help to have a headache from sinus congestion.
felt much better this morning so I trained. cardio was a bit crappy but my lifts were good.

pre/during workout

coffee w/equal
5 g BCAA's in crystal light
water

20 mins recumbent bike
12 mins tread mill
15 mins recumbent bike

banana,gatorade


CHEST
3 warm up sets incline BB bench press
4 working sets incline BB bench press*175x5,195x5,215x4,225x3*drop to 135x7*
3 sets decline machine press*180x7,210x6,220x4*
TRICEPS
1 warm up set close grip bench press
2 working sets cgbp*185x5,205x4,135x6*
4 supersets overhead tricep extensions w/V bar*120x15,140x10,150x10,155x10*
*140x8,150x7,155x7,155x7*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x14*done unilaterally
2 sets altern. DB curls on incline bench*30x8,40x6*
2 sets BB curls w/pre-weighted ez bar*90x8,100x5*drop to 65x5*

MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in crystal light
MEAL#2
2 whole eggs
1/2 cup grits
3 bisquits
crystal light mixed w/gatorade
MEAL#3
chicken breast
green salad
crystal light
MEAL#4
chicken breast
green salad
fresca
MEAL#5

Delts/Traps

yesterday I had an awesome delts/traps workout
but I was super busy at work as we having been packing to move our entire office
and yesterday was moving day. So I had to make sure my area and the general front office was set for the movers who came about an hour late!
ggrrhh!
anyway awesome workout! 185 is starting to feel really comfortable on BB shoulder press so Im happy. my stamina is much much better too during cardio and inbetween sets!

pre/during workout
coffee w/equal
5 g BCAA's in crystal light
red bull
22 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
banana,gatorade

DELTS/TRAPS
4 warm up sets DB front,side,rear raises
3 warm up sets DB shoulder press*
1 working set DB shoulder press*75x8*just a slight tap from spotter on last two reps
1 warm up set BB shoulder press
3 working sets BB shouler press*155x6,175x5,185x4*drop to 135x5*
2 working sets DB front raises*35x6,40x6*
2 working sets DB rear raises on incline bench*40x6,40x6*
2 working sets DB side raises*45x8,45x6*drop to 25x7,10x7*
TRAPS
2 supersets upright rows med grip*85x5,95x5*
*upright rows wide grip*30x6,30x6*
first time trying wide grip upright rows next time I'll go a bit heavier*
2 sets seated DB shrugs*85x6,95x6*

MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup grits,banana,soy milk,equal
5 g BCAA's
MEAL#2
1/2 cup pasta w/ground beef,tomato sauce
water
MEAL#3
chicken ceasar salad w/low fat & lactose free dressing
water
MEAL#4
5 chicken wings,hot sauce
fresca
water
MEAL#5

day off

pre/during workout
coffee w/equal
5 g BCAA's in crystal light
water

25 mins stationery bike
15 mins aerobics
20 mins stationery bike

MEAL#1
2 scoops whey in gatorade
5 g BCAA's
MEAL#2
1/2 cup pasta
ground beef and tomato sauce
crystal light
MEAL#3
turkey breast
about 10 wheat crackers
crystal light
MEAL#4
chicken burrito
strawberry aqua fresca
MEAL#5

day off

took yesterday completely off
today
pre/during workout
1/2 cup coffee w/equal
5 g BCAA's
water
full throttle

20 mins recumbent bike
12 mins step mill
30 mins recumbent bike

stretching

MEAL#1
2 scoops whey in 16oz. gatorade
2 slices focaccia bread
5 g BCAA's
MEAL#2
1/2 cup low fat cottage cheese
rice cakes
crystal light
water
MEAL#3
1 can of tuna
about dozen low carb wheat crackers
cold slaw made w/vinnegrete instead of mayo
diet coke
water
MEAL#4
1 1/2 scoops whey in water
MEAL#5
4 oz turkey breast meat
vitamin water

Legs/Calves

pre/during workout
5 g BCAA's in crystal light
water

20 mins recumbent bike
15 mins treadmill
10 mins recumbent bike

LEGS
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
5 working sets squats*just going for reps today*135x10,135x10,185x15,185x10,225x8*
3 sets leg press*5 plates per side x10,6 plts x10,7 plts x 10*
2 working sets leg extensions*100x12,110x8*drop to 60x5*done unilaterally
CALVES
3 sets seated calf raises

MEAL#1
2 scoops whey in gatorade
5 g BCAA's
1/2 cup grits,1/2 banana,soy milk
MEAL#2
hamburger patty on bun
MEAL#3
2 scoops whey in water
MEAL#4
1/2 cup pasta
ground beef,tomato sauce
water
MEAL#5
same as meal #4

Back/Biceps

pre/during workout

5 g BCAA's in crystal light
water
monster energy drink

25 mins recumbent bike
15 mins treadmill
15 mins recumbent bike

banana,gatorade

BACK
3 warm up sets lat pulldowns wide grip*120x10,150x10,180x6*
2 working sets lat pulldowns *210x6,240x4*drop to 190x5*
3 sets HS high row machine*3 plates per side x 10,3 plts+25lb x 10,3 plts +40lb x 5*
3 sets seated rows*200x10,230x6,260x5*
2 sets bent over BB rows*205x5,225x5*
2 sets supported t-bar rows*180x5,190x4*drop to 135x5,90x5*
BICEPS
3 sets preacher curl machine*40x20,60x20,80x8*done unilaterally*
3 sets altern. DB curls on incline bench*30x8,35x6,45x4*
2 sets BB curls w/ez bar*85x7,95x6*drop to 65x5*

MEAL#1
5 g BCAA's in crystal light
2 scoops whey in gatorade
1/2 cup grits w/equal,soy milk,1/2 banana
MEAL#2
bowl of beef chili w/o beans
MEAL#3
2 scoops whey in water and 1/2 banana
MEAL#4
ground beef patty
slice of fat free cheese
on bun
crystal light
fresca
home-made fries
yogurt
MEAL#5
2 scoops whey in water

day off

pre/during cardio

5 g BCAA's in crystal light
water
cup of coffee w/equal

10 mins stationery bike
15 mins aerobics
20 mins stationery bike

MEAL#1
2 scoops whey in 16oz water,gatorade
5 g BCAA's
rice cakes
MEAL#2
salmon on bagel w/cream cheese and cucumbers
cantaloupe,watermelon,raspberries and strawberries
water
MEAL#3
salmon
bagel
peppercorn vinnegrete
table spoon cream cheese
water
MEAL#4
2 turkey hot dogs w/ chili and fat free cheese
water
fresca
MEAL#5

Chest/Triceps

pre/during workout

5 g BCAA's
cytomax
water

15 mins recumbent bike
10 mins treadmill
15 mins recumbent bike

banana,gatorade

CHEST
3 warm up sets flat BB bench press*bar,95,135
4 working sets flat BB bench press*175x8,195x6,215x6,225x3*drop to 135x10*
3 sets incline BB bench press*175x7,195x6,215x3*drop to 135x8*
2 sets of cable crossovers*80x7,90x6*
TRICEPS
3 supersets overhead tricep extensions*110x12,140x10,150x10*
*pressdowns w/V bar*140x8,150x7,155x6*
2 supersets reverse grip pressdowns w/str8 bar*130x6,130x6*
*one arm rope pressdowns*50x8,50x8*

MEAL#1
5 g BCAA's
2 scoops whey in 16oz. gatorade
1/2 cup grits,2 slices fat free cheese
MEAL#2
bowl of beef chili
1 cup mashed potatos
water
MEAL#3
thai pepper chicken
water
MEAL#4
1 1/2 scoops whey in water
MEAL#5
chicken
1 cup broccoli/cauliflower mix
diet dr pepper
gatorade

day off

today was a day off from lifting
still incredibly sore
my diet and nutrition is still a struggle
can't seem to get on track to eat 5 meals and then again
5 clean meals.
super frustrating that my appetite is just not there unless I train (lift weights)
it's a mental block I'm sure
so today I did do cardio but didn't have time to stretch which really sucks!
my legs and back are super tight

pre/during cardio

5 g BCAA's
cytomax
water

50 mins stationery bike
20 mins aerobics
15 mins stationery bike

MEAL#1
1/2 cup grits
2 whole eggs
turkey sausage
crystal light
MEAL#2
2 scoops whey in 16oz. crystal light
MEAL#3
chicken breast w/peppercorn vinnegrete
2 cups broccoli/cauliflower mix
crystal light
MEAL#4
chicken breast w/peppercorn vinnegrete
crystal light
MEAL#5
4 small ground beef patties/slice of fat free cheese
on bun
2 small chicken sandwiches
diet dr pepper

day off

sore as hell
first time since I hurt my back that I've done squats
felt good no pain but man am I sore
good sore though
I kept it light and only went up to 225
didn't want to push it

today I did 45 mins of slow cardio on the stationery bike so I could stretch
don't think I'm gonna cheat to much today?
ummmm....maybe?
lol
my diet has been ok so far
always staying lower than caloric intake for maintenance but not always from the best food
sources.

pre/during cardio
5 g BCAA's
cytomax
water

MEAL#1
2 scoops whey in 16oz gatorade
snack*tater tots once I got to work
MEAL#2
yogurt
rice cakes
crystal light
MEAL#3
chicken strips
green salad
crystal light
MEAL#4
bowl of frosted flakes in soy milk
MEAL#5

Quads/Calves

on Sunday August 12th

pre/during workout
5 g BCAA's
cytomax
water

25 min recumbent bike
10 mins step mill
10 mins recumbent bike

banana
gatorade

QUADS
5 warm up sets leg extensions
3 warm up sets standing leg curls
3 warm up sets squats
2 working sets sqauts*185x10,225x9*
3 sets leg press*5 plates per sidex10,6 plts per side x10,7 plts per side x 8*drop to 4pltsx15
2 working sets leg extensions*100x15,110x11*drop to 70x15*done unilaterally
2 sets lunges*10 lb plts
2 sets lunges @bodyweight
CALVES
3 sets seated calf raises*45,90,135*
2 sets standing calf raises*495x6,495x6*


MEAL#1
5 g BCAA's
2 scoops whey in 16oz. gatorde
2 bowls frosted flakes
MEAL#2
1/2 cup grits
fillet orange roughy
gatorade
MEAL#3
green salad
6 egg whites
2 whole eggs
crystal light
MEAL#4
6 chicken wings
crystal light
strawberry ice cream
MEAL#5

Triceps/Biceps/Forearms

pre/during workout

5 g BCAA's
cytomax
water
25 min recumbent bike
10 mins step mill
10 mins recumbent bike

1/2 banana
gatorade

TRICEPS
3 warm up sets close grip bench press*bar,95,135*
3 working sets cgb*175x5,195x5,215x4*
3 supersets *overhead tricep extensions*100x15,140x10,150x10,155x10
*pressdowns w/V bar*140x10,150x8,155x7*
*reverse grip pressdowns w/str8 bar*120x10,130x6,130x6*
3 sets dip machine*240x10,265x8,320x6*
2 sets one arm cable kick backs*40,50 to failure*
BICEPS
1 warm up set cable curls w/str8 bar*80x15*
3 working sets cable curls*120x8,140x8,150x6*drop to 100x8*
3 sets one arm high cable curls*70x10,50x10,50x8*
2 sets preacher curl machine*done unilaterally*50x20,70x20*
FOREARMS
3 sets DB hammer curls*45x8,60x6,70x5*
3 supersets DB wrist curls,underhand and overhand*20 lbs to failure

MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
1 bowl frosted flakes
MEAL#2
curry shrimp and rice
1 cup broccoli,cauliflower,carrot mix
crystal light
MEAL#3
2 turkey chili dogs w/fat free cheese
crystal light
MEAL#4
green salad
yogurt
crystal light
MEAL#5

Delts/Traps

pre/during workout

5 g BCAA's
cytomax
water

25 mins recumbent bike
10 mins step mill
10 mins recumbent bike

banana,12oz. gatorade

DELTS
4 warm up sets front,side,rear raises
3 warm up sets DB shoulder press*30,40,55*
1 warm up sets BB shoulder press*135
4 working sets BB shoulder press*155x6,165x5,175x5,185x5*
2 supersets*behind the back cable raises*30x11,40x10*
*cable front raises*30x6,30x6*
2 sets cable rear raises*40x8,30x7*
TRAPS
2 sets cable upright rows w/ez bar attachment*120x10,140x9*
3 sets BB shrugs*135x7,185x6,225x6*

MEAL#1
2 scoops whey in 16oz gatorade
1 bowl frosted corn flakes in soy milk
5g BCAA's in crystal light
MEAL#2
green salad
1 1/2 lean ground beef patties
crystal light
MEAL#3
2 scoops whey in 16oz. crystal light
rice cakes
water
MEAL#4
curry shrimp and rice
egg rolls
fried prawns
crystal light
MEAL#5

day off

Meal#1
5 g BCAA's
2 scoops whey in 16oz crystal light
MEAL#2
low fat cottage cheese
rice cakes
crystal light
MEAL#3
diet coke
curry vegetables
long grain rice
small samosa
water
MEAL#4
2 scoops whey in 16oz. crystal light
4 white castle burgers
MEAL#5

Legs/Calves

pre/during workout
5 g BCAA's
cytomax
water

20 mins recumbent bike
10 mins step mill
15 mins recumbent bike

banana,16oz. gatorade

LEGS/HAMS emphasis
5 warm up sets unilateral leg extensions*20,30,40,50,60
2 warm up sets stiff legged deadlifts*bar,95*
3 working sets SLD's *135x10,185x6,225x6*
1 warm up set leg press*3 plates per side
3 working sets*5,6,7 plates per side*
3 sets seated leg curls*240x10,275x10,280x8*
2 working sets leg extensions*100x14,110x8*drop to 70x9*done unilaterally
CALVES
1 warm up set seated calf raises*1 plate
2 working sets seated calf raises*2,3 plates
2 sets standing calf raises*495x6,495x5*

MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
banana
MEAL#2
catfish
turkey pot pie
gatorade
MEAL#3
2 scoops whey in 16oz crystal light
MEAL#4
catfish
prawns
fresca
crystal light

day off

so no lifting today because I woke up with a headache and I was super sleepy!
I did do cardio

diet mountain dew pre cardio
5 g BCAA's pre/during cardio
cytomax
water

30 mins stationery bike
20 mins aerobics
15 mins stationery bike

MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
rice cakes
MEAL#2
ground beef patty
1 1/2 cups broccoli/cauliflower mix
water
crystal light
MEAL#3
trail mix
yogurt
bag of sun chips
water
MEAL#4
catfish
prawns
handful of french fries
water
MEAL#5

sun/mon

omg I eat 2-3 cheat meal on sunday and monday and not much else and I'm feeling it today
yesterday I did 25 mins on the stationery bike so I could stretch
and I didnt have much of an appetite so I ate 3 meals
2 of which weren't that nutritional
and now I'm super tired
I really have to be more consistent with my eating or I'm just not gonna have enough energy to workout!

Chest/Triceps

pre/during workout

5 g BCAA's
cytomax
water

25 mins recumbent bike
10 mins step mill
10 mins recumbent bike
1/2 banana
gatorade

CHEST
2 warm up sets DB flyes on flat bench, 5x20,10x15*
3 warm up sets flat DB bench press*25,40,60*
2 working sets flat DB bench press*75x8,95x6*
3 sets incline BB bench press*175x6,195x6,215x5*
2 sets decline machine press*90x6,105x3*lbs per side
15 mins recumbent bike
TRICEPS
2 warm up dip machine
1 working set dip machine
1 warm up set close grip bench press*135
2 working sets cgb*155x5,175x5*
2 super sets pressdowns*140x6,150x6*
*overhead cable tricep extensions*140x7,140x6*
3 sets rope pressdowns

MEAL#1
2 scoops whey in 16oz gatorade
2 bowls frosted corn flakes in soy milk
5 g BCAA's
water
MEAL#2
greens
ground beef patty
corn bread
MEAL#3
yogurt
rice cakes
MEAL#4
2 turkey dogs w/chili
fresca
water
MEAL#5
missed this meal

day off

pre/during cardio

5 g BCAA's
cytomax
water

15 mins aerobics
50 mins stationery bike

MEAL#1
2 scoops whey in 16oz gatorade
2 bowls frosted corn flakes in soy milk
MEAL#2
1/2 ground beef patty
1 egg roll
1/2 chow fun
fresca
water
MEAL#3
alaskan cod
greens
corn bread
fresca
water
MEAL#4
yogurt

Back/Biceps

pre/during cardio and workout
5 g BCAA's in crystal light
1 scoop cyto-max in 16oz water

30 mins recumbent bike
10 mins step mill
10 mins recumbent bike
banana,16 oz gatorade

BACK
3 warm up sets seated cable rows w/ez bar-underhand grip*110x10,130x10,160x8*
4 working sets seated cable rows *same attach*210x7,230x5,250x5,270x5*
3 sets HS high row machine*3 plates per side x 7,3 plates+25 per side x6, 3 plates+35 x 5*
2 sets bent over BB rows*185x6,215x5*
2 sets supported T-bar rows*4 plates x 5, 4 plates+15 x 4*drop to 3 plates x5 *
2 sets med overhand grip pull-downs*200x5,210x4*drop to 160x5*
BICEPS
3 sets preacher curl machine*one arm*30x10,50x10,70x7*
3 sets seated altern. DB curls *10x10,35x8,45x5*
2 sets ez bar BB curls*75x6,85x5*

stretching

MEAL#1
2 bowls frosted flakes w/soy milk
2 scoops whey in 16oz gatorade
MEAL#2
lean ground beef patty
2 cups broccoli/cauliflower mix
1 oatmeal cookie
1/2 banana
5 g BCAA's in 20oz crystal light
water
MEAL#3
1 1/2 scoops whey in 16oz water
MEAL#4
lean ground beef patty
1 1/2 cups broccoli/cauliflower mix
diet coke
water
MEAL#5
12oz yogurt
1 1/2 scoops whey
2 egg rolls

day off

no time to stretch this morning
feeling tired so took the day off from lifting
I'm starting to track and plan my meals again
I plan on starting with 1 med carb day,2 high carb days and 4 low carb days
low carb days will be 150 g or lower
med carb days will be between 150-200 g
high carb days will be between 200-800 g
I will use fit-day to track this and see how successful it is and go from there
If I don't see results in 2-3 weeks I will add more low carb days
I will also start doing 45 mins cardio before training a major bodypart then 15 mins cardio in between then train a smaller body part.
this has worked in the past so I'll try it again.

today CARDIO only

20 mins stationery bike
15 mins aerobics
pre/during cardio
diet mountain dew
5 g BCAA's
water

MEAL#1
2 scoops whey 16oz gatorade
MEAL#2
3/4 cup granola
banana
water
MEAL#3
large green salad
grilled chicken breast
diet coke
water
MEAL#4
16oz low fat yogurt
2 scoops whey
water
fresca
MEAL#5
mini pizza
water

Delts/Traps

50 mins cardio
5 g BCAA's
gatorade/banana
Delts
4 warm up sets of front,side,rear raises w/DBs
3 warm up sets of DB shoulder press
1 warm up set of BB shoulder press
4 working sets of BB shoulder press*135,155,175x6,185x4
2 working sets of DB rear raises on incline bench*35x6
2 working sets of DB front raises*35x8
2 sets of behind the back cable raises
TRAPS
2 sets of cable upright rows w/ez bar
2 sets of DB shrugs,85x6,90x5*


MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup oatmeal
5 g BCAA's
MEAL#2
can of tuna
california roll
green salad
water
MEAL#3
2 scoops whey in 16oz water
MEAL#4
large chicken breast
water
MEAL#5
6 chicken wings
fresca
water