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mister ed' horse of a log

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    mister ed' horse of a log


    okay, okay, i can't promise anything here... but i am going to give logging a shot. hopefully you guys will find it interesting enough to stick around for.

    Days 1 & 2

    let's get to it:

    Day 1
    I actually started lifting (enthusiastically, but uncontrolled, and unmanaged - more on that before the workout) a month or two ago, but i didn't pay great attention to my dietary intake until very recently so, because of diet alteration, i am starting this log about a week into circuit training regimen. i'll post that in a sec. i have been consulting with SilentBob187 on dietary issues, and since a lot of this is very confusing to me, i am using an eerily similar diet plan. I did not start this plan until Day 2, as Day 1 was a good set of meals, but it wasn't the diet plan i am now implementing. i will be providing nutritional info where possible.

    breakfast -
    1 cup Smart Start cereal with 1 cup skim milk
    1 Monster Java Energy Drink - Darkest version

    snack -
    Planters apple cinnamom trail mix

    lunch - Sushi Lunch!!
    mori sushi platter - 1 each of:
    salmon nigiri (slice of Salmon on rice)
    tuna nigiri
    mackeral nigiri
    shrimp nigiri
    crab nigiri
    cup miso soup

    afternoon snack
    kashi oatmeal

    THE WORKOUT
    this is a circuit workout - no breaks unless you need water, full body 35 minute workout. i am adding the jump rope segments, even though myself and my trainer did not have time to take advantage of that aspect. i doubt i am ready to add that anyways, as it brings the sweat and the pain. with the jump ropes the workout is 45:00 start to finish, not including 15:00 cooldown on the elliptical or on the bikes.
    one set each of:

    jump rope - 3:30

    squats - 12 x 95lbs
    inclined close grip bench press - 12 x 95lbs

    jump rope - 00:30

    single arm row lift- 12x40lbs per arm
    side bends - 15x35lbs

    jump rope - 00:30

    squats - 12x65lbs
    military press - 6x65lbs in front 6x65lbs behind

    jump rope - 00:30

    cross cable flys - 12x20lbs
    single leg bulgarian squats - 12x32lbs

    jump rope - 00:30

    bench press - 12x95lbs
    dips - 15x105lbs

    jump rope - 00:30

    push press - 8x65lbs

    post workout - 1 scoop Gold Standard Whey Protein

    dinner
    1/2 lb peppered swordfish steak prepared with carrot-cardamom sauce and chives (carrot sauce - 100% carrot juice, rice wine vinegar, ground cardamom, corn starch, sugar, boiled, reduced)
    dinner stats -
    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)
    171 / 5.7-1.4 / 23 / 116 / 1 / 5.5

    Day 2
    i had to work this into my work training schedule, which wasn't as bad as i was thinking it would be. i worked 9:30 - 4:00

    breakfast -
    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    2nd "breakfast"

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    dinner
    1/2 lb peppered swordfish steak prepared with carrot-cardamom sauce and chives (carrot sauce - 100% carrot juice, rice wine vinegar, ground cardamom, corn starch, sugar, boiled, reduced)

    171 / 5.7-1.4 / 23 / 116 / 1 / 5.5

    Daily Total -

    Total Calories -
    2,383 / 2,500 - 95% of Calorie Goal

    75.2g fat
    12.4g sat fat
    146g protein
    2211mg sodium
    34g fiber
    224.5g carbohydrate


    Sunday, August 17, 2008

    Day 3


    breakfast -
    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35


    THE WORKOUT

    jump rope - 3:30

    squats - 12 x 95lbs
    inclined close grip bench press - 12 x 85lbs

    jump rope - 00:30

    single arm row lift- 12x40lbs per arm
    side bends - 15x35lbs

    jump rope - 00:30

    step ups - 12x40lbs per leg
    military press - 6x65lbs in front 6x65lbs behind

    jump rope - 00:30

    cross cable flys - 12x20lbs
    single leg bulgarian squats - 12x35lbs

    jump rope - 00:30

    bench press - 12x95lbs
    dips - 15x105lbs

    jump rope - 00:30

    push press - 8x65lbs

    MEASUREMENTS
    weight - 193.0 (+2 recent / -15 net)
    bodyfat - 19.5 (-0.2%)
    blood pressure - 117 / 66
    heart rate - 126

    post workout - 1 scoop Gold Standard Whey Protein

    2nd "breakfast"

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    dinner:
    pepper steak
    503 / 39.5 / 27 / 119mg / 0.4 / 4

    Daily total:

    Calories - 2,383
    Fat - 109.5g
    Saturated Fat> 11g
    Protein - 149g
    Sodium - 2214mg
    Fiber - 37.4g
    Carbs - 223g

    :bruce3:


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    Should be noted


    if not noted already - circuit workout is supposed to be every other day, with muscle group training in between, once i get enough strength and stamina to tackle that. that might take a bit longer, however, as i need to work up to the entire circuit (with rope) first.

    •   
       

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    mister ed's Avatar
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    breakfast -
    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    NO WORKOUT

    2nd "breakfast"

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    dinner:
    pepper steak
    503 / 39.5 / 27 / 119mg / 0.4 / 4

    Total Calories -
    2,383 / 2,500 - 95% of Calorie Goal

    Fat - 109.5g
    Saturated Fat> 11g
    Protein - 149g
    Sodium - 2214mg
    Fiber - 37.4g
    Carbs - 223g

    noticed a big boost in energy yesterday, can't tell what to credit that to, could be fitness, could be energy bar, but i am feeling more chipper everyday.

    also, it felt good seeing myself in the mirror this morning.

    pics coming soon

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    Ed's got a log going! Hooray!!!!

    Sounds like it's time for a sexy party.


    Diet is looking good man.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Why you should always get pissed before you work out

    Today went well till I made the mistake of checking my measurements after drinking lots of water. Or something. Regardless it never feels good to see your body fat percentage go higher than it has ever been, as measured on this machine. I'll get to those later. The thing that has frustrated me the most this past month+ is that I have actually put in the work to get the job done, and I have been spinning the wheels. I am hoping my recent diet rehaul will reap some kind of results in the next few weeks. I mean, how can't it? The only direction to go is forward if I keep my food in check, and start working out like I did tonight. Maybe the machine helped me out! Anyway, as noted yesterday, I have found myself to be gaining energy and not getting exhausted as easily as I used to...

    But seriously, that pissed me off so much I immediately threw 20 more pounds on the bar for the squat and went to town! From there on out, it was a relatively insane night.

    Key

    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)


    breakfast -
    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    2nd "breakfast"

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22


    Almonds
    405 / 35 - 2.5 / 15g / 0 / 7.5 / 15


    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 small gala apple
    80 / 1-0 / 0 / 0 / 4 / 22

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    THE WORKOUT
    one set each of:

    squats - 12 x 115lbs
    *inclined close grip bench press - 12 x 95lbs

    single arm row lift- 12x45lbs per arm
    side bends - 15x40lbs

    step ups - 12x50lbs per leg
    *military press - 12x85lbs

    cross cable flys - 12x25lbs
    single leg bulgarian squats - 12x35lbs

    *bench press - 12x105lbs
    dips - 15x105lbs

    push press - 8x65lbs

    *on the Smith Machine, for what it's worth.

    MEASUREMENTS
    weight - 192.0 (-1 recent / -16 net)
    bodyfat - 19.85 (+0.35%) (measured again post workout at 19.6, still pissed as it's going to wrong way!)
    blood pressure - 118 / 81
    heart rate -

    post workout - 1 scoop Gold Standard Whey Protein

    dinner:
    510 / 25.5 / 20 /1600mg / 0.4 / 4

    Total Calories
    2,788 / 2,500 - 111% of Calorie Goal

    don't feel like adding the rest up. prolly a lot of fat, sodium, more than i'd like to see, at least.

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    Feeling fat for some reason.


    Today I feel fat, and for no particular reason other than I am a little fat. haha. I think I am going to be jumping my lifting up to 6 days a week. I have become somewhat accustomed to my circuit now, and I think I can jam some lifts on the in-between days. I am thinking my M-Sunday will go something like this now:

    Monday - Circuit (above)
    Tuesday - Back/Biceps*
    Wednesday - Circuit
    Thursday - Chest/Triceps*
    Friday - Circuit (2x for funsies)
    Saturday - Legs/Abs
    Sunday - Rest or Ride

    ALSO - Next week I am going to begin incorporating Jump Rope intervals into the circuit to pump it up a little more. I might add them into my group specific training later on, if I feel lucky.

    I know, I promised pics, and they will be here soon enough, once I get a little time, and decide I want to take that hit, ego-wise haha.

    Anyways, to those who might be reading, please feel free to drop a line.

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    Dude, most of the peeps post pictures of themselves w/ their faces blocked out or something else put over it to help them over it. Leave your ego at the door. You can do it! You can do it all night long!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
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    Well, this week has been difficult. I have had some days where I have really wanted to work out but have not been able to.

    Yesterday was a prime example of such. Friday will be another such example, though I might wake early and hit the weights in the AM before heading up to DC.

    In the beginning, I did require a day between workouts, as I was quite sore and not really ready to go the next day, but those days are fewer now, and next week I am really vamping it up. I am going to attempt, for the first time, possibly ever, to start a six-day regimen.

    As usual dedication and commitment will be my main concern not necessarily moving big weight or losing fast fat. All those will come with commitment.

    So, with all that said, let's toast some Whey Protein mixed with skim milk to today, as it could be a good one!

    Yesterday's stats - I really wish I had packed some whey and oats for work so that I could have had a pick me up and not been so drained after my night job that I couldn't go lift. Oh well. Next time.

    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)

    breakfast -

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    2nd "breakfast"

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    Almonds
    405 / 35 - 2.5 / 15g / 0 / 7.5 / 15

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    NO WORKOUT - READ ABOVE

    dinner:
    510 / 25.5 / 20 /1600mg / 0.4 / 4

    Total Calories
    2,288 / 2,500 - 92% of Calorie Goal

    :bruce3:

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    Good luck in DC man.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

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    Not the best two days, these past two.


    Really only because of a lack of sufficient calories.

    no lifting in two days makes me angry.

    Saturday:
    Woke up too late to work out, as I got back at 1 am dead tired from DC last night

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    Lunch -

    Spinach/RB Wrap -

    1 cup Spinach

    2 slices Roast Beef

    1 Whole Wheat Tortilla

    1 tbsp fat free cream cheese

    1 tbsp fresh cut salsa

    200 / 10 / 13 / 556 / 11 / 13.8

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    ECO COMMUTED TODAY - 5.6 miles / 12mph / max speed: 40.96mph / Lassiter Mill Rd. 40:00 Minutes

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    Spinach/RB Wrap -

    1 cup Spinach

    2 slices Roast Beef

    1 Whole Wheat Tortilla

    1 tbsp fat free cream cheese

    1 tbsp fresh cut salsa

    200 / 10 / 13 / 556 / 11 / 13.8

    Total Calories -
    1,720 / 2500 - 69% of calorie goal

    Low cals = :-(

    Not even going to talk about yesterday, dietarily it was a disaster. I would be surprised if I topped 1500 calories >:- .....

    ...okay i'll talk about it...

    I had my full breakfast, a couple apples in the morning, then got to DC and got busy, didn't eat from 11 until 5, then had another whey and oats mini meal... big props to Steve for that easy to pack meal in bag that has come in very handy at work, and whenever i need to eat something and can't really make a whole meal. Also had some peanuts. Then didn't eat again till 9 when I hit up Subway, for a Sweet Onion Teriyaki on whole wheat.

    Maybe not the worst day, but not very regulated. PS - DC is an awesome city.

    OK I'll blog it.

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    Sweet Onion Chicken Teriyaki
    740 / 10 - 3 / 52 / 2400 (!) / 10 / 118

    2 apples -

    160 / 0 - 0 / 0 / 0 / 10 / 44

    Total Calories -
    1,800 / 2500 - 72% of calorie goal


    P S - I AM SO LIFTING SUNDAY

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    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

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    "Back" in the gym today...


    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)

    breakfast -

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    2nd "breakfast"

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    2 Chicken Thighs
    214 / 10.8 -3.0 / 27.6 / 82 / 0 / 0

    2 apples
    160 / 0 - 0 / 0 / 0 / 0 / ?

    BACK CIRCUIT! - 4 machines, 1 free weight, 17 sets. Each set goes as follows alternating arms with 10 rep count (5 per arm) 5 reps with both arms together, then 10 rep count (5 per arm), and 5 reps with both arms together. No rest during 20 rep set...
    Rest only to change weights and log.

    I don't know if this is a "complete" workout. Maybe some insight on that would help. I did the Single Arm Lift Row in lieu of using the T-bar because frankly, i don't know what "good form" is on the t-bar.

    I'd say 17 sets instead of 20 is pretty close to a full workout though.

    Iso-Lateral Wide Pulldown

    20 x 15lbs
    20 x 20lbs
    20 x 30lbs
    20 x 45lbs

    Iso-Lateral Low Row

    20 x 15lbs
    20 x 25lbs
    20 x 35lbs
    20 x 45lbs

    Iso-Lateral Front Pulldown

    20 x 15lbs
    20 x 25lbs
    20 x 35lbs
    20 x 45lbs

    Iso-Lateral Row

    20 x 15lbs
    20 x 25lbs
    20 x 35lbs
    20 x 45lbs

    Single Arm Row Lift -

    12x40lbs per arm

    Post workout -
    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    4th eat

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    brie cheese
    100 / 10 - 5 / 6 / 180 / 0 / 0

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    Honey Nut Cheerios
    118 / 1.6 - 0 / 3.2 / 204 / 2.1 / 23.2

    dinner:
    Healthy Choice Roasted Chicken
    290 / 7 - 2 / 16 / 600 / 10 / 39


    Total Calories -
    2,542 / 2,500 - 101% of Calorie goal.

    PS - tomorrow the **** storm starts.

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    Your carbs seems a little low (25g) for post workout. You may want to look at adding more. Maybe a banana? That'd add around 30 more carbs.

    Maybe instead of low rows and DB rows replace one of those lifts with high rows or chinups?

    You could always throw in some assisted pullups as well. Once you get good at those it's on to regular pullups and really working those lats.

    Nothing for the lower back? We could start doing deads together if you wanted OR there is a back extension machine which works your lower back.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

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    jumping rope = sweat


    definitely hit calorie goal today!

    cals / fat - sat fat (g) / protein (g) / sodium (mg) / fiber (g) / carbs (g)

    breakfast -

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    1 Chia bar (chocolate)
    250 / 12 - 4 / 5 / 15 / 6 / 35

    2nd "breakfast"

    2 apples
    160 / 0 - 0 / 0 / 0 / 10 / 44

    2 oz unsalted peanuts
    240 / 28 - 4 / 16 / 0 / 4 / 10

    lunch

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    1 banana
    121 / 0 - 0 / 1 / 1 / 4 / 31

    Sandwich
    Whole Wheat Hoagie with Provolone, hard salami, bologna, Virginia baked Ham, lettuce, tomato

    600 / ? / ? / ? / ? / ?

    3:30 Jump Rope
    Squats - 12x135lbs
    Incline Close Grip Bench Press - 12 x 115

    00:30 Jump Rope
    Lift Row - 12x4x2 arms
    Side Bends - 12x40x2 sides

    00:30 Jump Rope
    Step Ups - 12x50x2 legs
    Military Press - 12x115

    00:30 Jump Rope
    Cross Cable Flys - 12x20
    Single Leg Bulgarian Squats - 12x30x2

    00:30 Jump Rope
    Bench Press - 12x105
    Dips - 15x105

    00:30 Jump Rope
    Push Press - 8x65

    It's nice to jump rope in the mirror, and not look or feel like your entire body is jiggling and flabbing around.

    Post Workout
    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    Calories - 2,751

  15. Registered User
    SilentBob187's Avatar
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    Quote Originally Posted by mister ed View Post
    It's nice to jump rope in the mirror, and not look or feel like your entire body is jiggling and flabbing around.
    I hear that man. That sentiment is probably why a lot of people don't go to the gym. They're afraid of looking foolish. Too bad they look more foolish not trying to stay healthy.

    What's this? Sunflower seeds? YEAH BOI!!!! How is the diet treating you man?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  16. Registered User
    mister ed's Avatar
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    that's half the reason i didn't start jumping rope in my routine till today... the other half was physical... glad i started though... it felt good as hell!

  17. Registered User
    mister ed's Avatar
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    Tonight is legs. yeouch. I am also consider substituting turkey for tuna next week. just gotta change things up sometimes.

    I am struggling with appetite today. I just plain don't want to eat. I am trying to eat parts of meals one at a time just to get the cals.

    It's tough.

    Tomorrow and Thursday will be the real test though.

  18. Registered User
    SilentBob187's Avatar
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    HELL YEAH! RANDY MARSH FTW!!!

    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  19. Registered User
    mister ed's Avatar
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    Just call me Legsy.


    Pulled almost 3k Calories today.

    breakfast -

    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    1 cup Quaker rolled oats
    150 / 3 - 0.5 / 5 / 0 / 4 / 27

    2nd "breakfast"

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1 apple
    160 / 0 - 0 / 0 / 0 / 5 / 22

    4 oz unsalted peanuts
    480 / 56 - 8 / 32 / 0 / 8 / 20

    lunch

    1 can tuna
    100 / 1-0 / 21 / 350 / 0 / 0

    2 slices 100% whole wheat bread
    200 / 3 - 0 / 4 / 400 / 6 / 36

    1/4 cup sunflower seeds
    180 / 15 - 1.5 / 7 / 260 / 3 / 6

    1 banana
    121 / 0 - 0 / 1 / 1 / 4 / 31

    Almonds
    202 / 17 - 1.2 / 7.5g / 0 / 3.75 / 8

    dinner:
    370 / 9 - 2 / 15 / 560 / 6 / 53

    LEG NIGHT

    SQUATS -
    10 x 45lbs
    10 x 65lbs
    10 x 95lbs
    10 x 135lbs
    10 x 95lbs
    10 x 65lbs
    10 x 45lbs

    DB WALKING LUNGES
    20 x 40lbs (10x40lbsx2legs)
    18 x 60lbs
    16 x 60lbs
    14 x 60lbs
    12 x 60lbs
    20 x 40lbs

    SLDL -
    10 x 40lbs
    10 x 60lbs
    10 x 80lbs
    10 x 60lbs
    10 x 50lbs

    STEP UPS
    12 x 20lbs x 2
    12 x 40lbs x 2

    POST WORKOUT
    1 scoop Gold Standard Whey Protein
    120 / 1.5 - 1 / 24 / 80 / 0 / 3

    2 cups skim mik
    180 / 0 - 0 / 16 / 240 / 0 / 22

    TOTAL CALORIES -
    2,933 / 2,500 - 117% of calorie goal... techincally this isn't ideal as it is in the maintenance calorie range (around 2910), rather than the fat loss range (around 2500)


    TWO NOTES FROM TONIGHT - Chelsea Clinton got to being very attractive between 2000 and now.

    SECOND - SLAYER ****ING ROCKS.

  20. Registered User
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    Looks good man. Did Raphael show you how to SLDL?
    Walking lunges, you're gonna hate yourself in the morning if you haven't done those before, that's all I'm saying




    She looks too much like her mom.

    Here's a hot chick to counter
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

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