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Thursday 2/12
Breakfast
4 Eggs
2 Protein Pancakes
2 tbsp. of polanar fruit spread
coffee
Lunch
6oz lean hamburger meat
Whole wheat bun
Fat Free Cheese
Ketchup and mustard
Steamed veggies
Workout
Incline Press 7x3 (60s rest)
Parallel Dips 3x12-15
Upright Rows 4x10 each set progressively heavier
Side Lateral Raise Machine - Drop set
PostWorkout
50 grams whey
Dinner
8 oz ribeye steak
baked potato with 1/2 tbsp. of butter saltnpepper
Salad with carrots, turkey, pepperoni, and Italian dressing
Licked cake batter
More like fat@ss mode lol...I better get my nutrition cleaned up if I am going to do any type of transformation....wife baked one of my favorite cakes tonight for my daughters school...of course I licked the bowl.geeeeezzzz I am a lazy sloth lol
Diet: Diet has not been great. During the day I am staying on target but at night I go Godzilla on some cereal and junk food. I don't think its that I'm not eating enough during the day...just no will power lately. Also doesn't help that the wife bought some Girl Scout cookies.
Training:
Tuesday- taught a conditioning class (rock climbers, burpees, bent over rows, pushups, jumping jacks, push presses, core exercises, etc. - 45 minutes)
Wednesday - Great Workout! Felt Good.
GIANT SET
Leg Curls (3 warm-up sets) 5 working sets X 5
w.
Deadlifts (3 warm-up sets) 5 working sets X 5,4,3,2,1
w.
Sled Push 5 working sets (rigged this up with some furniture sliders on a preacher bench) - had my buddy sit on it and placed a weighted EZ curl bar on it
Pull-Ups 3 X 5 reps
Deadstop Rows on Smith Machine 3X8 and final set did a drop set.
Diet: Diet has not been great. During the day I am staying on target but at night I go Godzilla on some cereal and junk food. I don't think its that I'm not eating enough during the day...just no will power lately. Also doesn't help that the wife bought some Girl Scout cookies.
Training:
Tuesday- taught a conditioning class (rock climbers, burpees, bent over rows, pushups, jumping jacks, push presses, core exercises, etc. - 45 minutes)
Wednesday - Great Workout! Felt Good.
GIANT SET
Leg Curls (3 warm-up sets) 5 working sets X 5
w.
Deadlifts (3 warm-up sets) 5 working sets X 5,4,3,2,1
w.
Sled Push 5 working sets (rigged this up with some furniture sliders on a preacher bench) - had my buddy sit on it and placed a weighted EZ curl bar on it
Pull-Ups 3 X 5 reps
Deadstop Rows on Smith Machine 3X8 and final set did a drop set.
I love the detail in the diet, as well as the honesty. I am afraid I may not put every single bad calorie in there if I were logging so this helps me be accountable too lol
Woke up feeling good...
Breakfast
Protein shake
Bowl Great grains cereal
coffee
Workout - Upper
Bench Press - 7 sets of 5 reps each set get heavier then a max. After that a strip set.
Pull-Ups - 3X3 weighted pullups
Incline DB Press - 3x12
Pullups - 3x4
w. Tbar Row 3x10
Side LAt Raise Machine 3x10
Cable Side Lat RAise 3X10
Pullups - 3x3
w. Reverse Curls - 3x8
w. Cable Curls 3x15
Overhead EZ bar tricep ext. 3x8
w. rope pushdown 3x15
Protein Shake - 50grams
2 hours of tennis
Protein shake - 50 grams
lunch
Bronw Rice
BBQ chicken
Kimchi
Unsweet tea
Dinner
Chicken tenders
Roll
Green Beans
Potato
Choc. Pie
Tri-Set
Pullups - 3x4
Chest Supported Bar Row 3x8
Close parallel grip cable rows 3x15
Upright Row 12,10,8
Side Lateral Raise DB - Dropset
Thursday Workout:
Leg Extensions 6 sets of 10 each set progressively heavier
Lying Leg Curls 6 sets of 8 each set progressively heavier
Pistol Squats 5x5
In Place Lunges 3x10
Seated Leg Curl 3x8
Cable Pull-throughs 15,12,10
Tabata Method on Recumbant bike (4min)
Core Work
Friday:
Waist hasn't gone done a lot. Maybe 1/4 to 1/2 inch.
Start Current
Weight 176.6 178
BF% 15.2% 14.6%
Lean Mass 150.2 151.6
Fat Mass 26.4 26.4
So I have put on around 1.5 of muscle but no fat loss. I think my main issues are too many carbs during the weekdays and on weekends my splurges have been too large. I think if I get these two things in check I will see some fat loss and hopefully maintain my lean muscle tissue.
Neck issues are still there...although improving with postural correction drills and rolling with foam roller or tennis ball.
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