Archive for July, 2015

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Water Intake: 9x8oz glasses

Breakfast (8:00am): Special K Protein Bar/V-Core Shake – 170/150 cal, 6/25g fat, 23/9g carbs, 10/25g protein, 40mg Chol

Snack: Nothing

Lunch (12:00pm): Turkey Wrap – 130 cal, 5g fat, 15g carbs, 15g protein, 27mg Chol

Snack: Nothing

Dinner (8:00pm): Ribeye Steak and Asparagus Citrus Salad – 660/102 cal, 50/6g fat, 0/12g carbs, 58/4g protein, 120 mg Chol

Snack: Nothing

Grand Totals: 1362 cal, 117g fat, 68g carbs, 137g protein, 227mg Chol

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol

Comments: Too much Cholesterol again.  Not enough calories, carbs, or protein today.  I did get enough fats though.

Week #2

Day #4

Thursday

6:35-7:40

Cardio Workout – 10 min on elliptical. Moderate pace.  No heart rate. Burned 50-100 cal.

Strength Phase Training – Lower Body Focus (Hamstrings, Back, Glutes)

Deadlift (2″ deficit) Warmups – 215×5, 265×5, 320×3

Deadlift (2″ deficit) Working Sets – 345×5, 370×5

Deadlift (2″ deficit)  Cool Downs – 320x5x1 (I missed my second set because I rested too long and got cold)

Squat (High Bar) – 155×10, 175×10

Comments: Finally fell my DL form is locking in.  Abs tight, lats pulled down, triceps locked, feet width about right. Done at Heavy Hammer Gym.

Water Intake: 10x8oz glasses

Breakfast (10:30am): Bacon, Egg White, and Cheese (Subway) – 460 cal, 21g fat, 44g carbs, 22g protein, 20mg Chol

Snack (12:00pm): V-Core Protein Shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol

Lunch (2:00pm): Cottage Cheese/Nutrilite Protein Bar – 203/190 cal, 4.4/6g fat, 8.2/16g carbs, 31/15g protein, 18/5mg Chol

Snack: Nothing

Dinner (5:30pm): Onion Smothered Turkey Patties/Orange/Shredded Wheat – 748/45/250 cal, 40/.1/1g fat, 10/11/45g carbs, 84/.9/5g protein, ??mg Chol

Snack: Nothing

Grand Totals: 2196 cal, 122.5g fat, 152.2g carbs, 207.9g protein, 83+mg Chol

Vitamins, Supplements – Rhodiola 10 (Pre-workout), V-Core protein (post-workout) – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol

Comments: All numbers were okay.  Not enough protein, but getting better.  I think I am on the right track to getting more though.  I just need to eat higher protein snacks.

Week #2

Day #3

Wednesday

6:45-7:15pm

Cardio Workout – No Cardio today, but I did mow the yard for 1hr30m.  That burned about 550 cal.

Strength Phase Training – Upper Body Focus (Shoulders, Triceps, Traps)

Overhead Press Warmups – 90×5, 110×5, 130×3

Overhead Press Working Sets – 140×5, 150×5

Overhead Press Cool Downs – 130x5x2

Bent Over Rows – 45x10x2

Upright Rows – 95x10x2 (EZ Curl bar)

Comments: Shoulders felt great.  The Rhodiola pills are working well.  The training was very easy tonight.  I can keep bumping up the weights. Done at Heavy Hammer Gym.

New Toy!

Posted: July 29, 2015 in Announcements
Tags: , ,

Here is a new Strongman implement I got from my sisters boyfriend and his family for my 30th birthday. It is kinda small (only 200ish lbs) but will help with my technique work and my conditioning. I might have a line on a couple bigger tires as well.

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Water Intake: 10x8oz glasses

Breakfast (8:00am): V-Core Protein Shake – 150 cal, 25g fat, 9g carbs, 25g protein, 40mg Chol

Snack (10:30am): Hard Boiled Eggs – 156 cal, 10g fat, 1.2g carbs, 12g protein, 374mg Chol

Lunch (12:00pm): Turkey Wrap (with lettuce instead of bread) – 110 cal, 2g fat, 4g carbs, 15g protein, 27mg Chol

Snack (1:30): XS Energy Drink (Cranberry-Grape) – 8 cal, 0g fat, 0g carbs, 0g protein

Dinner (5:30pm): Onion Smothered Turkey Patties and Asparagus and Citrus Salad – 748/102 cal, 40/6g fat, 10/12g carbs, 84/4g protein, ??mg Chol

Snack (2:00pm): Special K Protein Bar – 170 cal, 6g fat, 23g carbs, 10g protein

Grand Totals: 1594 cal, 114g fat, 68.2g carbs, 175g protein, 500+mg Chol

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein (post/workout) – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol

Comments: Too much Cholesterol again.  Not enough protein.  I think I am on the right track to getting more though.  I just need to eat higher protein snacks.

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Week #2

Day #2

Tuesday

2:30-3:00pm

Cardio Workout – 10 min walking at 3.5pace on treadmill at a 2% incline. Heart rate at an easy 120.  Burned about 75-125 cal.

Strength Phase Training – Lower Body Focus (Quads,Hamstrings, Glutes)

Squat (Low Bar) Warmups – 135×5, 185×3

Squat (Low Bar) Working Sets – 200×3, 245×3

Squat (Low Bar) Cool Downs – 185x3x2

Bent Over Rows – 45x10x2

Seated Machine Rows – 120×10, 150x10x2

Comments: Light Day – 70% volume and 70% intensity. Shoulder hurt on bent over rows.  It feels like my clavicle is hurting specifically.  Not sure if it is a muscle insertion point that is hurting or the bone itself. Done at Shawn Frankl’s Big Iron Gym

Water Intake: 10x8oz glasses

Breakfast (8:00am): Apple – 95 cal, .3g fat, 25g carbs, .5g protein

Snack: Nothing

Lunch (12:00pm): Turkey Breast (Subway) – 590 cal, 13g fat, 82g carbs, 38g protein, 60mg Chol

Snack (2:30): Turkey Jerky – 120 cal, .75g fat, 6g carbs, 19.5g protein, 30mg Chol

Dinner (8:00pm): Buffalo Chicken-Blue Cheese Meat Loaf (Biggest Loser Family Cookbook)- 394.5 cal, 9g fat, 21g carbs, 52.5g protein, 111mg Chol

Snack: Nothing

Grand Totals: 1349.5 cal, 25g fat, 143g carbs, 135.5g protein, 241mg Chol

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment), Rhodiola 10 (Pre-workout), V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol

Comments: Too much Cholesterol again.  Not enough calories, fats, or protein today.  I need to get in more protein.  Maybe a protein shake for breakfast as well as after workout.

Week #2

Day #1

Monday

6:00-6:40pm

Cardio Workout – 10 min walking at 3.5pace on treadmill. Heart rate at an easy 120.  Burned about 50-100 cal.

Strength Phase Training – Upper Body Focus (Chest)

Bench Press (No Pause) Warmups – 145×5, 195×5, 215×3

Bench Press (No Pause) Working Sets – 235×5, 265×5

Bench Press Cool Downs – 215x5x2

Dumbbell Bench Press – 30x10x2

Comments: Bench Press felt great.  A little twinge in right shoulder/pec/clavicle area.  DB sets were too easy, will bump up to 40s next time. Done at Shawn Frankl’s Big Iron Gym

Dietary Journal: 7/26/15

Posted: July 27, 2015 in Meal Plan
Tags: ,

Water Intake: 7x8oz glasses

Breakfast (9:30am): Bacon and Spinach Florentine with Egg White – 690 cal, 49g fat, 60g carbs, 32g protein, 385mg Chol

Snack: Nothing

Lunch (2:00pm): T-Bone Steak with Egg White and Wheat Toast – 990 cal, 59g fat, 64g carbs, 79g protein, 1035mg Chol

Snack: Nothing

Dinner (5:00pm): Broccoli, Carrots, and Cauliflower – 45/60/25 cal, .5/0/0g fat, 8/7/5g carbs, 4/1/2g protein

Snack: (8:00pm): Pepperoni Pizza (4 slices/Papa John’s) – 1080 cal, 64g fats, 88g carbs, 40g protein, 120mg Chol

Grand Totals: 2890 cal, 172.5g fat, 232g carbs, 158g protein, 1540mg Chol

Vitamins, Supplements – 1 multivitamin (not sure on specifics at the moment)

Comments: TOO MUCH CALORIES, FAT, CARBS, and CHOLESTEROL!!!!! NOT ENOUGH PROTEIN!!! I need to get this under control. I just get so hungry.  I need to use some protein powder or appetite suppressants as meal replacements.