Another week in the books. We had spirit week at work, which was a lot of fun. Basically, we had 6 teams of 10 people each and had 4 events each day of the week. The team with the most points won. My team lost, but we had a pretty epic tug of war to finish off the events. We basically were at a dead standstill for a good minute to a minute and half of just pulling as hard as you could. The other team was probably twice are size, so it was a pretty epic matchup. My team went 3-2, but lost overall. Still the most fun event by far. Doing weighted chin-ups and biceps beforehand was probably not the best idea, but it really didn’t affect me that much. My biggest problem was my damn shoes that were extremely flat on the bottom so I couldn’t dig in. I don’t have cleats anymore and all of my shoes are “gym training” shoes. If I had a stronger grip with better shoes, I would have been much better off.
This week in training, I was able to increase my INC DB BENCH up to the 75s. I got 70s for 12, 12, 11 so I’m going to bump it up next week. CHINS were about the same and so was BARBELL BENCH. My accessories went up though. I’m also doing LATERAL RAISES for my main shoulder move and I’m already close to bumping those up to 25’s for 3 sets of 12 reps. It will probably be awhile before I eclipse that mark though. Cardio was done 3 times this week and I will probably stick to tennis and bodyweight exercises this weekend. Not a formal bodyweight workout, but just spread through the day.
Due to time demands with my field day events this week, I started eating apples for breakfast a couple days this week. My energy was nothing short of amazing all day. I think this is due to liver glycogen that my protein pudding does not fill up, but even in the gym, I felt very very good. I basically sliced up 3 small apples, put in a bag, and threw in some Splenda and cinnamon. Very delicious. I also dipped them in some JIF to go peanut butter. It’s also a tremendous amount of volume for the calories it provides.
This week was a little lower in calories at 2000 on average over the week. Macros were 132 protein / 231 carbs / 54 fat / 45 fiber. My weight was down a little this week at 177.5 lbs. Monday I was really busy and underate unintentionally. I wasn’t really hungry the whole day though, so it didn’t really matter to much to me. Friday was kind of similar to Monday, but I ate a huge Chipotle bowl with extra pinto beans since I hadn’t really eaten much the whole day.
Random: Forgot to mention this last week, but Nadal dominated Wawrinka in the French Open in straight sets. BEAST. Also, I’ve been watching Berserk recently. It’s a Dark Anime show that is really really good. I always really liked Japanese style anime shows for whatever reason. I think they just make better shows than we do.
Chicken, rice and veggies
Caramel Light Frappuccino
Chipotle Bowl of Greatness (probably make favorite place to eat right now)
Kickback Jacks Philly steak. I added some veggies to it.
Free Sweet Frog at work.
Chicken and potatoes
Big Chipotle bowl last night
Another week in the books. I had a really good time at the company party but was pretty out of it on Sunday. I also spent a large part of the weekend getting maintenance done on my SUV. What started as a tire alignment and oil change, ended as a new battery and 4 new tires. Still only cost around $600 total for what I had done to it. Not bad at all and I don’t have to worry about those things for awhile. Three of my tires were absolutes garbage. If I had hit a sheet of ice, I would have gone sliding because there was zero tread on my tires. I also learned a useful tip about AWD cars and that is that all four tires need to be the exact same tire or the alignment gets really thrown off. Getting air in your tires every month will also help prolong the life of your tires as well as tire rotations every oil change.
Nothing special in terms of working out this week. Cardio was done a couple times during the week and I played tennis on the weekend. All lifts were about the same this week, expect I was able to bump up DB INC PRESS to 70lbs for 3 sets of 12 reps instead of the 65’s I was using earlier. I also gassed out fast on BB BENCH PRESS and on my third set I got a whopping 3 reps. This was also on Monday, so I was still recovering from the weekend. Diet this week was around 2300 calories on average. Carbs 270 grams / Protein 140 grams / Fat 70 grams.
Richmond Marriot 14th Floor
Homemade Chicken Teriyaki rice bowl (Roughly 800 calories – 2 cups of cooked white rice, 8 oz chicken, 1/2 bag of broccoli, 1 crab rangoon, sauce on side)
Plaza Azteca Salad
Chicken Teriyaki Rice bowl
Mellow Mushroom – Small pizza with 6 in chicken and cheese sub
Another week in the books and strength is still going up. I’m down to about 179lbs of scale weight and feeling leaner than previous weeks. I decided to add in a light day for both push and pull workouts to replace one of the heavy workouts. I’m doing less cardio than in previous weeks at maybe 3 times a week. Sarah and I have also started playing tennis on the weekends, so while not formal cardio, it still counts, especially when it’s hot out. Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams.
Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams. My energy and well being is much better with more carbs and fats in my diet without adding in super high amounts of protein. I also noticed I really don’t eat a ton of meat anymore. I have a pretty good sized serving once a day and that is about it. A lot of my protein comes from protein powder, vegetables, and protein bars. Not saying that I have been actively trying to cut meat out of my diet, it’s just that I have unconsciously reduced it.
As for my workout, I moved some things around:
- PUSH – HEAVY
- BB BENCH PRESS – 3 sets of 6-8 reps
- INC PRESS MACHINE – 3 sets of 12 reps
- DIPS – 3 sets by Max
- PULL – LIGHT
- CHINUPS – 3 sets of 6-8 reps 1 set with bodyweight
- LAT PRAYERS 4 sets of 12 reps
- SEATED INC CURLS – 4 sets of 12 reps
- SHOULDERS/ABS DAY
- DB LATERALS – 3 sets of 12 reps
- REAR DELT MACHINE – 3 sets of 12 reps
- CABLE PULLS – 3 sets of 12 reps
- MACHINE CRUNCH – 3 sets of 12 reps
- CABLE CRUNCH – 3 sets of 12 reps
- PUSH – LIGHT
- DB INC BENCH – 3 sets of 12 reps
- CABLE FLYS – 3 sets of 12 reps
- EZ SKULLCRUSHERS – 3 sets of 12 reps
- PULL – LIGHT
- TBAR ROWS – 4 sets of 12 reps
- LAT PULLDOWN (VARIOUS GRIPS) – 4 sets of 12 reps
- DB CURLS – 4 sets of 12 reps
- TENNIS, CARDIO OR LIGHT CALISTHENICS
Other than that Sarah and I are going to a company party this weekend. My company reserved Brown’s Island in Richmond for 4 hours and provided us a hotel to stay in downtown. Also, food and drinks are free. I think it should be a good time and my company is awesome. Probably go downtown after it ends, which is like a 2-minute walk from where we are. Should be a late night, but a really good time.
Plaza Azteca Salad
Chipotle – My favorite
Chicken, veggies, sweet potato
Chipotle Bowl numero dos
Belmont Pizzeria half grilled chicken sub with Broccoli
I missed my post last week due to a beach trip with Sarah’s family for Memorial day. I was introduced to Bocce ball, which is actually really fun to play on the beach and got some good food at some of South Carolina’s local restaurants. I also got some really nasty sunburn in a few places, which may have actually been sun poising because I’m starting to get these itchy bumps right over where the sunburn is. Today it finally looks tan and not burnt, so it should be going away soon. It was a 6-hour ride from our place, so while fun, it also makes the weekend fly by and before you know it your back at work again.
The gym has been good this week though. I felt really strong yesterday and I have been more or less eating the same way, except for the beach trip last weekend.
Diet more or less every day:
- Morning Run (only did twice this week though)
- Breakfast 11 AM – Protein Pudding with berries and peanut butter
- Workout 2-3PM
- Lunch 3 PM – 5 serving bag of Popchips (600 calories) or Bag of Rice Cakes (420 calories)
- Snack (Throughout the day) 1.5 – 2 Protein Bars
- Dinner 7:30-8 – Balanced meal that varies daily, usually between 600-1000 calories (Been eating out a lot for this)
- Dessert – Cashew milk with berries and SF/FF Jello mix and crumble some protein bar in it (Very Good)
- Calories at the low end is around 2000 calories and high end is 2500 calories during the week. The weekend is almost always higher than 2500 calories.
Still benching 200lbs for about 3 sets of 8 reps, but I expect to bump this up soon. I may mix two different push/pull days and keep one heavy day and one lighter day. On the weekend, I also may add some iso 5×10 work for extra hypertrophy. I eat a lot on the weekends and want to take advantage of the extra calories instead of only doing cardio.
Kickback Jack’s Chicken Philly
Chicken, veggies, dolmades, baguette
Pasta bowl with bread
Wicked Tuna – Grilled seafood platter
Sarah and I at Murrels Inlet
Hanser House – The hushpuppies in the back were ON POINT
Panera green goddess salad with bread – Cost was about $10. Panera is very overpriced in my opinion. Its bread is very good and well priced, but that’s about it.
Panda Express – Should have ordered rice
Belmont Pizza with chicken – Very good – Rating 8.5 out of 10