Heavy Hammer Gym

Dietary Journal: 8/3/15

Posted: August 5, 2015 in Meal Plan
Tags: Carbs, Cholesterol, Diet, Dietary Journal, Fats, Food, Protein

Water Intake: 6x8oz glasses

Breakfast: Doughnuts x2 – 390 cal, 22g fat, 44g carbs, 5g protein, 16mg Chol

Snack: V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol

Lunch: Sloppy Joe x2/Potato Salad – 692 cal, 26g fat, 70g carbs, 40g protein, 92mg Chol

Snack: Energy Bar (Nutrilite) – 190 cal, 6g fat, 16g carbs, 15g protein, 5mg Chol

Dinner: Skillet Chicken with Mushroom-Thyme Sauce/Balsamic Roasted Peppers – 358/95 cal, 9/6g fat, 4/11g carbs, 68/2g protein, +Chol

Snack: V-Core protein – 150 cal, 25g fat, 9g carbs, 25g protein, 40 mg Chol

Grand Totals: 2025 cal, 119g fat, 163g carbs, 180g protein, 193+ 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 water. Everything else is okay.

Training Journal: 8/3/15

Posted: August 5, 2015 in Training Journal
Tags: B.I.G, Bench, Bench Press, Big Iron Gym, Cardio, Chest, DB, Glutes, Hamstrings, Heavy Hammer Gym, Lower Body, No Pause, Quads, SBD, Squat, Upper Body

Week #3

Day #1

Monday

9:15-10:15am

Cardio Workout – Nothing

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

Squat (Low Bar) Warmups – 200×5, 250×5, 300×3

Squat (Low Bar) Working Sets – 325×5, 350×5, 350×5

Squat (Low Bar) Cool Downs – 300x5x2

Good Mornings – 45x10x2

Comments: Morning SQ session was a make-up for missing my training on Saturday. Done at Heavy Hammer Gym.

6:40-7:30pm

Cardio Workout – 10 min on the treadmill. 3.5 speed. Around 100 cal burned.

Strength Phase Training – Upper Body Focus (Chest)

Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3

Bench Press (No Pause) Working Sets – 245×5, 275×3, 275×4

Bench Press (No Pause) Cool Downs – 225x5x2

Dumbbell Bench Press – 40×10, 50×10

Comments: Evening BP session was the normal training for a Monday. I used my SBD sleeves and wrist wraps for the first time during both of today’s sessions. The elbow sleeves work wonderfully. No elbow pain at all. The wrist wraps were perfect for bench press, but too stiff to use on squat. Shoulder started hurting a bit. Done at Big Iron Gym.

Dietary Journal: 7/31/15

Posted: August 1, 2015 in Meal Plan
Tags: Carbs, Cholesterol, Diet, Dietary Journal, Fats, Food, meal, Meal Plan, Protein, Rhodiola, Turkey

Water Intake: 9x8oz glasses

Breakfast (9:00am): Scrambled Egg Whites/V-Core Shake – 75/150 cal, 0/25g fat, 2/9g carbs, 17/25g protein, 40mg Chol

Snack: Nothing

Lunch (12:00pm): Turkey Breast (Subway) – 590 cal, 13g fat, 83g carbs, 38g protein, 60mg Chol

Snack: Nothing

Dinner (8:00pm): Turkey Breast (Subway) – 590 cal, 13g fat, 83g carbs, 38g protein, 60mg Chol

Snack: Nothing

Grand Totals: 1555 cal, 76g fat, 184g carbs, 143g protein, 200 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: Good on numbers today. Protein was still a little low. Cholesterol was perfect today.

Training Journal: 7/31/15

Posted: August 1, 2015 in Training Journal
Tags: Bench, Bench Press, Cardio, Chest, DB, Dumbbells, Lats, Light Day, Shoulder pain, Strength, Training, Training Journal, Traps, Triceps, Upper Body

Week #2

Day #5

Friday

5:35-6:15pm

Cardio Workout – 5 min on treadmill. 3.5mph pace. 3% incline. 114bpm heart rate. 50-100cal burned.

Strength Phase Training – Upper Body Focus (Chest, Lats, Traps)

Bench Press (No Pause) Warmups – 135×5, 165×3

Bench Press (No Pause) Working Sets – 200×3, 235×3

Bench Press (No Pause) Cool Downs – 165x3x2

Dumbbell Bench Press – 30×10, 35×10

Bent Over Row – 55×10, 95×10

Dumbbell Shrug – 55×20, 50×20, 45×20, 40×20

Comments: Light Day – 70% volume and intensity. Shoulder hurt a lot. Pretty much on all sets. Also mowed today. 1hour and 30 min for 550 cal burned.

Dietary Journal: 7/30/15

Posted: July 31, 2015 in Meal Plan
Tags: Calories, Carbs, Cholesterol, Diet, Dietary Journal, Fats, Food, meal, Meal Plan, Protein, Rhodiola

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.

Training Journal: 7/30/15

Posted: July 31, 2015 in Training Journal
Tags: Back, Cardio, Deadlift, Deficit, Elliptical, Glutes, Hamstrings, High Bar, Lower Body, Squat

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.

Dietary Journal: 7/29/15

Posted: July 30, 2015 in Meal Plan
Tags: Diet, Dietary Journal, eating, Food, meal, Meal Plan, Nutrilite, nutrition, Protein, Rhodiola

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.

Training Journal: 7/29/15

Posted: July 30, 2015 in Training Journal
Tags: Heavy Hammer Gym, Mowing, No Cardio, Overhead Press, Rhodiola, Shoulders, Strength, Training, Training Journal, Traps, Triceps, Upper Body, Upright Rows

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: New Toy, Strongman, Tire Flip

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.

Dietary Journal: 7/28/15 (My 30th Birthday!!!)

Posted: July 29, 2015 in Meal Plan
Tags: Diet, Dietary Journal, Food, meal, Meal Plan

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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Dietary Journal: 8/3/15

Training Journal: 8/3/15

Dietary Journal: 7/31/15

Training Journal: 7/31/15

Dietary Journal: 7/30/15

Training Journal: 7/30/15

Dietary Journal: 7/29/15

Training Journal: 7/29/15

New Toy!

Dietary Journal: 7/28/15 (My 30th Birthday!!!)

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