Saturday, April 01, 2006

Saturday's Diet

0730 Preworkout: 1/3c oats, 1/2c cottage cheese, 1/2 tbsp flax oil (240)

-Train Shoulders & Calves

Postworkout: 1 scoop MHP Simply Whey, 1 tsp honey (168)

Friday, March 31, 2006

End of Week Check-In

Weeks Out: 11 (Jr. Nationals), 15 (Team Universe)
Weeks Complete: Training-6; Diet-1
Starting Weight: 152.0 lbs.
Today's Weight: 150.5 lbs.
Total Loss This Week: 1.5 lbs.
Total Loss to Date: 1.5 lbs.
Estimate Goal Weight: 137 lbs.
Estimate Left to Goal: 13.5 lbs.
Average Weekly Loss Goal: 1.5 lbs.

I plan to take my progress pics every 2 weeks, because I feel that significant visual changes aren't noticeable after only 1 week. So since I started last week, there won't be any new pics til next Friday.

Wk 6, Day 3 - Biceps, Triceps, Calves

Thursday, Mar. 30 - Last week's workout was so good, I decided not to change much this week.

Barbell Curl 45x12 45x12 55x8 55x6
EZ Bar Curl 40x10 40x8 40x10
DB Alternating Curl 15'sx15 15'sx12 15'sx12

Lying Tricep Extension 30x15 40x10 40x8* 30x10*
ss w/ Close Grip Bench Press 30x15 40x15 40x12 30x15
*Last 2 sets normal skullcrushers
Bench Dips 15, 15

Donkey Calf Raise 120x20 180x15 220x10
*Did only 3 sets so I wouldn't be too sore to hit them again hard Saturday.

Duration: 40 minutes
Total Sets: Bis=10 Tris=10 Calves=3

Friday's Diet - Still Low!

Went up to 125g carbs yesterday, so trying to keep it as low as I can and still have energy to train and no severe hunger issues. Today kept it around 100g (day's not over yet!).

0730: 1/3c oats, 20g MHP, 2 oz soy milk (189)

0930: 3 oz chicken, 1.25c cucumber (143)

1120 Preworkout: 1/2c cottage cheese, 1/2 tbsp flax oil, 1/4c oats (209)

Trained Legs - 1 1/2 hours!

1400 Postworkout: 1 scoop Simply Whey, 1 tsp honey (168)

1530 Snack: 1c strawberries (46)

1615: 3 oz chicken, 1/3c brown rice (198)

1835: 1/2c cottage cheese, 4 oz yogurt, 1.25c cucumber (159)

2030: 6 egg whites, 1 ww tortilla (150)

TOTALS: 27g fat, 107g carbs (22g fiber), 152g protein

Thursday, March 30, 2006

Thursday's Diet

0630: 1/3c oats, 20g MHP Probolic protein, 2 oz soy milk (188)

0830: 1/8c oats, 1/2c cottage cheese, 4 oz yogurt (175)

1100: 2.5 oz lean beef, 2c cabbage (166)

1345 Preworkout: 1/3c oats, 1/2c cottage cheese, 1/2 tbsp flax oil (229)

1800 Postworkout: 1 scoop Simply Whey, 1 tsp honey (168)

2045: 1/2c cottage cheese, 15g Probolic, 4 oz yogurt, 1c cucumber (215)

TOTALS: 32g fat, 125g carbs (26g fiber), 144g protein

Wednesday, March 29, 2006

Wk 6, Day 2 - Back & Chest

Had a great workout today... stuck to high-intensity and a slight bit lower weights to keep everything over 10 reps per set... minimal rest. Got a huge friggin' pump and could barely pull in for my last exercise of 1-arm cable rows!

T-Bar Row Machine 25x15 35x12 35x12 45x8
A1: Underhand Barbell Row 70x12 90x12 100x10 110x10
A2: Incline KB Bench Press on Swiss Ball 26'sx12 26'sx12 26'sx12 26'sx12
B1: Close Grip Lat Pulldown 80x15 80x15 90x12 90x12
B2: BOSU Pushup 20, 15, 15, 15
C1: Free Motion 1-Arm Row (R,L) 30x15 40x12 50x12
C2: Free Motion Chest Fly 20x12 20x12 20x12
Bent-Over 1-Arm Cable Row (R,L) 35x12 35x12

Duration: 58 minutes
Total Sets: Back=17 Chest=11

I'm also changing my training split this week, as follows, to better recover between my prioritized body part workouts - back, shoulders & legs.

1 - Full Body Power/Conditioning
2 - Back/Chest
3 - Biceps/Triceps/Calves
4 - Legs
5 - Shoulders/Calves

Wednesday's Diet

Slept in late today since no early morning clients. :)

0830: 1/2c cottage cheese, 4 oz yogurt, 1/8c oats (175)

1100: 2c lettuce, 1/4c corn/beans/avocado, 2 oz lean beef, salsa (150)

1315 Preworkout: 1 packet cream of wheat, 1/2c cottage cheese, 1 tsp flax oil (225)

1500 - Train Back & Chest

1615 Postworkout: 1 scoop MHP Simply Whey, 1 tbsp honey (195)

1800: 2.5 oz lean beef, 2c cabbage (160)

1900 Snack: 1/2 bell pepper & green tea (16)

1945: 1/2c cottage cheese, 4 oz yogurt, 15g MHP Probolic protein (200)


Tuesday, March 28, 2006

Wk 6, Day 1 - Power & Conditioning

Didn't get my workout in yesterday due to working in the bedroom. Will make it up this Saturday.

Swings 36x20
Clean n 1-arm Press 36x4,4
1-Hand swing 36x10,10
Squat & 1-arm Press 36x4,4
A1: Power Clean n Jerk 2-36x6 2-36x4 2-36x5 2-36x6 2-36x8
A2: Snatch 26x10,10 36x6,6 36x6,6 36x8,8 36x10,10
Squat n Push Press 2-36x5 2-36x6 2-36x5 2-36x4
Pullups 5, 5, 5, 5
Swing 53x10-36x8/8-26x5/5 70x10 53x10 36x10/10 26x10/10 70x10-53x15-36x20-26x30

Tuesday's Diet

Didn't track my diet yesterday, but I tried to stay low in carbs. I was busy all day redecorating the bedroom, so I grabbed meals about every 2-3 hours. Today I am playing it by ear based on how depleted I am. I may stay at 100 or go up closer to 125.

0630: 1/3c cottage cheese, 4 oz yogurt, 1/8c oats (147)

0830: 5 egg whites, 1 WW tortilla (132)

*1030 Preworkout: 1/2c oats, 1/3c cottage cheese, 1/2 tbsp flax oil (247)

1200 - Train - Power & Conditioning

*1330 Postworkout - 1 scoop Simply Whey, 1 tbsp honey (179)

1600: 2.5 oz lean beef, 3c lettuce, corn/bean/avocado topping, salsa (225)

1800: 4 egg whites, 1 packet cream of wheat, 1c cucumber (165)




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