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

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)

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'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

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)


TOTALS:

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)

2100:



TOTALS:

Wk 5, Day 5 - Legs

A little less focus on volume and a bit more on intensity today. Weight was a little lighter than usual, and we didn't squat today.

A1: KB Swings 36x15 53x15 70x10 70x10-53x10-36x10
A2: KB Clean n Jerk 36x4,4 53x5,5 53x3,3 53x4,4 2-36'sx8
KB Pyramid Deadlift 36x16 53x10 53x10 70x10 70x10
B1: KB Front Squat 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6 2-36'sx6
B2: Romanian Deadlift 53x6 53x6 53x6 53x6 53x6
Snatch 36x10,10
Alternating Lunge 36x10,10
Swings 36x30

Duration: 1 hr 10 min.

Friday's Diet - Medium

0700: 1/3c oats, 20g MHP Probolic, 2 oz soy milk (188)

0900: 4 oz yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

1115 Preworkout: 5 egg whites, 2/3c kale, 1/3c brown rice (200)

1415 Postworkout: 1 scoop MHP Simply Whey, 1 packet sugar (153)

1630: 2.5 oz lean beef, 1c kale (170)

1815: 2/3c cottage cheese, 1/2c peaches (136)

Wk 5, Day 4 - Back & Chest

AM - 1 hour routine training

PM - Back & Chest
Close Grip Lat Pulldown 80x15 90x12 100x10 100x8
Incline DB Bench Press 35'sx12 40'sx10 45'sx8 50'sx8*
1-Arm DB Row 40x12 45x10 50x8 50x8
Hammer Chest Press 25'sx15 35'sx10 45'sx8 45'sx8
FM Row 50x15 60x12 70x10 70x10
ss w/ FM Chest 40x10 40x10 40x10
Traditional Deadlift 140x10 160x8 160x8
Seated Cable Row 70x12 80x12 100x10

Duration: 1 hr 2 minutes
Total Sets: Back=18 Chest=11

Wk 5, Day 3 - Shoulders & Calves

Seated DB Press 30'sx12 35'sx10 35'sx10 40'sx8*
Full Range Laterals 12'sx10 12'sx10 12'sx10
Upright Row 50x10 50x10 50x10 50x10
ss w/ DB Bent Laterals 10'sx10 10'sx10 10'sx10 10'sx10
Rope High Row 60x12 60x10 60x10
Donkey Calf Raise 100x20 140x15 180x12 220x10

Duration: 33 minutes
Total Sets: Delts=18 Calves=4

Wednesday's Diet - High

0745: 1/2c oats, 20g Probolic protein, 2 oz soy milk (234)

1030: 4 oz yogurt, 1/2c cottage cheese, 1/8c Kashi Nuggets cereal (192)

1300: 2.5 oz ground turkey, 1/2c brown rice (209)

1500 Preworkout: 1 packet cream of wheat, 1/3c cottage cheese, 1/2 tsp flax oil (178)

1800 Postworkout: 1 scoop Simply Whey, 1 packet sugar (153)

2000: 4 egg whites, 1/3c oats, 1c strawberries (198)

2200: 2/3c cottage cheese, 15g Probolic protein, 1 oz soy milk (178)


TOTALS: 27g fat, 141g carbs (18g fiber), 136g protein

Wk 5, Day 2 - Power & Conditioning

Swings
Power Clean n Jerk
Snatches
Unilateral Clean n Push Press
Pullups
Walking Swings w/ Pushup & Ab Intervals

Duration: 1 hr. 15 min.

15 minutes flexibility work

Tuesday's Diet - Medium

0630: 1/3c oats, 1/3 scoop Probolic protein, 1 oz soy milk (148)

0830: 1/3c cottage cheese, 4 oz yogurt, 1 medium apple (195)
-Multi-vitamin

1255: 5 egg whites, 1 slice turkey bacon, 1 ww tortilla (166)

1430: 1/3c oats, 1/3c cottage cheese, 1 tsp flax oil (181)

1645 Postworkout: 1 oz Simply Whey, 1 packet sugar (138)

1830: 2.5 oz ground turkey, 1/2c spinach, 1/3c brown rice (200)

2045: 1c cottage cheese, 1/2c strawberrries (187)


TOTALS: 28g fat, 125g carbs (24g fiber), 130g protein

Wk 5, Day 1 - Arms

Worked out at home tonight. Arms are about the only body parts I can do with my limited equipment at home, and still get a complete workout - pretty cool!

Barbell Curl 45x12 45x12 55x8 55x6
EZ Bar Curl (Bar weighs ~ 25#) 45x8 45x8 45x10 45x12
DB Alternating Curl 10'sx20 10'sx20

Lying Tri Extension 35x12 40x10 (Last 2 sets, regular skullcrushers) 40x10 40x10
ss w/ Close Grip Bench 35x15 40x15 40x15 40x15
Bench Dips (Unstable) 2 sets of 15

Duration: 37 minutes
Total Sets: Bis=10 Tris=10