A Fresh Start

Leg Day + a little cardio

10 minutes on Treadmill (warm up)

Leg Press
4 sets 2 plates/10 reps, 4 plates/20 reps, 6 plates/30 reps, 8 plates/36 reps

Lying leg curls
3 sets 15/12/10 reps

Leg Extensions
3 sets 15/12/10 reps

Stationary Barbell Lunges
3 sets 15 reps

Cardio

20 minutes of intervals
1 min 4.0
1 min 6.5
1 min 4.0
1 min 7.5
1 min 4.0
1 min 8.5
1 min 4.0
1 min 9.5

Repeat until 20 minutes is up.

Foam roller with the legs and I was out of there.

Shoulders / Arms

Bent over lat raise
3 sets 12-15 reps

Side lateral raise
3 sets 12-15 reps

Upright Row
3 sets 12-15 reps

Dumbbell curls
3 sets 12-15 reps

Dumbbell Hammer Curls
3 sets 12-15 reps

Superset

Tricep Extension
3 sets 12-15 reps

Diamond Pushup
3 sets to Failure (face plant on floor)

Rope pressdown
3 sets 15-20 reps 3rd set to failure

First workout of the year, and the start of my cutting diet, and 12 week contest. Gotta get some photos taken today. I will post later. It is time to pick up the cardio. Time to revisit the gauntlet ( I hate this machine)

It is 7:30 am and the gym opened about an hour ago after closing for New Years Eve. I woke up about 7:00 am and am hungrier then a bear after hibernation. But gotta start burning the fat, so going to hit the stairmaster for about 30 minutes along with improving my jump rope ability.

Training:

Stairmaster intervals
5 minute level 10 warmup
15 minutes of 1 minute level 15 / 1 minute level 10

Elliptical trainer
20 minutes of intervals
1 minute all out / 1 minutes cool down

I was sweating my butt off..

Hey everyone check out the blog titled "Contest". Lets get MFT rockin'..

Back

Superset

Decline pullups
3 sets 10-12 reps

Dumbbell Pullover
3 sets 12-15 reps

Bent over Dumbbell Row
4 sets 10-12 reps

Lat Pull down (wide grip)
4 sets 12-15 reps
5th set 4 drops to totally fatigue the lats.

Chest

Flat Barbell Bench Press
4 sets 8-10 reps

Incline Dumbbell Press
4 sets 8-10 reps

Superset
Cable flyes
4 sets 10-12 reps
Perfect Pushups
4 sets failure

Everything was closed yesterday. I had absolutely no reason to leave the house. I just sat around watching old dvd movies I have. I call it my recovery time. Today, I will be making up for it. Going to hit the legs today. Things are starting to turn around at the gym. The trainers are getting me in and out. No chit chatting around. Just get in and get the job done. Really watched the diet the last few weeks. Clean all the way. I have basically quit all supplements except for a protein powder, BCAA, Glutamine, and a Multivitamin. I am going to try and eat well, and get what I need from food. With all the supplements I was taking, and after the blood test I had done, I kinda got freaked by the results, so it is time to get smart and watch what I am doing. I will be posting my food again real soon.

I always hate legs, and I was reminded why once again today. Can't walk afterward, and feel like I am going to lose my lunch as I sit here and type.

Superset
Smith machine squats
4 sets 10-15 sets
Leg Press
4 sets 20 reps (ughhhhh)

Lying leg curls
3 sets 12 reps

Leg Extensions
3 sets 15 reps

Stiff legged deadlifts
3 sets 12-15 reps

Finished workout with a riding a bike for 15 minutes followed by a foam roller (ouch!!)

Nothing open today except a gas station or two, and of course Walgreens. All three gyms I am a member at are closed. So it looks like I am going to do some abs at home. Maybe clean house a bit, and do some laundry. All alone this year, so it is just not as fun as it normally is. Hope everyone else has a great time.

Back

Not sure if I want to do this or not, but I am going to go in and motivate myself to give myself a back workout.

Gym with trainers is closed, so it is up to myself to get it done. Trainer gave me a workout to do, so I will see what happens.

Superset
T-bar row
Negative Pullup
5 sets 12-15 reps/failure with 5 second negative

Dumbbell Pullover
3 sets 10-12 reps

Superset
Lat Pulldown
Straight arm pulldown
4-5 sets/12-15 reps

On my way to the gym, I hope they are open.

Shoulders/Arms

Seated Barbell Shoulder Press
4 sets 10-12 reps

Rear Delts w/cables
4 sets 12-15 reps

Dumbbell Lat Raise
3 sets 40/30/20 reps
15 lb Hold for one minute/40 reps
17.5 lb Hold one minute/30 reps
20 lb Hold one minute/20 reps

Incline dumbbell curls
4 sets 12-15 reps

Bench Dips w/feet supported on additional bench
4 sets failure w / 45 lb plate +5 quick without

Chest Day

Bench Press
6 sets 10-12 reps (including 2 warm up sets)

Incline dumbbell press
4 sets 10-12 reps

Incline dumbbell flyes
4 sets 10-12 reps

Bench Press Machine (drop sets)
1 set w/4 drops (to failure each drop)

Legs

Smith Machine Squats
2 warm up sets 20 reps
4 sets to failure

Leg curls
2 light warm ups 15 reps
3 sets to failure

Leg Extensions
3 sets 12-15 reps

Horizontal Calf extension
3 sets 15-20 reps

Seated Calf Raises
3 sets 12-15

Standing One Leg Calf Raises
1 set to complete failure

Few days off for recovery and I am back. Back is still a little tender, but I needed to get back at it. I went in and hit the treadmill for about 15 minutes for a warm up.

Back:

Chins:
4 sets to failure Tempo 3-0-1

Bent over barbell rows
4 sets 10-12 reps

Barbell Pullover
4 sets 10-12 reps

Dumbbell Shrugs
Started at 45 and ran the rack to 65 (2.5 increments) 15 reps

Lat Pulldown
3 sets 10-12 reps

Still a little tender in the back area. Going to do the smart thing and just take it easy, and stay out of the gym for this week. See you all in a week. Have a great week.

Day off from the gym..Still a little tender in the back, so that is a plus. I am still trying to stretch it out, and rotate my head as much as possible until it hurts. Hoping by tomorrow it is much better. Just have to give it time to see.

Edit:
Well, I decided to just go in and do some cardio, and hit some abs. I did some intervals on the treadmill, and the stairmaster. I then went to hit the abs. It actually felt pretty good. I think the cardio really helped with the back. I need to get it back into the programs.

"If you don't like who you are and where you are, don't worry about it because you're not stuck either with who you are or where you are. you can grow. You can change. You can be more than you are."

- Zig Ziglar

I have got to say that the muscle relaxers are working. They are putting me to sleep though. I don't think I will be ready for the gym on Monday though. It is still a little tender in the upper left back area. Doc. told me to make sure I keep trying to stretch it out, so that it does not lock up or anything. So I was thinking of going to just do cardio, and makes sure that my arms a swinging as I walk. I will also have to make sure that I warm up a little better then I have been in the past. 5-10 minutes on the treadmill might not be enough.

Hope everyone is having a great weekend.

"If you don't like who you are and where you are, don't worry about it because you're not stuck either with who you are or where you are. you can grow. You can change. You can be more than you are."

- Zig Ziglar

Well my little pop I felt while doing Hammer Curls earlier today, kind of messed things up. I am sitting here and in quite a bit of pain having my arm extended just a bit to even type. Have about a hour to go, and then we get to see if I did anything major. It is a good thing I am on a chair that rotates, because I am having a tough time rotating my upper body without a bunch of pain. I will try and keep you posted. I thought about taking a day off after those heavy deadlifts yesterday. Why didn't I go with my instincts.

Edit: Just got back from the doctors office. Doc said that it appears that I had a sudden release of air from a vertabrate and that caused several muscles in my back to spasm. Gave a prescription for a muscle relaxer, and an anti-inflammatory. Said I would be back to normal in a couple of days. But to make sure I don't start heavy right away.

Arm Day.

Well, today is the last training day for the week. Weekend off for recovery, and to just relax, and find a part time, or a new full time job. Last night we had to watch a new video sent from the Home office. They are letting 400 people go. They have closed another additional terminal. Wage freezes, etc. etc. I am still trying to stay positive, being I still have a job. I can still say I have a roof over my head, and food on my table. I guess it really helps to never have wanted all those extra toys in life.

Anyway, I am rambling on.

Training:

Barbell Curls
4 sets 10 reps

Dumbbell Hammer Curls
4 sets 10 reps

Incline Tricep Extension
4 sets 10 reps (8 last set)

Cable Extension w/ rope
4 sets 10 reps

Something went wrong during Hammer curls. Felt a pop in my upper left part of my back. Thought nothing of it, but by the time I finished driving home I could feel a major tightness in my back. Hurts to turn my head to both sides. Was a pain in the butt getting out of the car. Going to have to give it weekend and see what happens. OUCH !!!!!

Back...

Deadlift
5 sets 10 reps (9 final set)

Seated Cable Row
3 sets 10 reps

Pull ups
3 sets Failure

Abs/Calves

Calves:

Seated Calf Press
3 sets 25-30 reps
toes forward/in/out

Smith Machine Calf Press
3 sets 50 reps

Single Leg Calf Raise
3 sets 15-20 reps

Abs:

Flat Bench Side Bend
3 sets 12-15 reps

Swiss ball weighted Crunch
3 sets 12-15 reps

Hanging leg raise
3 sets 12-15 reps

Leg Day...

Squats
4 sets 10 reps

Stiff Leg Deadlifts (Bar on the floor)
4 sets 10-12 reps

Laying Leg curls
4 sets 10-12 reps

Walking Dumbbell Lunges
3 sets 10-12 steps/leg

Back at it again. Sorry for the vacation from posting. Was kind of overwhelmed with stuff. Anyway, here is todays workout.

Chest/Shoulders

Flat Bench
6 sets (couple warm up, and last two with minimum rest and to failure) 8-12 reps

Incline Smith Bench Press
3 sets 8-12 reps

Superset

Incline flys
3 sets 8-12 reps

Cable crossover
3 sets 8-12 reps

Triple set
Seated Shoulder Press (machine)
3 sets 8-12 reps

Dumbbell Lateral Raises
3 sets 8-12 reps

Dumbbell upright rows (not one of my strengths)
3 sets 8-12 reps

Last couple of workouts I enjoyed a little bit more. I did one exercise for each part of the muscle group being worked, and not doubling up with duplicate exercises. I think recovery may be a little bit better now.

Nutrition: to follow at end of day.

Dude looks great man! Im' sure you're making great progress man cause you're eating like a champ dude.
hella good job mate!!
i see ur last post was 25th of November... been busy?? np man. blog when u can, but deffo keep up the good work!!!
i hear ya bout tryna workout on empty stomach.... i do cardio n an empty stomach (almost... a 1/2scoop protein) which counts... and the RPE is rediculous (rate of percieved exertion) as compared to having a full meal, i can only imagine doing a weight trianing workout :) haha. but i deffo woulda told you the benefits and MUSTS of eating before WEIGHT trianing in the morning. now you have personal proof of the importance of nutrition. isnt it great to realize that what you learn makes sense through practice? i find that so interesting and fun man. same with training.
thats enough for now, haha. talk soon man!

.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html

Will_I_Am (75c)

Training: Off day from trainers.
I plan on hitting the gym tonight after work and hit the abs and possibly the calves.
Followed by about 20 minutes of interval cardio.

Diet:

Meal 1
Protein Shake w / skim
Banana
Almonds

Meal 2
6 egg whites / 3 whole eggs
1 Wheat English Muffin
1 tbs Natural Peanut Butter

Meal 3
2 cups Cottage Cheese
1 apple

Meal 4
7 oz Chicken Breast
1 medium Sweet Potato
2 cups Green Beans

Meal 5
1/2 lb Salmon Burger
2 pieces Wheat Bread
Spinach Salad
1 TBS Olive Oil
1 TBS Balsamic Vinegar
1 Apple

Meal 6
Protein shake w / skim
Flaxseed

Meal 7
1 cup Cottage Cheese
1 cup Oatmeal

Learned something new today.
DO NOT GO IN FOR AN INTENSE TRAINING SESSION WITHOUT HAVING A GOOD MEAL IN YOU FIRST!!!

Had a good night sleep, and slept through my alarm clock. Woke up to my phone ringing. At first I thought it was the alarm on my phone. NOPE. I answer it. " I over slept, I am on my way."

Got out of bed, and took a quick shower to wake myself up, and headed to the gym. I embarrassed myself today. I had no energy whatsoever. I should have been in an out in 40 minutes max. Not today...

Finish working out, and get home, and then all was not right. Straight to the bathroom. Up came the Post workout drink that I drank on the way home. Another quick shower, and a protein shake, and hit the bed for about an hour. Feeling much better now.

Training:

Still doing the full body workout 3 days a week. (Kicking my butt !!)
Start with a warm up on the treadmill or other cardio equipment for about 5-10 minutes
Warm the legs up, with a circuit going from extensions, leg press, leg curl, and then a quick warm up with the lat pull down, and bench press. Then it is all out to failure on each exercise..INTENSE !!

Leg Extension
Leg Press
Leg Curl
Deadlift
Narrow grip lat pulldown (reverse grip)
dumbbell pullover
Bench Press
Negative pushups
Shoulder Press
Skull Crushers
EZ bar curls
Negative Pullups

Diet:

Banana on the way to gym..

Meal 1 Post workout
1 Serving Dark Matter

Meal 2 2nd Post shake (first came up)
Protein Shake w / skim
1/4 cup almonds

Meal 3
6 egg whites 3 whole eggs
1 whole wheat English muffin w / natural PB

Meal 4
7 oz chicken breast
1 cup brown rice
1/2 cup black beans
1 apple

Meal 5
Same as Meal 4
1/4 cup almonds

Meal 6
Protein shake w / skim
1/4 cup of almonds

Meal 7
2 cups Cottage Cheese
1 cup Oatmeal

Just like yesterday, a day off for recovery time.

Diet:

Meal 1
Protein shake w / skim
1 serving Beta-alanine
1 serving BCAA
1 serving amino 2222

Meal 2
1 cup Oatmeal w/ 2 TBS Natural Peanut Butter
Banana

Meal 3
6 egg whites 3 whole eggs
1 cup Oatmeal
2 TBS ground Flaxseed (mixed in with oatmeal after cooked)
Multi vitamin
2 Omega caps
2 joint caps (joints are starting to take a beating)

Meal 4
1/4 lb Salmon burger
1 whole wheat bun
1 slice tomato
2 slices of Onion
1 slice of a green bell pepper ( gotta use it up quick, so trying something new)
1 TBS brown mustard

Meal 5
Weight gainer shake w / milk
1 tsp Metamucil (gotta get my fiber in)
1 apple

Meal 6
6 oz chicken breast
1 cup brown rice
2 cups diced veggies

Meal 7
2 cups Cottage cheese
1 cup oatmeal

Day two of the new training program. From a post on Clark Bartram.com it appears to be that of one Arthur Jones. Anyway, we will see how it works out. I am feeling pretty good. I am not feeling all that soreness that I have the last few weeks. We will have to see if the STAMINA can keep up. I have been wondering if training at night would be better, because I would be going home to sleep after a good post workout meal.

Diet:

6 am Wake up

6:15 am Meal 1
Protein Oatmeal
Banana

7:15 am Pre workout
ABB Nitric Force
1 tsp BCAA
1 tsp Glutamine
1 tsp Creatine

8:00 am Post workout
2 scoops Waxy maize
1 tsp Creatine
1 tsp BCAA

8:30 am Meal 2
6 egg whites / 3 whole eggs
2 cups spinach leaves
1/2 cup Oatmeal
Banana

11:30 am Meal 3
Bowl of Homemade Chili (Yes, I made it, and with ground turkey instead of beef. Next time Bison)
2 TBS shredded cheddar cheese.

to be cont...

forgot a few days..What is wrong with me...Trainers told me to quit weighing myself, so I kind of just been eating, and not thinking of anything else...

Off day...It is probably best for me at this time, but I hate not being at the gym. I feel like I am slacking..

Diet:

Wake up 8 am

8:15 am Meal 1
Protein Pancakes
Banana

10:30 am Meal 2
6 egg whites / 3 whole eggs
2 cups spinach leaves
1/2 cup diced Tomatoes
1/2 cup Black beans

12:30 pm Meal 3
Protein Shake w / water
Apple

3:00 pm Meal 4
6 oz Chicken Breast
1 medium Sweet Potato
2 cups Green Beans

6:00 pm Meal 5
Same as Meal 3

8:30 pm Meal 6
6 oz chicken Breast
2 cups Green Beans

10:00 pm Meal 7
1 cup Lowfat Cottage Cheese

Today was a start of a new workout. Three days full body with no rest between sets. Two warm up sets, then one round to failure at each station. I am a guinea pig on this idea..Going to try it for a few weeks and see what happens. Time to eat big, lift heavy and recover.

Diet:

Wake up: 7 am

6:15 am Meal 1
Oat meal / whey protein

7:30 am Meal 2
Small stack of protein pancakes
1 TBS sugar free syrup
2 TBS Natural Peanut Butter

9:00 am Pre workout drink
ABB Nitric Force

10:30 am Post workout
ON 2:1:1

11:30 am Meal 3
6 oz chicken breast (cooked in olive oil in wok)
2 cups sliced bell peppers
1 small sweet potato

1:30 pm Meal 4
2 pieces whole wheat bread
2 Tbs natural Peanut Butter
1 protein shake w / skim
1 medium apple

3:30 pm Meal 5
6 oz chicken Breast
1 cup brown rice
2 cups green beans

5:30 pm Meal 6
Ultimate Nutrition Iso Gainer Shake (900 calories)
handful of almonds

Training :

Warm up on Treadmill

Leg press
Leg Extension
Leg Curl
Narrow grip lat pulldown(reverse grip)
Perfect Pushup

Above exercise were completed twice through no rest between, increasing weight each time through. Went for 12 reps.
3rd time through was to failure with a couple of forced reps along with the following exercises.

Seated Bench Press(machine)
Seated Bicep Curl (machine)
Seated Shoulder Press(machine)
Tricep Rope Pushdown
Negative Chin up(palms facing me/10 second negative)
Dips with Negative (10 second negative)

I think I was about to pass out after this. I was sweating like I never have before.....

No workout today. Just a cardio day.. Getting ready to head in and get acquainted with the elliptical machine. Maybe even the bike.

Next week will be a 3 or 4 day week. I am thinking it will be a whole body workout. I haven't worked legs this week which is good because of the heel pain.

Diet:

Wakeup Noon:

Snack 1
Whey Protein / water

Pre cardio
Starting to drink a ABB Speed Stack while I type this, and will continue as I drive to the gym, and when it gets to half I will top it with water at the gym.
Got my Polar hear rate monitor. Going to try and maintain about 110-120 heart beats a minute. Don't want to get to high and start burning muscle.

Slept in today. Had no real reason to wake up early, but I felt that the body could use the extra sleep. A thought anyway.

Woke up at 10 am

10:15 am Meal 1
whey protein shake w/skim/1 tsp ON BCAA
1/2 cup Oatmeal w / mixed berries
2 multi-vitamin caps
2 mineral caps
2 Omega 3/6/9

11:30 am Meal 2
6 egg whites /3 whole eggs
2 cups spinach leaves
1/2 diced tomatoes
1 ON Amino cap

2:00 pm Meal 3 ( I was at the mall, I was hungry, and I had to eat something)
1 scoop rice (didn't eat all of it)
6 oz chicken
1 cup broccoli

3:00 pm Pre workout (shoulders/triceps)
1 Serving ON Threshold
1 serving Glutamine
1 bottle ABB Nitric Force

3:45 pm Post workout
2 scoops waximaize
1 scoop Pro complex

5:00 pm Meal 4
Chicken breast salad
6 oz chicken breast
1 cup black beans
1/4 cup diced tomatoes
sliced green peppers/onions/black olives
1 tsp Olive oil/1 tsp Balsamic vinegar (mixed)

7:00 pm Snack 2
Protein shack w / water
1 apple

9:00 pm Meal 5
2 cups Lowfat Cottage cheese

Training:

Warmup on the treadmill for about 10 minutes

Smith machine upright row / shrug super set
4 sets 15 reps

Smith machine shoulder press / bent over lateral raise
4 sets 12-15 reps

Rope pushdowns / narrow grip bench press (smith machine)
4 sets 25-30 reps / 4 sets 12-15 reps

Final super set to failure
shoulder press (smith machine) / skull crushers
21 reps 5 assisted with slow negative / 16 reps 3 assisted with slow negative

No Training today (Rest day)

Diet:

7:00 am Meal 1
1 cup Oatmeal
1 1/2 scoops of Whey protein w / skim milk
1/4 cup blue berries
2 Multi-vitamin
2 Omega 3,6,9 caps
1 Amino 2222

9:00 am Meal 2
6 egg whites/3 whole eggs
1 piece wheat bread
1 TBS Natural Peanut Butter
3 Joint caps

11:30 am Snack 1
Whey protein shake w / skim
1 medium apple

2:00 pm Meal 3
3 Sagi's Meatballs (I still have a bunch left..lol)
2 cups Green Beans

4:00 pm Meal 4
Same as 3

6:00 pm Snack 2
Whey Protein shake w / water

8:30 pm Meal 5
2 cups Lowfat Cottage cheese
3 ZMA caps
1 Melatonin

See ya tomorrow

First a shout out to all those who are serving. I applaud you, been there myself.

Back to kicking it up a notch. I started today by going in earlier then normal, so that I may get a bit of a nap in before I have to go to work. I was hitting it hard, and then going straight to work, and I was to wore out for work, plus I was not able to get in an adequate post work out meal. So it started today at 6am.

Woke up 4 am.

4:15 am Whey Protein Shake

4:30 am Meal 1
4 egg whites / 2 whole eggs
1/2 cup Oatmeal
1/2 cup diced tomatoes

5:45 am Pre-workout drink
5 grams glutamine
5 grams BCAA
1 scoop Vassive NO
1 scoop Threshold (Beta-alanine)

6:15 am During Workout
1 scoop Vassive EA (Optimum Nutrition Essential Amino Acids)

7:15 am Post workout
5 grams Creatine
2 scoops Waxi maize
1 scoop Whey Protein

8:30 am Meal 2
6 egg whites / 3 whole eggs
2 cups spinach leaves
1/2 cup Oatmeal
1/2 cup berries

11:am Meal 3
Protein shake w / water
Banana

2:00 pm Meal 4
Sagi's Meatballs (3)
2 cups green beans

4:00 pm Meal 5
Protein Shake w / water
Apple

6:30 pm Meal 6
Same as # 4

9:00 pm Meal 7
1.5 cups Low fat Cottage Cheese

Training:
10 minute warm up on treadmill
Chest day

30 push ups (perfect push ups)

Smith Machine Floor Press
4 sets 25/20/15/12 reps

Incline Dumbbell press
4 sets 20/15/12/12 reps

Super set
Dumbbell flys/perfect push ups
4 sets 15/12/10/8 / 20 push ups
30 second rest

Once again, I didn't sleep that great. Awake several time to go to the bathroom. Been trying to drink a lot of water lately. It may be one of the problems. After watching one of the videos of Jamo talking about recovery, I may be pushing myself a little to hard. According to the trainers at the gym, I am not..So I will just have to watch things for now.

The plan for today is to work on the back in the morning, and then hit the biceps in the evening. Thursday will be an off day as far as weights go. I may depending on how things plan out, go in for an ab workout, and some cardio.

Training:

Food Intake:

Meal 1 (4:30 am)
1 cup Oatmeal
3 tsp Ground Flaxseeds
1/4 blueberries
2 scoops Pro Complex
2 Multi vitamin
2 Omega 3-6-9

Meal 2 (7am)
6 egg whites/2 whole eggs
1 cup oatmeal
1/2 cup diced tomatoes
3 TBS Hot chili sauce

Preworkout (9:30 am)
2 scoops Waximaize
1 scoop vassive NO
5 grams glutamine
1 scoop Threshold

to be continued...

Sunday was a day off, and I also ended up sleeping almost the whole day. I guess the body needed it.

Training (Chest in the am.)

Superset

Cable crossover/perfect pushups

3 sets 20 reps/ 15 pushup w / 45 lb plate on back for as many as I can)

Incline smith machine bench press
3 sets 12-15 reps

Incline dumbbell Press
2 sets to failure

Flat dumbbell bench press
2 sets 12-15 reps

Triceps (evening)

Rope Pushdowns
4 sets 10-12 reps

Seated Tricep extension
3 sets 10-12 reps

Skull crushers
3 sets 10-12 reps

Bench dips (feet on swiss ball)
1 set to failure

Food Intake

Meal 1
1 Cup Oatmeal
1 1/2 scoop whey
1/4 cup blackberries

Meal 2
6 egg whites/2 whole eggs
2 cups spinach leaves
1/2 cup diced tomatoes
1 cup oatmeal

Snack 1
Pure Pro shake
1 apple

Meal 3
7 oz chicken breast
1 cup brown rice
2 cups green beans

Snack 2
Same as 1

Meal 4
Same as 3

Snack 3 (before bed)
2 cups low fat cottage cheese
3 ZMA caps

Feeling full of energy today. Ready for a workout. Giving my breakfast a little while to digest and I will be heading in to hit legs.

Arrived at the gym, and was told I was going to do legs. That was a good thing, because that is what I had planned. lol.
Was told that the owner wanted to have all the clients lifts recorded. So I had to keep doing sets of 10 reps until I could not do ten. I thought I was going to die.

Started with Squats (smith machine)
6 sets 10 reps /7th set 8 reps

Leg extensions
5 sets 10 reps / 6th set 5 reps

Lying leg curls
4 sets 10 reps / 5th set 7 reps

Stiff legged deadlift
3 sets 10 reps

Smith machine calf raises (feet on box)
3 sets 50/30/30 reps OUCH!!!

Glad that was it.....Legs felt like rubber..

Going to local nutrition store to meet and just see how big Jay Cutler actually is. Never seen anyone that big in person. So that will be interesting...

Food Intake:

Meal 1
6 egg whites / 2 whole eggs
1 cup Oatmeal

Preworkout
1 scoop Black Powder (NO)

Post Workout
2 scoops Waximaize
2scoops ON Pro Complex
5 gm Glutamine
5 gm BCAA
2 Fish Oil Caps
1 Muli vitamin
Meal 2
Chicken Wrap (spinach wrap)
1 cup diced chicken breast (steamed)
1/2 cup black beans
1/4 cup diced Tomatoes
2 TBS shredded Swiss cheese

Snack 1
Whey Protein Shake w/water
2 TBS Natural Peanut Butter

Meal 3
7 oz Top Round (trimmed and grilled)
1 medium sweet potato
2 Fish Oil Caps
2 Joint Formula Caps
1 Multi-Vitamin

Snack 2
Whey Protein Shake w / water
2 TBS Natural Peanut Butter

Meal 4 (Before Bed)
Casein Protein Shake
1 tsp Metamucil
3 ZMA

16th/Thursday

Cardio day.

5 minutes / level 12 / stairmaster

25 minutes on treadmill
Interval sprints with varying degrees of incline

Post sprinting
8 posts outside of building
Run from 1 to 2 sprint back, 1 to 3 sprint back, etc.etc. etc.

Feet hurt after outside sprinting. I am sure the ladies in the salon next door got a kick out of me huffing and puffing.

Food intake same as 17th

17th/Friday

Shoulders

Warm up with rotator cuff exercises.
3 sets 15 reps

Seating smith machine press
4 sets 12-15 reps

Incline dumbbell rear lateral raise
3 sets 10-12 reps

Superset

Dumbbell upright rows/Shrugs
4 sets 10-12 reps

Food Intake

Meal 1

1 cup cooked oatmeal w/ blueberries
6 egg whites/2 whole eggs
1/2 cup diced tomatoes
Hot sauce on eggs

Snack 1

Pure pro shake
handful of walnuts

Meal 2
7 oz Chicken Breast (steamed)
1 cups cooked brown rice
2 cups green beans

Snack 2

Pure pro shake
Handful of walnuts

Meal 3

Same as Meal 2

Snack 3

No-fat Cottage cheese
1/2 cup oatmeal

I think I have found my answer to falling asleep and staying asleep. The last two days I have split my routine up to work half in the morning, and half at night. Both nights I have slept the night through. No exercise the next two days. Giving the body a little recovery time. I will restart on Friday with Shoulders, then legs on Saturday. Sunday off, and repeat on Monday. That looks like the plan.

Breakfast
6 egg whites (whole eggs, gave up the egg white carton, too expensive)
2 whole eggs
1/2 cup oatmeal (uncooked w/water)
1/4 cup blackberries

snack 1 (before work)

Protein shake (ON Nitro core-mix of several protein sources)
1 1/2 scoops in water (out of milk-GRRRRRR)

Lunch
Double Hamburger (No bun)
2 cups Green Beans
1 cup cooked Brown rice

Snack 2 (at work)
Protein shake (Whey) w / water
handful of walnuts

Dinner
Double Hamburger (No Bun)
Baby Spinach Leave salad
sliced bell peppers
sliced Onion
diced tomatoes
TBS Olive oil
TBS Balsamic Vinegar

Snack 3 (Before bed)
1 1/2 cups No-fat Cottage Cheese (High Sodium, can't find low sodium)

I will see how well I sleep tonight without training before bed. If I keep waking up, I believe that may be what I need. Training at night may be the answer.

Slept like a baby today. The whole night through. I think going into the gym last night and hitting triceps after hitting chest in the morning really helped. I feel like a million bucks.(well maybe a thousand bucks..lol).

Just had my first breakfast and then I will be having a shake before heading to the gym. I was just reading something about one of the items I just had for my first breakfast. Spinach. I read about all the great benefits, and how it is high in fiber, and that it should be avoided around training time. Not sure why, but I will have to look that one up and see what I can find. Maybe someone will chime in...HMMMMM...

Food Intake:

Meal 1

6 egg whites / 2 whole eggs
1/2 cup Oatmeal
Handful of baby spinach leaves
Above blended together

Pre workout

2 scoops Waxi maize
5 grams BCAA
5 grams Beta-alanine
5 grams Glutamine
1 scoop Vassive NO (optimum Nutrition)

Post workout
Same as Pre workout but with Creatine instead of NO.

Meal 2
Double Hamburger (96% lean-no bun)
mustard
onion
tomato
1 medium Sweet potato

Snack 1
Protein shake
handful of almonds

Meal 3
6 oz Tilapia
2 cups green beans
1 med sweet potato

Snack 2
Protein shake
handful of almonds

Meal 4
6 oz Tilapia
2 cups Broccoli
1 sweet potato

Snack 3
Casein Protein shake

Training

Triple set
Deadlift/Lat pulldown/deadlift
3 sets 10-12 reps

Triple set
Pull up/Pull over/Pull up
3 sets 10-12 reps

Super set
Straight arm rope pulldown/Narrow reverse grip pulldown
3 sets 12-15 reps

I think I finally felt the feeling I should get with the reverse grip pulldowns. Instead of pulling the weight down, I really tried to focus on driving the elbows back and keeping them at my side. Just like Dorian in the video. What a difference..

Tonight after work, will be Biceps

Barbell Curls
3 sets 12-15 reps

Superset

Zottman curls/Hammer curls
3 sets 12-15 reps

Run the rack
Started with 15 lbs 10 reps
Went up in weight until I couldn't get 10 reps

Couldn't sleep that well, and I was up every couple of hours. Had a protein shake each time I woke up. Isn't that what they say, can't get enough protein, as long as it is spread throughout the day.

Well it is now 6:45am and I am going to have my normal first breakfast of oatmeal and berries w/ protein over the top..

Food Intake:

Wakeup ( weight 211)

1/2 cup oatmeal
1/4 cup of Blackberries
1 1/2 scoops of protein powder w / water (just enough to keep it thick)

Pre workout

2 scoops waximaize
1 scoop BCAA
1 scoop Beta-alanine
1 scoop NO2
1 scoop Glutamine

Post workout (Immediately)
Same as Pre-workout with creatine instead of no2

Meal 1
6 oz sirloin steak
1 med sweet potato
1 cup green beans

to be cont....

glad today is a day off, but I would be in there if it wasn't. Rear end is so sore right now. I didn't think I really worked it that hard yesterday. Must just have been in a different way then normal.

Not going to do much today, just kick back and watch some football, or maybe go to a movie, and relax, after the household chores are done anyway.

Diet:

After wakeup

Whey protein shake/skim milk
2 rice cakes (I am hooked)

Breakfast

6 egg whites /2 whole eggs
baby spinach leaves
onions
tomatoes
1 cup oatmeal w / blackberries

Snack 1

Pure Pro shake
handful of almonds

Lunch

6 oz steak (top round)
1 medium sweet potato
2 cups broccoli

Snack 2

1 cup nonfat cottage cheese
1/2 avacodo

Dinner

4 oz Tilapia
2 cups green beans

Before bed
3 ZMA capsules
3 gm Melatonin (HELP ME SLEEP PLEASE!!!)
Casein shake w / skim