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MTINSIDEOUT's log to life and lift

6/06/13 food log:

5:30am: peanut butter and jelly on whole wheat and a lean shake RTD
9am: 1 scoop whey
12pm: beef/lamb with rice, hummus, falafel, side salad and pita
4pm: 1 scoop whey
7pm: 1 scoop OEprotein
10pm: burger on plate
 
6/06/13 workout log:

4x10 Iso lateral bench press machine 90lbs, 90lbs, 180lbs, 150lbs
3x10 Iso lateral incline press machine 90lbs, 140lbs, 140lbs
3x10 Tricep pushdown 65lbs
3x15 Standing tricep extension 35lbs
3x15 Standing upright row 60lbs
3x5 Single arm DB lateral raises 15lbs (alternated 5 reps this and 5 reps front raises)
3x5 Front raises 15lbs
3x10 overhead press machine 110lbs, 80lbs, 80lbs
 
6/07/13 food log:

5:30am: 1 scoop OEProtein
8am: Dunkin Donuts new donut sandwich (glazed donut, egg and sausage... it was awesome for anyone wondering)
8:30am: 4 munchkins
2pm: 20pc chicken nuggets
9pm: white rose double cheese burger and fries
11pm: 1pint BnJ's peanut butter world ice cream
 
6/08/13 food log:

3pm: Fridays half order pot stickers, half order bacon Mac n cheese bites, full order Korean steak tacos with rice
 
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This is progress from when I started this log. I will post more progress by July.
 
mtinsideout said:
6/08/13 food log:

3pm: Fridays half order pot stickers, half order bacon Mac n cheese bites, full order Korean steak tacos with rice
Click to expand...
7pm: 6" sub, OEprotein shake
10pm: Some chips and guacomole
 
6/09/13 food log:

12pm: pancakes eggs, bacon
3pm: 1 scoop OEprotein
6pm: 6" sub
10pm: rice, broccoli, general tsos chicken
 
6/09/13 workout log:

4x12 leg press 180lbs, 360lbs, 500lbs, 500lbs (each followed by calf press 20reps per set)
3x15 V-squat machine standing calf raises 180lbs, 180lbs, 270lbs
4x10 walking lunges 120lbs, 120lbs, 140lbs, 140lbs (alternating legs so 5reps per leg in each set)
3x over and underhand grip wrist rolls 10lbs
3x10 lying leg curls 125lbs
3x10 seated leg curls 150lbs
 
6/10/13 food log:

5:30am: peanut butter and jelly on whole wheat and 1 scoop OEprotein
9am: 1 scoop chocolate whey protein
 
mtinsideout said:
6/10/13 food log:

5:30am: peanut butter and jelly on whole wheat and 1 scoop OEprotein
9am: 1 scoop chocolate whey protein
Click to expand...

12pm: chicken ramen
4pm: 1 scoop chocolate whey protein
 
mtinsideout said:
6/10/13 food log:

5:30am: peanut butter and jelly on whole wheat and 1 scoop OEprotein
9am: 1 scoop chocolate whey protein
12pm: chicken ramen
4pm: 1 scoop chocolate whey protein
Click to expand...
7pm: 1 scoop OEprotein
9pm: general tso's chicken, rice, broccoli
 
6/11/13 workout log:

15min elliptical
11min treadmill (1mile)
15min elliptical
 
6/11/13 food log:

5:30am: peanut butter and jelly on whole wheat with 1 scoop OEprotein
9am: 1 scoop whey 5g BCAA's
12pm: lamb, rice, veggies
4pm: 1 scoop whey
7pm: 1 scoop OEprotein
9pm: fried pork, rice, broccoli
 
6/12/13 food log:

5:30am pb&j on whole wheat with 1 scoop OEP
9am: 1 scoop whey
12pm: 1/2 chicken wrap 1/2 steak wrap, potato salad, pasta salad
1:30pm: small brownie and chocolate chip cookie
3:30pm: 1 scoop whey
7pm: 1 scoop OEP and whey
10:30pm: 1 scoop OEP and whey
 
6/12/13 workout log:

10min elliptical warm up
3x10 BB flat bench 225lbs, 225lbs, 205lbs
3x15 life fitness tricep extension 100lbsx3 (tricep got tight using this machine but i toughed it out, no pain today)
3x15 DB military press 50lbsx3
3x15 Cable fly decline press 35lbsx3
3x15 smith machine shoulder shrugs 180lbsx3
3x12 DB incline press 120lbsx3 (60lbs per hand)
3x15 Life fitness lateral raise 80lbsx3
10min elliptical cool down
 
6/13/13 food log

5:30am: pb&j on whole wheat
9am: 1 scoop whey
12pm: rice, beans, 2 pork chops
3pm: 1 scoop whey
7:30pm: 1.5 scoops OEprotein, 1 scoop whey, slice of ice cream cake and a banana for protein shake
 
6/14/13 food log:

5:30am: pb&j
8am: whole wheat bagel sausage, bacon, egg and cheese
10:30am: 1 scoop whey
2pm: rice, pork and burger on plate
4pm: 1 scoop whey
7:30pm: 1 scoop OEP and whey
 
6/14/13 workout log:

2 miles on treadmill - 20min
20min on elliptical
 
6/15/13 food log:

8am: 1 scoop OEP and whey
4pm: cheeseburger
4:30pm: 20oz steak
6pm: small slcie of friendlys ice cream pizza and a salted caramel pretzel brownie
 
6/15/13 workout log:

3 mile run outside ~45min
 
6/16/13 food log:

10am: 1 scoop OEP
12pm: eggs benedict with chicken sausage and spinach with a side sweet potato fries
4pm: 1 scoop OEP and whey
 
6/16/13 workout log

iso lateral high row (machine) 180x15, 250x10, 250x10
iso lateral low row (machine) 180x12, 200x12, 200x12
bent over barbell row 155x10, 155x10, 155x10
bent over DB row 100lbs per arm 3 sets of 10 each arm
seated lat pull down 140x10, 200x6 (followed up by 140x4), 160x10
 
6/18/13 food log

5:30am: pb&j on whole wheat and 1 scoop OEP
9am: 1 scoop whey
12pm: chicken burrito
4pm: 1 scoop whey
7:30pm: seafood soup with veggies
8:30pm: 1 scoop OEP, 1 scoop whey, 3 scoops B&J chocolate brownie
 
6/19/13 food log:

5:30: pb&j on whole wheat
9am: 1 scoop whey
12pm: rice, chicken, veggies, hummus, pita bread
3pm: 1 scoop whey
7pm: half cup mixed almonds, hazel nuts, brazil nuts
10pm: sausage and peppers sandwich with fried potatoes
 
6/19/13 workout log:

motivation: bury your dead - color of money

leg press (life fitness machine) 3 sets 400lbsx20
lying leg curls 3 sets 80lbsx20, 80lbsx15, 65lbsx20
seated calf raises 3 sets 180lbsx20
1.2miles on treadmill - 15min
 
6/20/13 food log

5:30: pb&j on whole wheat
8am: choboni greek yogurt (strawberry banana)
9am: 1 scoop whey
12pm: grilled chicken and chinese noodles (chinese place called it grilled chicken but it was definitely fried)
3pm: 1 scoop whey
7pm: 1 scoop OEP
10pm: broccoli and cheese pasta, 1scoop OEP and 1 scoop whey
 
6/20/13 workout log

motivation: parkway drive - dead mans chest

DB bench press 60lbsx20 (60lbs per hand)
6 ways 10lbsx10, 10lbsx6, 10lbsx5 (10lbs per hand) yes 6 ways made me there bitch last night
chest flies (life fitness machine) 130lbsx20, 130x15(followed by 70lbsx10), 100lbsx20
overhead BB decline situps 60lbsx20, 50lbsx15(followed by 5 without weight), 50lbsx12(followed by 8 without weight)
abdominal life fitness machine 110lbsx20 (20 reps for left side, 20reps for right side, 20 reps for center)
treadmill 1mile - 11min
 
6/21/13 food log

5:30am: peanut butter and jelly on whole wheat
8am: bacon, egg, cheese on whole wheat bagel
1:30pm: mcdonalds 1/4 with cheese, 2 sweet chipotle mcwraps
9pm: eggplant rolitini and 4 cheese stuffed ravioli
 
6/22/13 food log

10am: waffle, eggs, small yogurt
4pm: chicken fingers and fries
7pm: protein bar
8:30pm:1 slice pizza and 4 chicken tenders
 
6/23/13 food log

1pm: 1 piece of french toast, pancake, battered toast and scrapple
7pm: stuffed mushrooms and chicken parm sandwich
 
6/24/13 food log

5:30am: pb&j on whole wheat
9am: 1 scoop whey
12pm: rice, chicken, hummus, pita bread, veggies
3pm: beef jerky
7:30pm: 1 scoop OEprotein
10:30pm: pork and saurkraut
 
6/24/13 workout log:

motivation: Emmure - Demons with Ryu (yes a song about street fighter lol)

10 pull ups
10 chin ups
30 push ups
20 dips
20 back raises
bicep preacher curls (machine) 45lbsx20
tricep kick backs (pulley machine) 15lbsx20 (per arm)
15min on treadmill 1.2m
 
6/25/13 food log

5:30am: PB&J and 1 scoop OEprotein
9am: 1 scoop whey
12pm: lamb, rice, veggies
3pm: 1 scoop whey
7:30pm: rice, chicken, veggies
10:30pm: 1 scoop OEprotein
 
6/26/13 food log

5:30am: PB&J on whole wheat
9am: 1 scoop whey
12pm: chicken parm hero
3pm: 1 scoop whey
7:30pm: 1 scoop OEprotein
10:30pm: chicken with hot sauce
 
6/26/13 workout log

BB bench press 135lbsx20, 205lbsx10, 205lbsx10, 135lbsx20
DB lateral raises 3 sets 15lbsx10
Standing overhead press (smith machine) 3 sets 90lbsx10
Chest pushdowns (fly machine) 50lbsx10, 50lbsx10, 30lbsx20
DB incline bench press 60lbsx10 (60lbs per arm)
Reverse flies (machine) 100lbsx15 (both arms) 70lbsx15 (single arm) 70lbsx15 (single arm)
BB upright row 3 sets 70lbsx15
 
6/27/13 food log

5:30am PB&J on whole wheat
9am: 1 scoop whey
12pm: chicken and broccoli
7pm: burger on plate with veggies
9pm: 2 scoops whey with peanut butter, almonds, hazelnuts, honey and cinnamon
 
6/28/13 food log

530am: pb&j on whole wheat
8am: egg white, sausage on whole wheat
12pm: 1 scoop whey
2pm: double burger on hard role
9:30pm: benihana steak, shrimp, fried rice, veggies, order of rainbow sushi rolls
 
6/28/13 workout log

ATG squats 135x15, 225x10, 225x10
Dead lift 135x15, 225x8, 225x8
Leg press 360x10, 460x10, 500x10 (each set followed by calf press x20 same weight)
Seated calf raises 180x20, 180x20, 180x20
Walking lunges 60lbs DB each hand 4 sets 10 reps
 
6/29/13 food log

11am: 6 eggs with 3 slices whole wheat toast
3pm: 1 scoop whey
11pm: (dominos) 3 slices pizza, 1 piece cheesy bread, 6 chicken tenders
 
6/30/13 food log

2pm: red robin A1 burger with fried egg
6:30pm: smart choice pasta and veggies dinner with 2 scoops whey
 
6/29/13 workout log

seated row with varied grip (life fitness machine) 160x21, 160x15, 160x15
bent over cable rows 50x10, 50x10, 50x10
v-grip lat pull downs 260x4, 180x6, 180x10, 180x10
bent over DB rows 70x10, 70x10, 70x10
10 min on elliptical
 
7/1/13 food log

5:30am PB&J on whole wheat
9am: 1 scoop whey
12pm: chicken and broccoli
5pm: 1 scoop whey
7:30pm: healthy choice sweet and sour chicken dinner and 1 scoop whey
 
Completely messed up the log over the holiday weekend and will get back on track this week.
 
7/8/13 food log

5:30am greek yogurt
9am: 1 scoop whey
12pm: salad with lamb
3pm: 1 scoop whey
7pm: 1 scoop whey
9:30pm: chicken and sausage with veggies
 
7/8/13 workout log

20 push ups
20 back raises
10 pull ups
10 chin ups
20 dips
20 calf extensions (machine) 170lbs
25min on treadmill (2miles)
 
7/9/13 food log

5:30am PB&J on whole wheat
9am: 1 scoop whey
12pm: salad with lamb
3pm: 1 scoop whey and greek yogurt
7pm: 10 ginger snap cookies
10pm: chicken and sausage with veggies, 1 scoop whey
 
7/9/13 workout log:

ATG Squats 225x6, 225x6, 295x3, 295x4, 135x20

Back extensions (machine) 110x15, 110x15, 110x15

Seated calf raises 180x20, 180x20, 180x20

Leg extensions (machine) 250x15, 250x15, 250x15

Seated leg curl 110x10, 110x10, 110x10, 110x10 (my knee was bugging me after the leg extensions so I had to lower the weight)

20 push ups
20 back raises
10 pull ups
10 chin ups
15 dips
 
7/14/13 workout log

Seated cable row 140x20x3
Single arm seated lat pull down (pulley machine) 60x10x3
Regular seated lat pulldown 200x10
Standing DB row 80x10x3
Iso low row machine 180x15x3
Iso high row machine 180x15x3
 
7/15/13 food log

5:30am: chobani greek yogurt
9am: 1 scoop whey
12pm: street meat, lamb rice, veggies
3pm: 1 scoop whey
7pm: steak and veggies
 
7/16/13 food log

5:30am: chobani greek yogurt
9am: 1 scoop whey
12pm: chicken, sausage, veggies
3pm: 1 scoop whey
7pm: steak and veggies, orange sherbert and vanilla ice cream pop, powdered donut
 
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