DreamWeaver
Legend
Yah it makes sense that you would not have to stess about it
I just want to be fully recovered by the new year when I start my run.
KLEEN - When They Come For Me... Try and Catch Up Mutha Fugga's
- Thread starter MrKleen73
- Start date
Yah it makes sense that you would not have to stess about it
I just want to be fully recovered by the new year when I start my run.
MrKleen73
Legend
So yesterday was a good day 280p, 66f, 34 carbs for 1850 cals. This morning at the gym was pretty beast mode! Before I get into that here is a video of my daughter in her Karate Tournament she took 2nd place in Kata for this one.
[video=youtube;dxF1j0yCI3A]http://www.youtube.com/watch?v=dxF1j0yCI3A[/video]
Here is my workout from this morning, pretty damn nice workout for the calorie and carb intake I am running on.
Invalid Link Removed
Lots of good weights on here, this was the first since my shoulder surgery that I put 275 on the bar. I got 8 which my best ever was 9 during a bulk and was not following a set of 245x12 either but 225x8 so I really feel if I had remembered to stop at 10 reps today with the 245 I would have gotten or matched my old PR for reps with 275. All in all I went up on every lift noticeably even though doing a couple less reps I feel this was a great workout for me!
[video=youtube;dxF1j0yCI3A]http://www.youtube.com/watch?v=dxF1j0yCI3A[/video]
Here is my workout from this morning, pretty damn nice workout for the calorie and carb intake I am running on.
Invalid Link Removed
Lots of good weights on here, this was the first since my shoulder surgery that I put 275 on the bar. I got 8 which my best ever was 9 during a bulk and was not following a set of 245x12 either but 225x8 so I really feel if I had remembered to stop at 10 reps today with the 245 I would have gotten or matched my old PR for reps with 275. All in all I went up on every lift noticeably even though doing a couple less reps I feel this was a great workout for me!
DreamWeaver
Legend
Cool
My days of PR's are done I think. I am pretty far off my stongest lifts in most categories. I have to look at lifting in a much different way now. I do make progress in general fitness exercises like pullups and wheel of death .. got 22 the other day which is a PR...
My days of PR's are done I think. I am pretty far off my stongest lifts in most categories. I have to look at lifting in a much different way now. I do make progress in general fitness exercises like pullups and wheel of death .. got 22 the other day which is a PR...
MrKleen73
Legend
Shoot Pull Ups is a PR! That is not an easy lift no matter what. I am only pushing what I can within my rep ranges. I was not attempting a PR but had some squirrely math was trying to figure out my drop set and got it messed up was planning 265 but once it was loaded it was go time. I am actually planning to give 5/3/1 a try later this year. It has its own built in methods to keep it safe while adding some strength so once I lean up a bit more I will slide into that for a little bit so long as everything has held up for me. Right now injury prevention has been working and I am able to lift like a beast as well simply by alternating the high reps and low reps and keeping the elbows minimally involved in the high reps so I get 8 days of good recovery between each heavier bout.
MrKleen73
Legend
Yes Sir old school to the core! "Were going streaking through the quad! C'Mon every body!"
Tomahawk88
Well-known member
ScottyDoc said:
My favorite quote of that movie haha.
MrKleen73
Legend
Now for the workout this morning. 30 second rest periods except for the squats.
DB Incline Curls - 17.5x20, 22.5x20 = Hard, 25x20 === Painfully Hard but an increase of 2 from last time.
DB Hammer Curls - 20x20, 17.5x20, 17.5x16 === Holy Crap this was rough but I knew if I was gonna get 20 with 20 it was on the first set then would have to drop it a bit...
EZ Bar Reverse Curls - 35x20, 35x20 === there was about a 2 3 second rests to get to 20 on the last set the burn was so intense. We were only taking 30 second rest even in between the different exercises so it was beast mode painful pump.
Raised Up Lying Leg Curls 80x20, 85x20, 85x15 === Holy Mother of... talk about painful contraction, when doing these up on your arms with your hips pressed into the bench, it shortens the movement but the contraction is absolutely ridiculous.
Seated leg Curl - 85x20, 85x15 === Man the RLLC kicked my ass so bad these were ridiculous. When done first I hit 3 sets of 110, first two were all 20 reps.
Leg Adductors - 110x20, 110x20, 125x20 nice burn and stretch on these. I stood up to get them spread out real good then pushed them together to lower myself into them so in the complete relaxed position I was stretched out and still had an inch before the stack would have touched.
Leg Abductors - 115x20, 120x20, 125x18 === Wow what a burn!
Leg Extensions 130x20, 150x20*rp, 130x14*rp === I had to rest pause a few times during the last two sets only for a couple seconds each but it was a beast. Up a few reps on both of the last two sets as well.
Squats - 155x20, 280x20 up 5 from last week and man was it hard!
Pre / Intra workout nutrition 4 scoops Scivation Extend
Post workout nutrition was 2 scoops Extend, 2 Humapro, and 50 grams of whey isolate.
Lunch = Wendy's Cobb Salad 2 extra chicken breast = Protein 98, Fat 44, Carb 18 = Calories 860
Totals for the day so far:
Protein 148 = 592 cals
Fat 45g = 405 cals
Carbs 19 = 76
Calories = 1073
Planned Mid Day Shake in about 20 minutes.
Protein 87g = 348
Fats 28g = 252
Carbs 14 = 56
Calories = 656
So after this workout I went home had my shoes off and the wife asks me to take something to the curb for trash pick up. I am walking out barefoot and stub my foot. Yes not my toe my foot. A piece of the curb is up and I didn't see it in the dark and it hit the front of the ball of my foot so hard it split my skin open. I must have bruised the bone because it has me limping about today. Wonderful... Oh well I will suck it up, I don't do legs again until Tuesday so I should be alright will just do bike or something for cardio.
DB Incline Curls - 17.5x20, 22.5x20 = Hard, 25x20 === Painfully Hard but an increase of 2 from last time.
DB Hammer Curls - 20x20, 17.5x20, 17.5x16 === Holy Crap this was rough but I knew if I was gonna get 20 with 20 it was on the first set then would have to drop it a bit...
EZ Bar Reverse Curls - 35x20, 35x20 === there was about a 2 3 second rests to get to 20 on the last set the burn was so intense. We were only taking 30 second rest even in between the different exercises so it was beast mode painful pump.
Raised Up Lying Leg Curls 80x20, 85x20, 85x15 === Holy Mother of... talk about painful contraction, when doing these up on your arms with your hips pressed into the bench, it shortens the movement but the contraction is absolutely ridiculous.
Seated leg Curl - 85x20, 85x15 === Man the RLLC kicked my ass so bad these were ridiculous. When done first I hit 3 sets of 110, first two were all 20 reps.
Leg Adductors - 110x20, 110x20, 125x20 nice burn and stretch on these. I stood up to get them spread out real good then pushed them together to lower myself into them so in the complete relaxed position I was stretched out and still had an inch before the stack would have touched.
Leg Abductors - 115x20, 120x20, 125x18 === Wow what a burn!
Leg Extensions 130x20, 150x20*rp, 130x14*rp === I had to rest pause a few times during the last two sets only for a couple seconds each but it was a beast. Up a few reps on both of the last two sets as well.
Squats - 155x20, 280x20 up 5 from last week and man was it hard!
Pre / Intra workout nutrition 4 scoops Scivation Extend
Post workout nutrition was 2 scoops Extend, 2 Humapro, and 50 grams of whey isolate.
Lunch = Wendy's Cobb Salad 2 extra chicken breast = Protein 98, Fat 44, Carb 18 = Calories 860
Totals for the day so far:
Protein 148 = 592 cals
Fat 45g = 405 cals
Carbs 19 = 76
Calories = 1073
Planned Mid Day Shake in about 20 minutes.
Protein 87g = 348
Fats 28g = 252
Carbs 14 = 56
Calories = 656
So after this workout I went home had my shoes off and the wife asks me to take something to the curb for trash pick up. I am walking out barefoot and stub my foot. Yes not my toe my foot. A piece of the curb is up and I didn't see it in the dark and it hit the front of the ball of my foot so hard it split my skin open. I must have bruised the bone because it has me limping about today. Wonderful... Oh well I will suck it up, I don't do legs again until Tuesday so I should be alright will just do bike or something for cardio.
superbeast668
Well-known member
MrKleen73 said:
Sick bicep and leg workout. 30 second rests with 20 Rep sets has gotta be brutal. 90 seconds isn't enough on sets of 8-10 sometimes. Get that foot healed up and keep killing it!
MrKleen73
Legend
Thanks Bro! Foot started feeling better about 2 days later with plenty Aleve. Just broke the skin and bruised the meat between the skin and the bone apparently but it sucked for those days.
Here are my last 2 workouts. The picture is from 11-3-12 I hit a PR on bench at 275x10!!!
Invalid Link Removed
Then on 11-6-12 I did a Biceps, Calves and Dead Lifts workout.
Barbell Curl 50x12, 95x10, 115x10>65x8
Donkey Calf Raise machine - 270x12, 350x12, 390x12 (Whole stack) > rest 5 seconds 390x10
Dead Lifts - 225x10, 315x10, 405x10, 455x5 PR!
I have been eating an average of 1900-2000 cals on burn days and 2600-2700 cals on build days with an average of 30-50 grams of carbs. One 400 gram refeed on Saturday and this Saturday I will hit up about 600 grams of carbs.
Here are my last 2 workouts. The picture is from 11-3-12 I hit a PR on bench at 275x10!!!
Invalid Link Removed
Then on 11-6-12 I did a Biceps, Calves and Dead Lifts workout.
Barbell Curl 50x12, 95x10, 115x10>65x8
Donkey Calf Raise machine - 270x12, 350x12, 390x12 (Whole stack) > rest 5 seconds 390x10
Dead Lifts - 225x10, 315x10, 405x10, 455x5 PR!
I have been eating an average of 1900-2000 cals on burn days and 2600-2700 cals on build days with an average of 30-50 grams of carbs. One 400 gram refeed on Saturday and this Saturday I will hit up about 600 grams of carbs.
MrKleen73
Legend
November 4, 2012
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Morning Fasting[/TD]
[/TR]
[TR]
[TD="class: first"]Sargento - Colby-Pepper Jack Cheese Slices, 2 slice[/TD]
[TD]160[/TD]
[TD]0g[/TD]
[TD]12g[/TD]
[TD]8g[/TD]
[TD]40mg[/TD]
[TD]250mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Egg - Whole Egg, 5 piece (large - 50g)[/TD]
[TD]370[/TD]
[TD]2g[/TD]
[TD]25g[/TD]
[TD]30g[/TD]
[TD]1,060mg[/TD]
[TD]350mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Egg White (1) Large--Scrambled or Hardboiled, 4 egg white[/TD]
[TD]68[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Oscar Mayer - Turkey Bacon (50% Less Fat), 2 slice (15 g)[/TD]
[TD]70[/TD]
[TD]0g[/TD]
[TD]6g[/TD]
[TD]4g[/TD]
[TD]30mg[/TD]
[TD]360mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Fast Breaker[/TD]
[/TR]
[TR]
[TD="class: first"]Peter Pan - Peanut Butter Crunchy, 3 tbsp[/TD]
[TD]300[/TD]
[TD]9g[/TD]
[TD]24g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]165mg[/TD]
[TD]5g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Whey Protein Isolate - Strawberry, 3 scoop - 33g[/TD]
[TD]363[/TD]
[TD]5g[/TD]
[TD]0g[/TD]
[TD]87g[/TD]
[TD]14mg[/TD]
[TD]147mg[/TD]
[TD]3g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]A.1. (A1) - Steak Sauces and Marinades - Steak Sauce, 1 Tbsp[/TD]
[TD]15[/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]280mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Steak - Sirloin, Grilled, Lean Only, 12.5 ounces[/TD]
[TD]667[/TD]
[TD]0g[/TD]
[TD]23g[/TD]
[TD]107g[/TD]
[TD]233mg[/TD]
[TD]225mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Birds Eye - Steam Fresh Broccoli Florets, 1 cup (85g)[/TD]
[TD]30[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]20mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,043[/TD]
[TD]24g[/TD]
[TD]90g[/TD]
[TD]263g[/TD]
[TD]1,377mg[/TD]
[TD]1,797mg[/TD]
[TD]12g[/TD]
[TD="class: last"]7g[/TD]
[/TR]
[/TABLE]
November 5, 2012
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Fast Breaker[/TD]
[/TR]
[TR]
[TD="class: first"]Steak - Sirloin, Grilled, Lean Only, 9 ounces[/TD]
[TD]480[/TD]
[TD]0g[/TD]
[TD]17g[/TD]
[TD]77g[/TD]
[TD]168mg[/TD]
[TD]162mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Jennie-O - Ground Turkey (93/7), 4 oz., 12 oz.[/TD]
[TD]510[/TD]
[TD]0g[/TD]
[TD]24g[/TD]
[TD]63g[/TD]
[TD]240mg[/TD]
[TD]240mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Sargento - Pepper Jack Chef Style Shredded Natural Monterey Jack Cheese With Jalapeno & Habanero Peppers, 1/8 cup[/TD]
[TD]50[/TD]
[TD]1g[/TD]
[TD]4g[/TD]
[TD]3g[/TD]
[TD]13mg[/TD]
[TD]90mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Gebhardt - Fat Free Refried Beans, 1/4 cup[/TD]
[TD]40[/TD]
[TD]9g[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]0mg[/TD]
[TD]250mg[/TD]
[TD]0g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Isolate Protein Powder, 3 Scoop = 33g[/TD]
[TD]363[/TD]
[TD]5g[/TD]
[TD]4g[/TD]
[TD]87g[/TD]
[TD]0mg[/TD]
[TD]147mg[/TD]
[TD]3g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Peter Pan - Peanut Butter Crunchy, 4 tbsp[/TD]
[TD]400[/TD]
[TD]12g[/TD]
[TD]32g[/TD]
[TD]16g[/TD]
[TD]0mg[/TD]
[TD]220mg[/TD]
[TD]6g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocao Roast Almonds, 1 oz.[/TD]
[TD]150[/TD]
[TD]6g[/TD]
[TD]13g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]25mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]1,993[/TD]
[TD]33g[/TD]
[TD]94g[/TD]
[TD]255g[/TD]
[TD]421mg[/TD]
[TD]1,134mg[/TD]
[TD]10g[/TD]
[TD="class: last"]12g[/TD]
[/TR]
[/TABLE]
November 6, 2012
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Fast Breaker[/TD]
[/TR]
[TR]
[TD="class: first"]Wendy's - Cobb Salad W/ 2 Extra Chicken Breasts, 1 salad with 2 extra chicken breasts[/TD]
[TD]860[/TD]
[TD]18g[/TD]
[TD]44g[/TD]
[TD]98g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]6g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Tyson - Half Loin Boneless Pork Loin Roast, 280 g (4 oz)[/TD]
[TD]400[/TD]
[TD]0g[/TD]
[TD]23g[/TD]
[TD]53g[/TD]
[TD]138mg[/TD]
[TD]625mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger Brand (Per Label) - Fat Free Cottage Cheese, 1 cup[/TD]
[TD]140[/TD]
[TD]10g[/TD]
[TD]0g[/TD]
[TD]30g[/TD]
[TD]20mg[/TD]
[TD]780mg[/TD]
[TD]6g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Peter Pan Peanut Butter - Crunchy - No High Fructose Corn Syrup, 2 tbsp[/TD]
[TD]200[/TD]
[TD]6g[/TD]
[TD]16g[/TD]
[TD]8g[/TD]
[TD]0mg[/TD]
[TD]110mg[/TD]
[TD]3g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocao Roast Almonds, 1 oz.[/TD]
[TD]150[/TD]
[TD]6g[/TD]
[TD]13g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]25mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Isolate Protein Powder, 3.25 Scoop = 33g[/TD]
[TD]393[/TD]
[TD]5g[/TD]
[TD]4g[/TD]
[TD]94g[/TD]
[TD]0mg[/TD]
[TD]159mg[/TD]
[TD]3g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Unsweetened Coconut Flakes, 4 tbsp[/TD]
[TD]140[/TD]
[TD]6g[/TD]
[TD]12g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR]
[TD="class: first"]Maranatha - Creamy Almond Butter (No Stir), 4 TBS (32g)[/TD]
[TD]380[/TD]
[TD]14g[/TD]
[TD]32g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]120mg[/TD]
[TD]6g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,663[/TD]
[TD]65g[/TD]
[TD]144g[/TD]
[TD]303g[/TD]
[TD]158mg[/TD]
[TD]1,819mg[/TD]
[TD]27g[/TD]
[TD="class: last"]19g[/TD]
[/TR]
[/TABLE]
Food Notes
Today was a lift day and I eat higher calories to allow for growth. Tomorrow I will go back to lower calories and do cardio.
[TABLE="class: table0"]
[TR]
[TD]Calories[/TD]
[TD]Minutes[/TD]
[TD]Sets[/TD]
[TD]Reps[/TD]
[TD="class: last"]Weight[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last, colspan: 3"][/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[/TABLE]
November 7, 2012
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Fast Breaker[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Isolate Protein Powder, 3.5 Scoop = 33g[/TD]
[TD]424[/TD]
[TD]6g[/TD]
[TD]5g[/TD]
[TD]102g[/TD]
[TD]0mg[/TD]
[TD]172mg[/TD]
[TD]4g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Maranatha - Creamy Almond Butter (No Stir), 4 TBS (32g)[/TD]
[TD]380[/TD]
[TD]14g[/TD]
[TD]32g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]120mg[/TD]
[TD]6g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Unsweetened Coconut Flakes, 4 tbsp[/TD]
[TD]140[/TD]
[TD]6g[/TD]
[TD]12g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Pork - Fresh, loin, tenderloin, lean only, cooked, broiled, 9 oz[/TD]
[TD]477[/TD]
[TD]0g[/TD]
[TD]16g[/TD]
[TD]78g[/TD]
[TD]240mg[/TD]
[TD]166mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - French Style Green Beans, 1 cup[/TD]
[TD]30[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]400mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Isolate Protein Powder, 2 Scoop = 33g[/TD]
[TD]242[/TD]
[TD]3g[/TD]
[TD]3g[/TD]
[TD]58g[/TD]
[TD]0mg[/TD]
[TD]98mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Peter Pan - Peanut Butter Crunchy, 3 tbsp[/TD]
[TD]300[/TD]
[TD]9g[/TD]
[TD]24g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]165mg[/TD]
[TD]5g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]1,993[/TD]
[TD]42g[/TD]
[TD]92g[/TD]
[TD]265g[/TD]
[TD]240mg[/TD]
[TD]1,121mg[/TD]
[TD]21g[/TD]
[TD="class: last"]17g[/TD]
[/TR]
[/TABLE]
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Morning Fasting[/TD]
[/TR]
[TR]
[TD="class: first"]Sargento - Colby-Pepper Jack Cheese Slices, 2 slice[/TD]
[TD]160[/TD]
[TD]0g[/TD]
[TD]12g[/TD]
[TD]8g[/TD]
[TD]40mg[/TD]
[TD]250mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Egg - Whole Egg, 5 piece (large - 50g)[/TD]
[TD]370[/TD]
[TD]2g[/TD]
[TD]25g[/TD]
[TD]30g[/TD]
[TD]1,060mg[/TD]
[TD]350mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Generic - Egg White (1) Large--Scrambled or Hardboiled, 4 egg white[/TD]
[TD]68[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]14g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Oscar Mayer - Turkey Bacon (50% Less Fat), 2 slice (15 g)[/TD]
[TD]70[/TD]
[TD]0g[/TD]
[TD]6g[/TD]
[TD]4g[/TD]
[TD]30mg[/TD]
[TD]360mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Fast Breaker[/TD]
[/TR]
[TR]
[TD="class: first"]Peter Pan - Peanut Butter Crunchy, 3 tbsp[/TD]
[TD]300[/TD]
[TD]9g[/TD]
[TD]24g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]165mg[/TD]
[TD]5g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Whey Protein Isolate - Strawberry, 3 scoop - 33g[/TD]
[TD]363[/TD]
[TD]5g[/TD]
[TD]0g[/TD]
[TD]87g[/TD]
[TD]14mg[/TD]
[TD]147mg[/TD]
[TD]3g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]A.1. (A1) - Steak Sauces and Marinades - Steak Sauce, 1 Tbsp[/TD]
[TD]15[/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]280mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Steak - Sirloin, Grilled, Lean Only, 12.5 ounces[/TD]
[TD]667[/TD]
[TD]0g[/TD]
[TD]23g[/TD]
[TD]107g[/TD]
[TD]233mg[/TD]
[TD]225mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Birds Eye - Steam Fresh Broccoli Florets, 1 cup (85g)[/TD]
[TD]30[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]20mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,043[/TD]
[TD]24g[/TD]
[TD]90g[/TD]
[TD]263g[/TD]
[TD]1,377mg[/TD]
[TD]1,797mg[/TD]
[TD]12g[/TD]
[TD="class: last"]7g[/TD]
[/TR]
[/TABLE]
November 5, 2012
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Fast Breaker[/TD]
[/TR]
[TR]
[TD="class: first"]Steak - Sirloin, Grilled, Lean Only, 9 ounces[/TD]
[TD]480[/TD]
[TD]0g[/TD]
[TD]17g[/TD]
[TD]77g[/TD]
[TD]168mg[/TD]
[TD]162mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Jennie-O - Ground Turkey (93/7), 4 oz., 12 oz.[/TD]
[TD]510[/TD]
[TD]0g[/TD]
[TD]24g[/TD]
[TD]63g[/TD]
[TD]240mg[/TD]
[TD]240mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Sargento - Pepper Jack Chef Style Shredded Natural Monterey Jack Cheese With Jalapeno & Habanero Peppers, 1/8 cup[/TD]
[TD]50[/TD]
[TD]1g[/TD]
[TD]4g[/TD]
[TD]3g[/TD]
[TD]13mg[/TD]
[TD]90mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Gebhardt - Fat Free Refried Beans, 1/4 cup[/TD]
[TD]40[/TD]
[TD]9g[/TD]
[TD]0g[/TD]
[TD]3g[/TD]
[TD]0mg[/TD]
[TD]250mg[/TD]
[TD]0g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Isolate Protein Powder, 3 Scoop = 33g[/TD]
[TD]363[/TD]
[TD]5g[/TD]
[TD]4g[/TD]
[TD]87g[/TD]
[TD]0mg[/TD]
[TD]147mg[/TD]
[TD]3g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Peter Pan - Peanut Butter Crunchy, 4 tbsp[/TD]
[TD]400[/TD]
[TD]12g[/TD]
[TD]32g[/TD]
[TD]16g[/TD]
[TD]0mg[/TD]
[TD]220mg[/TD]
[TD]6g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocao Roast Almonds, 1 oz.[/TD]
[TD]150[/TD]
[TD]6g[/TD]
[TD]13g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]25mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]1,993[/TD]
[TD]33g[/TD]
[TD]94g[/TD]
[TD]255g[/TD]
[TD]421mg[/TD]
[TD]1,134mg[/TD]
[TD]10g[/TD]
[TD="class: last"]12g[/TD]
[/TR]
[/TABLE]
November 6, 2012
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Fast Breaker[/TD]
[/TR]
[TR]
[TD="class: first"]Wendy's - Cobb Salad W/ 2 Extra Chicken Breasts, 1 salad with 2 extra chicken breasts[/TD]
[TD]860[/TD]
[TD]18g[/TD]
[TD]44g[/TD]
[TD]98g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]6g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Tyson - Half Loin Boneless Pork Loin Roast, 280 g (4 oz)[/TD]
[TD]400[/TD]
[TD]0g[/TD]
[TD]23g[/TD]
[TD]53g[/TD]
[TD]138mg[/TD]
[TD]625mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger Brand (Per Label) - Fat Free Cottage Cheese, 1 cup[/TD]
[TD]140[/TD]
[TD]10g[/TD]
[TD]0g[/TD]
[TD]30g[/TD]
[TD]20mg[/TD]
[TD]780mg[/TD]
[TD]6g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Peter Pan Peanut Butter - Crunchy - No High Fructose Corn Syrup, 2 tbsp[/TD]
[TD]200[/TD]
[TD]6g[/TD]
[TD]16g[/TD]
[TD]8g[/TD]
[TD]0mg[/TD]
[TD]110mg[/TD]
[TD]3g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocao Roast Almonds, 1 oz.[/TD]
[TD]150[/TD]
[TD]6g[/TD]
[TD]13g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]25mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Isolate Protein Powder, 3.25 Scoop = 33g[/TD]
[TD]393[/TD]
[TD]5g[/TD]
[TD]4g[/TD]
[TD]94g[/TD]
[TD]0mg[/TD]
[TD]159mg[/TD]
[TD]3g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Unsweetened Coconut Flakes, 4 tbsp[/TD]
[TD]140[/TD]
[TD]6g[/TD]
[TD]12g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR]
[TD="class: first"]Maranatha - Creamy Almond Butter (No Stir), 4 TBS (32g)[/TD]
[TD]380[/TD]
[TD]14g[/TD]
[TD]32g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]120mg[/TD]
[TD]6g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,663[/TD]
[TD]65g[/TD]
[TD]144g[/TD]
[TD]303g[/TD]
[TD]158mg[/TD]
[TD]1,819mg[/TD]
[TD]27g[/TD]
[TD="class: last"]19g[/TD]
[/TR]
[/TABLE]
Food Notes
Today was a lift day and I eat higher calories to allow for growth. Tomorrow I will go back to lower calories and do cardio.
[TABLE="class: table0"]
[TR]
[TD]Calories[/TD]
[TD]Minutes[/TD]
[TD]Sets[/TD]
[TD]Reps[/TD]
[TD="class: last"]Weight[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last, colspan: 3"][/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="colspan: 2"][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[/TABLE]
November 7, 2012
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Fast Breaker[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Isolate Protein Powder, 3.5 Scoop = 33g[/TD]
[TD]424[/TD]
[TD]6g[/TD]
[TD]5g[/TD]
[TD]102g[/TD]
[TD]0mg[/TD]
[TD]172mg[/TD]
[TD]4g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Maranatha - Creamy Almond Butter (No Stir), 4 TBS (32g)[/TD]
[TD]380[/TD]
[TD]14g[/TD]
[TD]32g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]120mg[/TD]
[TD]6g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Unsweetened Coconut Flakes, 4 tbsp[/TD]
[TD]140[/TD]
[TD]6g[/TD]
[TD]12g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]2g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Dinner[/TD]
[/TR]
[TR]
[TD="class: first"]Pork - Fresh, loin, tenderloin, lean only, cooked, broiled, 9 oz[/TD]
[TD]477[/TD]
[TD]0g[/TD]
[TD]16g[/TD]
[TD]78g[/TD]
[TD]240mg[/TD]
[TD]166mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - French Style Green Beans, 1 cup[/TD]
[TD]30[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]400mg[/TD]
[TD]2g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Snacks[/TD]
[/TR]
[TR]
[TD="class: first"]American Pure Whey - Isolate Protein Powder, 2 Scoop = 33g[/TD]
[TD]242[/TD]
[TD]3g[/TD]
[TD]3g[/TD]
[TD]58g[/TD]
[TD]0mg[/TD]
[TD]98mg[/TD]
[TD]2g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Peter Pan - Peanut Butter Crunchy, 3 tbsp[/TD]
[TD]300[/TD]
[TD]9g[/TD]
[TD]24g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]165mg[/TD]
[TD]5g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]1,993[/TD]
[TD]42g[/TD]
[TD]92g[/TD]
[TD]265g[/TD]
[TD]240mg[/TD]
[TD]1,121mg[/TD]
[TD]21g[/TD]
[TD="class: last"]17g[/TD]
[/TR]
[/TABLE]
Airborne42
Legend
DreamWeaver
Legend
Looking really organized Chris, the more organized the more freedom and staying lean...
MrKleen73
Legend
Yeah, I use tapatalk most of the time now but I don't even know if it shows the tables. Was the easiest tway for me to show the info I have been tracking in MyFitnessPal
What is up Brother Airborne! "You hear the choppers coming! They're flying over head! They're coming for the wounded... they're coming for the dead! Airbor-or-or-orn Ranger-er-er-er-er-ers!!!!" Huuahhh! I got my five year pin at work yesterday and I had a little flash back about getting my blood wings... Kind wished they would pin it and give me a little slap!
Thanks, this is from MYFitnessPal.com they have a really nice and adjustable tracker there. Great food database and really easy to make meals and what not by selecting everything in a meal and saving it as one so you can reuse it if common. I just started using it before I was using my own spreadsheet. I wish it had a setting for the toggling of higher and lower calories goals from day to do. I mean you can go change the goal for each day but I am just leaving it at 2000 then putting my extra stuff in there on build days and allowing it to tell me I am over my targets for the day.
Here is my workout from this morning, lots of improvements from last time.
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From the improvements it seems my body has adjusted to the lack of carbs now and strength is starting to come back up nicely!
Peck Deck + 4 reps on last set
Incline Press - No comparison been doing decline
Straight Arm Pull Down - up 5 lbs and still got 3 more reps
Wide Grip Pull Downs - Up 2 reps at same weight on 1st set then remained their instead of dropping and got 3 more reps than last time when I dropped.
Machine Lateral Raise - 1 extra rep
DB Front raise 2 extra reps
Wide Grip Rows - did not have to drop weight second set like last time and still got one extra rep on it
Rear Delt Fly machine - 4 extra reps on last set
DB OH Tricep Extensions - Up two reps on second set did not have to drop for 3rd set, still got 3 extra reps 3rd set.
Dips - 4 extra on second set.
DreamWeaver
Legend
I am using FitnesPal.. great database you can get really specific