Month: September 2013

Journal Entry 67

Morning Weight – 166lbs

Workout

  • Chest and Triceps
  • BB Bench Press 6×10-3 (195×3 reps – Personal Best)
  • INC DB Press 3×8 (65lbs each)
  • Dips 4xAMAP
  • Chest Flys 3×10 – 30lbs
  • Tri Extension 3×12
  • CGBP – 3×10 – 80lbs

Felt awesome on the bench today.  I luckily had one of my clients spot me while training and was able to set two personal bests in the same workout.  Knocked out 185lbs for 6 reps, 190lbs for 5 reps and 195lbs for 3 reps.  Strength has been going through the roof here recently most likely thanks to all those whole eggs, butter, sweet potatoes, and bananas that I have started to eat way more of.

Really good feeling when weights you use to struggle with now feel really easy.

Nutrition

Breakfast was chocolate banana smoothie.

Snacks were a Quest Bar – White Chocolate Raspberry and a Supreme protein bar peanut butter and jelly.

Lunch was 3 whole eggs, 4 oz chicken, pepperoni and broccoli.

Dinner was 5 whole eggs, butter, sweet potato, cheese and some wine. (this meal was epic)

Too lazy to post pics 🙂

Journal

Breaking Bad was awesome last night and I really like they way the wrapped everything up.  Walter White died happy and repaired his relationship with Jesse.  Walter White also left money for his family and basically accomplished everything he wanted before dying.  Can’t ask for a better way to go out.

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Journal Entry 66

Workout

none

Nutrition

Doing a low calorie day on Sunday to make up for yesterday.  Lot of calories consumed from less than optimal sources.

Journal

IMG_2379

Billy Currington

Billy Currington

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No workouts this weekend.

I went to a Billy Currington concert this weekend, which was awesome.  $32 tickets and we were way up close.  Fun night though.

As for Sunday, Giants look better this week, but we still have a long way to go to improve.  Really frustrating seeing the Giants play this bad.  Even on a good day they look mediocre at best.

Breaking Bad series finale tonight, I’m really looking forward to seeing how they are going to wrap up this epic show.  My prediction is he donates money to the old foundation he use to belong to and go on a killing spree for the clan that killed hank.  The money cant go to his family because the FBI will take it, so it only makes sense to give to the foundation.  Doing this will also allow him to clean up his name a little.  He will also repair his relationship with Jesse.  At least I hope he does.  I dont like seeing  them hate each other, especially after having each others backs the entire show.

Journal Entry 65

Morning Weight – 166lbs

Workout

  • 5×5 Deadlift (225 max)
  • 4×8 T-Bar Row
  • 4×8 Pullups
  • 4×8 Seated Incline Bicep Curls Superset with machine curls
  • 1x 21’s
  • 8×8 Shrugs
  • 5 Db Swings in between sets

DB swings were killing my hamstrings after deadlifts.

Nutrition

Chocolate Almond Butter and Banana Shake

Chocolate Almond Butter and Banana Shake

Pumpkin Banana Greek Yogurt Banana

Pumpkin Banana Greek Yogurt
Banana

3 whole eggs 4 oz chicken pepperoni Spinach Cheese Wedge

3 whole eggs
4 oz chicken
pepperoni
Spinach
Cheese Wedge

Vino

Vino

2 whole eggs 3 oz red meat pepperoni 6 oz sweet potato Cheese Spinach

2 whole eggs
3 oz red meat
pepperoni
6 oz sweet potato
Cheese
Spinach

Also had a quest bar and a pure protein bar for snacks.

Second day without coffee and my appetite has gone through the roof.  Probably a good thing in my case as sometimes I have trouble getting in enough calories.  Now I know why.

Haven’t really had any withdrawal symptoms though which is interesting since many people always do when coming off caffeine.

Journal

My dip bar came in today for my work gym.  Looking forward to getting dips back in the routine, but I have to put the thing together which is a giant pain.

Probably bring it home let my dad put it together and drive the truck to work and jam the thing in the door.

Overall good day though.

Journal Entry 64

Morning Weight – 165 lbs

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Workout

  • 5×5 Bench Press (185×5) Personal Best
  • 3×8 Shoulder Press
  • 3×8 INC Chest Press
  • 3×8 Skull Crushers
  • 3×8 Close Grip Bench Press
  • 3×12 Lateral Raise

185×5 was a my personal best on bench press.  I hope by the end of the year to be up around 200 lbs x 5 reps.  The rest of the workout had a good pump going but had to reduce the weight, becuase the bench took a lot of me.

Nutrition

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2 whole eggs 3 oz red meat pepperoni 6 oz sweet potato Cheese Spinach

2 whole eggs
3 oz red meat
pepperoni
6 oz sweet potato
Cheese
Spinach

I skipped coffee today and energy levels which much more steady.  I noticed with coffee my energy was good while I was drinking, but if I didnt consume more, my energy would fade out.

I did notice my hunger has gone up though without all the caffeine.

Breakfast was a pumpkin pie protein shake.  This was money in the bank.

Mid morning was a protein greek yogurt bowl with casein cookies and cream protein and a banana during workout.

Lunch was red meat, eggs and sausage.

Afternoon was quest bar.

Dinner was a sweet potato and eggs with butter.

Pretty much same diet everyday, but it never gets old.

Journal Entry 63

Morning Weight- 165lbs

Workout

  • Circuit (repeated 10 times)
  • 10 Pushups
  • 5 Pullups
  • 10 DB Swings
  • Rest 45 seconds

I was supposed to do legs today, but those weren’t happening.  I really lack serious motivation going into a leg workout.  Upper body days are completely different and I usually cant wait to lift, but legs are complete opposite.

I like doing deadlifts on back days though, so those recruit legs pretty heavily.

Nutrition

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3 oz chicken 2 whole eggs Spinach sausage Pepperoni spinach cheese

3 oz chicken
2 whole eggs
Spinach sausage
Pepperoni
spinach
cheese

2 whole eggs 3 oz red meat pepperoni 6 oz sweet potato Cheese Spinach

2 whole eggs
3 oz red meat
pepperoni
6 oz sweet potato
Cheese
Spinach

Protein shake was off this morning.  I used too much fruit and it didn’t blend well at all.  Really PO’d me because I was dieing of thirst and was hoping that would hit the spot.

Lunch was a protein and fat feast.

Snack was a Chocolate Quest bar and Pure Protein Bar Chocolate Deluxe.

Dinner was whole eggs, red meat and grass fed butter (2 Tbs) with a sweet potato.  I could literally eat this meal every night for the rest of my life.  EPIC.

Journal

Did some more research today and learn some facts about coffee.  Coffee has so much caffeine in it, it should almost be cycled like a fat burner.  Too much caffeine can have very negative consequences on the body, especially prolonged use.

I average at least 4 cups a day, so I definitely found this information useful.  I’m definitely going to reduce this amount in the future.

Here is a link listing negatives of too much coffee and caffeine: http://drhyman.com/blog/2012/06/13/ten-reasons-to-quit-your-coffee/#close

Basically coffee does have beneficial properties, but its really easy to overdo it and I feel like I am. I’m hoping reducing it or eliminating it increases my overall energy levels.

 

 

Journal Entry 62

Morning Weight – 164.8 lbs

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Workout

  • Back/Shoulders/Biceps
  • Lat Pulldown 4×10
  • DB Shoulder Press 4×8
  • Renegade Row 4×10
  • Upright Row Machine 4×10
  • Lateral Raise Machine 4×10
  • Seated Biceps curl 4×10 SS with Cable bicep curl 4×8
  • Shrugs 8×10 (in between sets)

Did a high rep workout instead of the normal heavier one today.  I wanted to change the exercises up a little and didn’t feel like doing deadlifts.  I really liked changing up the exercises and really felt it at the end.

Nutrition

Chocolate Almond Butter and Banana Shake

Chocolate Almond Butter and Banana Shake

Cytosport Whey Protein Banana Greek Yogurt

Cytosport Whey Protein
Banana
Greek Yogurt

2 Trader Joes Sausages - Sun Dried Tomato Pepperoni 2 oz chicken 2 whole eggs Cheese Wedge

2 Trader Joes Sausages – Sun Dried Tomato
Pepperoni
2 oz chicken
2 whole eggs
Cheese Wedge

5 whole eggs 3 oz red meat pepperoni

5 whole eggs
3 oz red meat
pepperoni

I’ve been eating at least 2200 calories a day and my weight has been going down.  Most likely related to glycogen, but its still pretty annoying at the moment.  Tried some grass fed butter last night and it was really good.

My diet has been pretty plain here recently, but I’m enjoying it.  Carbs have just been sweet potatoes and bananas.  Protein has been red meat, eggs, chicken, cheese, protein powder, Greek yogurt.  Fat has been butter, sausage, cheese and whole eggs.

Journal Entry 61

Morning Weight – 165.5 lbs

Workout

  • Chest and Triceps
  • Bench Press 5×6-8 (180lbs x reps)
  • INC DB Press 4×12 (50lbs each)
  • CGBP 4×10 (40lbs each)
  • Chest Flys SS with Skull Crusher 3×12
  • Pushups (between sets)

Was not feeling it today.  It took me awhile to hit the zone and never really got into it.  Sometimes if I take two days in a row off this how I get, but powered through the workout anyway.

Nutrition

Vanilla Blueberry/Raspberry protein shake

Vanilla Blueberry/Raspberry protein shake

3 oz Chicken Low fat pepperoni Sun-Dried Tomato sausage 2 whole eggs Cheese Wedge

3 oz Chicken
Low fat pepperoni
Sun-Dried Tomato sausage
2 whole eggs
Cheese Wedge

Chocolate Pumpkin Pie Greek Yogurt

Chocolate Pumpkin Pie Greek Yogurt

5 whole eggs 3 oz red meat pepperoni

5 whole eggs
3 oz red meat
pepperoni

Typical day finished around 2200 calories and a pretty even ratio of carbs, fat and protein.

Journal

Didn’t do much yesterday, except watch the Giants get destroyed but the Panthers. That was hard to watch.  Breaking Bad was awesome though and I can’t wait till the series finale.  Going to be one to remember.  Today at work was pretty busy, but time flew by so it wasn’t too bad.