July 23 Monday 2007
------------TRAINING-----------------
more PR's
-back squat 295x9, 310x7, 310x4+1
-Smith machine front squat 175lbs x 8+3, 8, 6+2
cardio
-15minutes stepmill @ %70mhr
--------------DIET--------------------
Calories Eaten Today
grams cals %total
Total: 1158
Fat: 30 266 23%
Sat: 3 29 2%
Poly: 1 13 1%
Mono: 9 82 7%
Carbs: 44 178 15%
Fiber: 0 0 0%
Protein: 184 737 62%
Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Protein Powder (Optimum) 480 4 12 96
Tilapia 216 8 0 48
Natural Peanut Butter 95 7 4 4
Egg, white only, raw 116 0 2 24
Egg, whole, boiled 154 11 1 13
QUAKER, GATORADE 97 0 25 0
Totals 1158 30 44 184
2 meals left
Tues July 24 07
--------------TRAINING-----------------
-incline barbell bench 185 x 6+1, 195x 3+1, 165x 7+1
-Flat dumbbell bench 70's x 8,5+1
-Standing barbell military press 95lbs x 9+1, 6+1
cardio
@2pm 35minutes stepmill @ %70mhr
@9pm 20minutes stepmill@ %70mhr, 30minutes treadmill @ %65mhr
Lord have mercy
---------------DIET---------------------
Calories Eaten Today
grams cals %total
Total: 1534
Fat: 38 341 23%
Sat: 6 53 4%
Poly: 5 47 3%
Mono: 17 157 11%
Carbs: 24 84 6%
Fiber: 3 0 0%
Protein: 259 1034 71%
Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Natural Peanut Butter 190 14 7 7
Protein Powder (Optimum) 240 2 6 48
Broccoli, raw cup 25 0 5 3
Honey mustard dressing 25 1 4 0
Egg, white only, raw 122 0 3 26
Totals 1534 38 24 259
Words to live by:
Let them hate, so as long as they fear-Lucius Accius
July 25 07 Wed
--------------TRAINING----------------
-Pullups BW x 9+1, 6+1
-Wide grip neutral grip pullup BW x 5+1
-bent row (much lower back angle) 140lbs x 9+2, 7+2, 7+2
-Machine Assisted Pullups 110lbs x 10+2, 8+2
cardio
-20 minutes basketball @ 65% maxheartrate
-30minutes jogging @ 70%mhr
---------------DIET-------------------
Calories Eaten Today
grams cals %total
Total: 1229
Fat: 22 201 17%
Sat: 1 13 1%
Poly: 0 1 0%
Mono: 11 96 8%
Carbs: 72 287 24%
Fiber: 0 0 0%
Protein: 179 716 59%
Alcohol: 0 0 0%
Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Cheese, cottage, lowfat (1-2% fat) 164 2 6 28
Protein Powder (Optimum) 720 6 18 144
QUAKER, GATORADE 155 0 41 0
Natural Peanut Butter 190 14 7 7
Totals 1229 22 72 179
as of 12midnight 1 meal left
---------------ACTIVATE XTREME------------------
libido is still elavated, along with erection frequency
endurance is up definately, with regards to lifting and cardio, didnt even break a sweat running tonight
no new pimples
skin doesnt seem any oilier
Thur July 26 07
-------------TRAINING----------------
full body workout before carb refeed
A1. back squat 225lbs x 15,12
A2. incline BB bench 155lbs x 10,7
B1. DB seated shoulder press 40's x 8, 30lbs x 8
B2. Asst. Pullup's 90lbs x 14,12
C1. lying hamstring curl 45lbs x 12, 10
C2. Seated machine row 150lbs x 12, 12
D1. Tricep rope pulldown 50lbs x 15,dropset 30lbs x 15, (repeated one time)
D2. Hammer curls 25lbs x 12, dropset 15lbsx 8 (repeat one time)
E1. seated machine calf raises 130lbs x 25
E2. Seated leg press 210lbs x 12, dropset 110lbs x 12-10
i think that was it
**** was i gassed
-----------------DIET------------------
ill post up everything eaten tonight when i wakeup tomorrow, but as of 10:30pm
Calories Eaten Today
grams cals %total
Total: 2440
Fat: 38 341 14%
Sat: 8 72 3%
Poly: 6 58 2%
Mono: 12 108 5%
Carbs: 344 1207 51%
Fiber: 42 0 0%
Protein: 203 813 34%
Alcohol: 0 0 0%
Calorie Pie-Chart
Fat Carbs
Protein Alcohol
Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten 276 6 0 52
Protein Powder (Optimum) 384 3 10 77
Oatmeal, cooked, instant, fat not added in cooking 452 7 78 19
Cheese, cottage, lowfat (1-2% fat) 123 2 5 21
Cheerios 1205 19 251 35
Totals 2440 38 344 203
1200 calories from ****ing cheerios
haha
Fri July 27 07
------------TRAINING---------------
depletion workout to help get rid of the muscle glycogen stored last night and speed me into this quasi-ketosis im trying to induce
-multiple pressing movements 10 sets of 15-20 reps (50-70seconds in duration sets)
-multiple pulling movements 10sets x 15-20 ie 50-70''
mind you this was only upper body
cardio
-15 min stairstepper @ 70%mhr
------------DIET------------------
two meals left
Calories Eaten Today
grams cals %total
Total: 973
Fat: 12 105 11%
Sat: 2 20 2%
Poly: 0 1 0%
Mono: 3 24 2%
Carbs: 38 152 16%
Fiber: 0 0 0%
Protein: 176 703 73%
Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Turkey, Butterball Oven Roasted serving 450 5 3 99
Protein Powder (Optimum) literfl 168 1 4 34
Natural Peanut Butter literfl
32 2 1 1
QUAKER, GATORADE Lemon Lime Flavor Mix, powder scoop 78 0 20 0
Cheese, cottage, lowfat (1-2% fat) cupQuantity not specified 245 3 9 42
Totals 973 12 38 176
getting back into the nitty gritty of dieting
its just grindin
Saturday July 28 07
-------------TRAINING--------------
-back squat 295x10, 305x 6, 295 x 7 (weight didnt go up intentionally, if i go up in weight too fast on back squat i inevitably let my form go to ****)
then more glycogen depletion stuff, this time for legs
-leg press 150lbs x 8sets x 50-70seconds
-various hamstring curls 8 sets x 50-70secs
-stiff legged deadlift 3 sets x 50-70sec
---------------DIET-----------------
Calories Eaten Today
grams cals %total
Total: 1799
Fat: 47 421 23%
Sat: 8 71 4%
Poly: 4 40 2%
Mono: 11 103 6%
Carbs: 43 156 9%
Fiber: 4 0 0%
Protein: 305 1220 68%
Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Turkey, Butterball Oven Roasted 300 3 2 66
Tilapia 216 8 0 48
Natural Peanut Butter 32 2 1 1
Egg, white only, raw 132 0 3 28
Egg, whole, boiled 232 16 2 19
QUAKER, GATORADE Lemon Lime Flavor Mix, powder 97 0 25 0
Flax Seed, Milled 60 5 4 3
Protein Powder (Optimum) 240 2 6 48
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten 491 11 0 92
Totals 1799 47 43 305
------------ACTIVATE XTREME----------------
definite increase in erectile hardness, even my girl noticed
maybe slight increase in facial acne, but nothing major at all
================================================== ========
Sunday July 29 07
----------------TRAINING------------------
back/chest
-flat BB bench 185 x 10,7+1,6+1
superset with
-pull-ups BW x 10,7+1,6+1
-seated DB shoulder press 40's x 10,7+1/ 35's x 7+1
superset with
-seated machine row 160x 9,6+1
-seated v-bar cable row 150lbs x 7
cardio
-23minutes stairstepper @ 65%mhr
-12minutes stepmill @ %65mhr
-------------------DIET-------------------
i didnt wake up until 1pm today. glorious teenage laziness haha. this is as of 8pm
Calories Eaten Today
grams cals %total
Total: 728
Fat: 14 128 18%
Sat: 2 18 3%
Poly: 2 14 2%
Mono: 2 22 3%
Carbs: 35 126 18%
Fiber: 4 0 0%
Protein: 113 453 64%
Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Protein Powder (Optimum) 240 2 6 48
QUAKER, GATORADE Lemon Lime Flavor Mix, powder 97 0 25 0
Chicken, breast, with or without bone, NS as to cooking method, skin not eaten 331 7 0 62
Flax Seed, Milled 60 5 4 3
Totals 728 14 35 113