Journal Entry 13

Morning Weight –172 lbs

Workout

  • Strength Day (2 warmup sets then 5 sets of 5 reps then 1 high rep finisher set)
  • Trap-Bar Deadlift Pyramid of 8 sets maxed out at 265lbs x 3 reps
  • Shoulder Press 8 sets (DB 60×5) (Hammer Press 135×5)

Nutrition

Cinnamon Vanilla Oatmeal

Cinnamon Vanilla Oatmeal

Cold Chocolate Oatmeal

Cold Chocolate Oatmeal

7oz Kirkland Canned Chicken Breast 10 oz red potato Ezekiel Bread (1) Cheese Dipping Sauce

7oz Kirkland Canned Chicken Breast
10 oz red potato
Ezekiel Bread (1)
Cheese
Dipping Sauce

Steamed Chinese - Chicken, Shrimp, Mixed Veggies 8oz Sweet Potato Crab Rangoon Dipping Sauce

Steamed Chinese – Chicken, Shrimp, Mixed Veggies
8oz Sweet Potato
Crab Rangoon
Dipping Sauce

Journal

Read 4 chapters of the NESTA certification today and I’m taking the test on Wednesday.  Basically just ended up reading chapters 9-13 since 75% of the test is on this material.  A lot seemed like common sense and you only need 70 out of 125 questions to pass.  So I’m not to worried about it.  Also found out that the $450 for the study materials included the test, which is awesome.  Since the test costs $250 on its own, I thought I had to pay both $450 for the study material and $250 for the test, but luckily I was wrong and only had to pay $450 total for the certification.  Made my day.

Workout today was awesome.  Pyramided my sets up to 265 lbs on the deadlift.  Not bad at my bodyweight at 170lbs.  Really going to strive to break this amount each week.  Shoulders – started out with DB, but I have a hard time getting the weights to my shoulders, when the weight is heavy.  So I switched to the hammer machine and loaded it up with plates.  Not a big fan of machines, but I felt some good tension on this machine.

Nutrition was kind of weak today.  I was pretty busy and didn’t eat as much food as I wanted, which is actually getting kind of hard with potatoes and oatmeal.  I always been a fan of eating a much as possible for the calories, but if I keep struggling to eat enough I’m going to have to add in some denser sources of food. Or I may just blend a  “homemade workout shake” with a lot of carbs and protein in it, such as oatmeal and protein powder.  Blending it up makes it much less filling.

One thing I wanted to note today is I had really good energy levels and was in an extremely good mood.  Since I have been eating more starches, days like this are becoming more common.  Not that I didn’t have good days before, but the energy is noticeably higher.  Really wish people didn’t hate on starches so much.  They get bashed way too often and its truly undeserved.

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