Wk 7, Day 4 - Shoulders & Calves

FM Shoulder Press 45x12 45x10 45x10 45x8
Smith Behind Neck Shoulder Press 10'sx10 10'sx10 10'sx10 10'sx10
Upright Row w/ EZ Bar 50x12 50x12 60x9 60x8
Reverse Laterals 10'sx15 15'sx12 15'sx10
ss w/ 1/2 Laterals 20'sx15 22.5'sx15 22.5'sx15

Leg Press Calf Raise (Toes Out) 45'sx15 45'sx15 45'sx15
Seated Calf Raise (Toes Out) 45x15 45x15 45x15

Duration: 43 minutes
Total Sets: Delts=18 Calves=6

Thursday's Diet - Carbs

I was daydreaming about more carbs during my workout yesterday, and vowed that if I made it through the day (that was at noon) then I'd increase carbs today. Well, I made it, so I get 125g today - woo hoo!

0645: 1/2c oats, 20g MHP, 2 oz soy milk (234)

0815 - Train Shoulders & Calves

0915 Postworkout: 25g MHP Simply Whey, 1 tsp honey (140)

1115: 2 oz chicken breast, 1c brocc/cauli, 1/3c brown rice (183)

1315: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (134)

1500: 3c lettuce, 2.5 oz lean beef, 3 tbsp salsa (133)

1700: 4 egg whites, 1 packet cream of wheat (150)

1900: 3 oz chicken breast, 1 cucumber (146)

2100: 1/2c cottage cheese, 15g Probolic protein (141)


TOTALS: 29/123(20)/148

Wednesday's Diet

Goal weight for this week is 149, and I checked in today at 150 even, so I have a pound to lose in 2 days! Carbs will be kept at 100g for the rest of the week.

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

0930: 5 egg whites, 1.5c broccoli/cauliflower (123)

1100 Preworkout: 1/3c oats, 1/2c cottage cheese, 1 tsp flax oil (225)

Train Power/Conditioning @ 1200

1345 Postworkout: 25g MHP Simply Whey, 1 tsp honey (140)

1530: 2 oz chicken breast, 1c spinach (141)

-Short 20 minute routine practice

1730: 1/4c brown rice, 1c cucumber, 2 oz chicken breast (175)

1915: 3c lettuce, 2.5 oz lean beef, 2 tbsp salsa (129)

-Short 15 minute run

2100: 1/2c cottage cheese, 4 oz yogurt (142)


TOTALS: 29/104(21)/147

Wk 7, Day 2 - Back & Chest

Felt lethargic and low energy today, but made it through. Pretty sure this is the first sign of the diet beginning to take its toll.

AM: 20 minute routine practice

Hammer Pullups 10, 6, 6
A1: Close Grip Lat Pulldown 80x12 90x10 90x8
A2: Incline DB Bench Press 35'sx12 40'sx10 45'sx8 45'sx7
B1: Underhand Barbell Row 70x15 90x12 90x12 110x8
B2: BOSU Pushup 15, 15, 15, 15
Seated Underhand Cable Row 70x15 80x12 90x10 90x10
C1: FM 1-Arm Row (R,L) 35x15 45x15 50x12
C2: FM Chest Press 40x15 40x8

Duration: 54 minutes
Total Sets: Back=17 Chest=10

Tuesday's Diet

0615: 1/3c oats, 20g Probolic, 2 oz soy milk (189)

0900: 5 egg whites, 1c green beans (120)

1100: 2c lettuce, 1/2 bell pepper, 2.5 oz chicken breast, 2 tbsp salsa (143)

1245: 1/2c cottage cheese, 1 tsp flax oil, 1/2c strawberries (177)

1445 Preworkout: 1 packet cream of wheat, 4 egg whites (150)

Train Back/Chest - 1545-1645

1645 Postworkout: 1 scoop Simply Whey, 1 tsp honey (168)

1830: 2 oz chicken, 1/4c brown rice, 1/2c green beans (158)

2030: 2/3c cottage cheese, 1 tsp flax oil (180)


TOTALS: 31/104(18)/148

Wk 7, Day 1 - Tris/Bis/Calves

Dips 3x10
Rope Press Down 40x12 35x12 35z12 40x12
1-Arm Reverse Grip Press Down (R,L) 15x10,10 10x15,15 15x12,12
Straight Bar Press Down 50x12 55x12

KB Hammer Curl 18'sx15 18'sx12 18'sx12
EZ Bar Curl 10'sx12 10'sx10 10'sx10 10'sx10
Cable Concentration Curl (L,R) 15x15,15 20x15,15 30x12,12
Rope Curl 30x15 40x15

Donkey Calf Raise 120x20 180x15 240x10
Seated Calf Raise 45x15 45x15 45x15

Duration: 1 hour
Total Sets: Tris=12 Bis=12 Calves=6

Monday's Diet

0630: 1/3c oats, 20g Probolic, 2 oz soy milk (189)

0815 - Bev Glut & BCAA's plus MHP TRAC

0830-0930 - Trained Bis/Tris/Calves (1 hour)

0930 Postworkout: 1/2c cottage cheese, 1 packet sugar, 1/8c oats (134)

1130: 3c lettuce, 2.5 oz lean beef, 3 tbsp salsa, 1/2 bell pepper (149)

1345: 2 oz chicken breast, 1c green beans (122)

1545: 4 egg whites, 1 packet cream of wheat (150)

1600 - Train Fitness Routine (30 minutes)

1745: 1/2c cottage cheese, 15g Simply Whey (143)

1915: 2.5 oz chicken breast, 1c spinach (131)

2100: 2/3c cottage cheese, 1/2 tbsp flax oil (180)


TOTALS: 28/96(22)/152

Sunday's Diet

Yesterday went well day - I ate every 2-3 hours and kept meals clean and in normal portions. I did have one cheat meal Saturday night - a Philly Chicken sandwich, a few fries, and a small candy bar.

0915: 1/3c cottage cheese, 4 oz yogurt, 15g Probolic protein

1200: 5 egg whites, 1 slice turkey bacon, 1 ww tortilla