Journal Entry 6

Morning Weight – 169 lbs

Workout

  • Back and Shoulders
  • Trap-Bar Deadlift 5×8 (205 x 8 reps)
  • Shrugs 4×15
  • T-Bar Rows 4×10
  • DB Shoulder Press 4×6-8 (60lb by 3 reps)
  • Lateral Raise 20×8
  • Arnold Press 3×8 (35lbs)

Nutrition

Ezekiel Bread Cinnamon Raisin This is a little higher in sugar then then other flavors, but taste amazing

Ezekiel Bread Cinnamon Raisin
This is a little higher in sugar then then other flavors, but taste amazing

3 whole eggs 2 egg whites 2 slices Ezekiel Toast Cheese Coffee

3 whole eggs
2 egg whites
2 slices Ezekiel Toast
Cheese
Coffee

Quest Bar Cinnamon Roll

Quest Bar Cinnamon Roll

Vanilla Raspberry Protein Shake

Vanilla Raspberry Protein Shake

6 oz chicken 1 cup of refried black beans Onions Mushrooms Reduced fat cheese Dipping Sauce

6 oz chicken
1 cup of refried black beans
Onions
Mushrooms
Reduced fat cheese
Dipping Sauce

Oatmeal Cold Cereal 1 packet of Maple and Brown Sugar Weight Control Oats 1/2 scoop chocolate protein 1 cup Almond Milk Blueberries and Strawberries (frozen)

Oatmeal Cold Cereal
1 packet of Maple and Brown Sugar Weight Control Oats
1/2 scoop chocolate protein
1 cup Almond Milk
Blueberries and Strawberries (frozen)

Journal

Wrote and entry on insulin sensitivity this morning, which is a very important topic.  It can be the difference between feeling good and feeling like crap; or gaining muscle and gaining fat and its definitely something you want on your side.

Workout went good and changed the angle of the trap-bar deadlift to include more back and traps, rather than legs.  Basically I bent over further so my back was more horizontal rather than vertical.  Tried some T-bar rows, but nothing gets me better than DB Rows.  I also want to start doing more weighted pullups.  Pushed up the 60’s today, but only got 3 reps.  Its hard getting DB’s up to your shoulders when the weight gets heavy.

Nutrition was plentiful today and I made sure it included plenty of calories after my low calorie day yesterday.  Woke up to three whole eggs (multivitamins as I like to call them) and 2 slices of toast.  Then had chicken, beans, oatmeal, fruit and almond milk to fill in most of my calories.

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