Thursday, January 31, 2013

Jan 31 - Thursday Workout

  • Stretching:
    • 0:10:00 (+2 pts)
    • 0:05:00 (+2 pts)
    • 0:10:00 (+2 pts)
  • Barbell Squat:
    • 135 lb x 15 reps (+82 pts)
    • 205 lb x 10 reps (+124 pts)
    • 225 lb x 8 reps (+137 pts)
    • 245 lb x 6 reps (+147 pts)
    • 275 lb x 4 reps (+154 pts)
    • 290 lb x 4 reps (+171 pts)
    • extra set #6
  • One-Leg Press:
    • 218 lb x 10 reps (+49 pts)
    • 218 lb x 10 reps (+49 pts)
    • 218 lb x 10 reps (+49 pts)
  • Leg Press:
    • 458 lb x 5 reps (+56 pts)
    • 548 lb x 5 reps (+75 pts)
    • 598 lb x 5 reps (+89 pts)
    • 618 lb x 5 reps (+95 pts)
  • Stiff-Legged Barbell Deadlift:
    • 155 lb x 10 reps (+89 pts)
    • 200 lb x 10 reps (+120 pts)
    • 235 lb x 10 reps (+152 pts)
  • Lying Leg Curls:
    • 120 lb x 12 reps (+18 pts)
    • 140 lb x 12 reps (+20 pts)
    • 160 lb x 15 reps (+24 pts)
    • 3 extra reps on set 3
  • Parallel-Grip Pull-Up:
    • 15 reps (+130 pts)
    • 15 reps (+130 pts)
    • 10 reps (+76 pts)
    • 10 reps (+76 pts)
  • Isolateral Plate Loaded Row:
    • 230 lb x 15 reps (+90 pts)
    • 250 lb x 10 reps (+97 pts)
    • 270 lb x 8 reps (+107 pts)
    • 280 lb x 6 reps (+107 pts)
    • 350 lb x 6 reps (+171 pts)
    • 2 extra reps on set 5
  • T-Bar Row:
    • 90 lb x 8 reps (+31 pts)
    • 100 lb x 10 reps (+34 pts)
    • 90 lb x 8 reps (+31 pts)
    • 90 lb x 8 reps (+31 pts)
  • Calf Press On The Leg Press Machine:
    • 543 lb x 15 reps (+96 pts)
    • 593 lb x 10 reps (+100 pts)
    • 618 lb x 8 reps (+100 pts)
    • 618 lb x 8 reps (+100 pts)
    • 618 lb x 8 reps (+100 pts)
    • 618 lb x 8 reps (+100 pts)
    • 618 lb x 8 reps (+100 pts)
    • 618 lb x 8 reps (+100 pts)
    • 618 lb x 8 reps (+100 pts)
    • 618 lb x 8 reps (+100 pts)
  • Crunch:
    • 30 reps (+15 pts)
    • 30 reps (+15 pts)
    • 30 reps (+15 pts)
    • 30 reps (+15 pts)
    • 30 reps (+15 pts)
  • V-Up:
    • 25 reps (+17 pts)
    • 25 reps (+17 pts)
    • 25 reps (+17 pts)
    • 25 reps (+17 pts)
  • Other Cardio:
    • 0:00:30 || The Gods Hate Me! (+2 pts)
    • 0:00:30 || The Gods Hate Me! (+2 pts)
    • 0:00:30 || The Gods Hate Me! (+2 pts)
    • 0:00:30 || The Gods Hate Me! (+2 pts)
    • stomach vaccums
  • Other Bodyweight:
    • 100 reps (+40 pts)
    • 100 reps (+40 pts)
    • seated oblique twist
  • Oblique Crunch:
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
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Left Wrist/Ulna Injury

Took an extra rest day yesterday and went to get a x-ray on my left wrist and ulna. I have been experiencing a bit of pain for about a week. When I had a similar pain on my right arm, I found out I cracked my ulna after 12 weeks of putting up with it. Luckily, no fracture this time... probably just some tired tendons and muscles.

I'll go a little lighter on some exercises and will be applying heat at night along with a steady diet of ibuprofren.
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Cholesterol Screening

I have been eating between 4 and 6 eggs every day for nearly six months now.  I have heard all kinds of opinions on this... some say it's bad for cholesterol, some say there are enzymes that neutralize the cholesterol, etc.  I naturally have high cholesterol; probably genetic.  Well, in my experience, the people who are saying to avoid eggs due to cholesterol are absolutely wrong.  I just had my screening and my total cholesterol is lower than it has ever been, and the only change has been my diet.  My doctor said I did have a LDL level that was high, but my LDL level has always been between 90-110 and he said it was nothing to worry about.

Total Cholesteral: 169  (best below 200)
HDL: 52 (best above 35)
LDL: 106 (best below 100)
Triglycerides: 57

Total cholesterol was down from 199 during my last screening before my diet change.  I will continue to eat 4+ eggs per day based on this test.
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Jan 30 - Wednesday Diet

Today was a bad day for the diet.  I had to fast 12 hours to have a cholesterol screening which eliminanted my 6th meal and I went to get x-ray for my left ulna and wrist which eliminated my 2nd meal of the day. 

Time Food Name 1 Food Name 2 Brand Carb Protein Fat
7:15 Juice Orange Juice - Original Kroger 26 2 0
7:15 Shake Instant Breakfast w/ 1% Milk 8 oz Carnation 39 13 3.3
7:15 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
7:15 Supplement 1200 mg Fish Oil Nature's Bounty 0 0 1
7:15 Supplement Men's Multivitamin Kroger 0 0 0
7:15 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
7:15 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
7:15 Supplement Vitamin B-complex - 1 tablet Solaray 0 0 0
7:15 Eggs 2 Egg Yolk Kroger 2 6 10
7:15 Eggs 2 whole egg Kroger 2 12 8
7:15 Tortilla 10" Flour Tortilla Mi Casa 21 3 0
7:15 Cheese Medium Cheddar - 1/2 slice Kroger 0 2.5 3.5
7:15 Butter 1/4 T Butter Kroger 1.5 0 5.5
7:15 Ham Slice Ham - 6 slices Buddig 3 10 2.5
7:15 Fruit Canned Pineapple - 1/2 cup Kroger 24 0 0
1:30 Vegetable Potato - baked w/skin - 4 oz Kroger 24 4 0
1:30 Chicken Breast Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz Tyson 0 53.9 2.97
1:30 Seasonings Japanese Style Panko bread crumbs - 1/4 cup Private Selection 10.5 0.5 0.25
1:30 Sauces Mushroom and Green Pepper Sauce - 1/4 cup Ragu 7.5 1 1
1:30 Vegetable Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box Green Giant 11 3.75 1.25
1:30 Supplement Vitamin B-complex - 1 tablet Solaray 0 0 0
4:00 Eggs 1 Raw Egg Yolk Kroger 1 3 5
4:00 Milk 1% - 8 fl oz Kroger 13 8 2.3
4:00 Whey Protein Shake Super Adv Whey 1 srv (1 scoop) Chocolate w/1% milk Body Fortress  16 34 4.3
4:00 Fruit Banana Kroger 31 1 0
6:30 Juice Vegetable Juice - Spicy 8 oz Kroger 10 2 0
6:30 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
6:30 Supplement 1200 mg Fish Oil Nature's Bounty 0 0 1
6:30 Supplement B-6 100 mg - 1 tablet Complete Nutrition 0 0 0
6:30 Supplement B-12 1000 mcg - 1 tablet Nature Made 0 0 0
6:30 Sauces Mushroom and Green Pepper Sauce - 1/8 cup Ragu 3.75 0.5 0.5
6:30 Vegetable Onion (1/2 oz) Kroger 1.5 0 0
6:30 Beef 93% Lean Fresh Ground Beef - 5.5 oz Kroger 0 33 11
6:30 Vegetable Cous cous - 1/4 cup Kroger 33 3 0.5
6:30 Sauces Ketchup - Simply Heinz - 1/8 cup Heinz 8 0 0
6:30 Olive Oil 1/4 Tblspn Kroger 0 0 3.25
8:00 Whey Protein Shake Inner Armour Casein w/Milk Inner Armour 4.5 24 2
1/30/2013       293.25 220.15 71.12
Carb Protein Fat Calories
Act Calories: 1173 880.60 640.08 2693.68
Act Percentages: 43.55% 32.69% 23.76%  
Goals: 40.00% 40.00% 20.00% 3750
Diff Percentages: 3.55% -7.31% 3.76% -1056.3
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Wednesday, January 30, 2013

Jan 29 - Tuesday Workout

  • Stretching:
    • 0:10:00 (+2 pts)
    • 0:05:00 (+2 pts)
    • 0:10:00 (+2 pts)
  • Seated Dumbbell Shoulder Press:
    • 40 lb x 15 reps (+57 pts)
    • 65 lb x 10 reps (+75 pts)
    • 70 lb x 8 reps (+77 pts)
    • 75 lb x 6 reps (+77 pts)
    • 80 lb x 4 reps (+71 pts)
  • Arnold Dumbbell Press:
    • 40 lb x 8 reps (+41 pts)
    • 50 lb x 8 reps (+44 pts)
    • 50 lb x 8 reps (+44 pts)
    • 50 lb x 8 reps (+44 pts)
  • Seated Side Lateral Raise:
    • 25 lb x 10 reps (+9 pts)
    • 25 lb x 10 reps (+9 pts)
    • 35 lb x 10 reps (+9 pts)
    • 35 lb x 10 reps (+9 pts)
  • Front Dumbbell Raise:
    • 25 lb x 8 reps (+17 pts)
    • 25 lb x 8 reps (+17 pts)
    • 25 lb x 8 reps (+17 pts)
    • 25 lb x 8 reps (+17 pts)
  • Dumbbell Shrug:
    • 90 lb x 10 reps (+28 pts)
    • 100 lb x 10 reps (+30 pts)
    • 100 lb x 10 reps (+30 pts)
    • SS w/hammer curl
  • Chin-Up:
    • 10 reps (+74 pts)
    • 10 reps (+74 pts)
    • 10 reps (+74 pts)
    • 10 reps (+74 pts)
    • SS w/cable curl
  • Hammer Dumbbell Curl:
    • 40 lb x 10 reps (+20 pts)
    • 40 lb x 10 reps (+20 pts)
    • 40 lb x 10 reps (+20 pts)
  • Standing One-Arm Biceps Cable Curl:
    • 45 lb x 8 reps (+15 pts)
    • 50 lb x 8 reps (+15 pts)
    • 50 lb x 8 reps (+15 pts)
    • 50 lb x 8 reps (+15 pts)
    • SS w/chins
  • Standing One-Arm Dumbbell Curl Over Incline Bench:
    • 30 lb x 10 reps (+28 pts)
    • 30 lb x 10 reps (+28 pts)
    • 32.5 lb x 10 reps (+29 pts)
    • 32.5 lb x 10 reps (+29 pts)
  • Lying Barbell Triceps Extension ("Skullcrusher"):
    • 65 lb x 10 reps (+12 pts)
    • 65 lb x 10 reps (+12 pts)
    • 65 lb x 10 reps (+12 pts)
    • 65 lb x 10 reps (+12 pts)
  • Cable Rope Overhead Triceps Extension:
    • 72.5 lb x 10 reps (+12 pts)
    • 80 lb x 8 reps (+12 pts)
    • 80 lb x 8 reps (+12 pts)
    • 80 lb x 8 reps (+12 pts)
    • 2 extra reps on set 1
  • Reverse Grip Triceps Pushdown:
    • 20 lb x 8 reps (+8 pts)
    • 20 lb x 8 reps (+8 pts)
    • 15 lb x 10 reps (+8 pts)
    • 15 lb x 10 reps (+8 pts)
    • one arm isolated reverse pushdown; 2 reps short on 1st 2 sets
  • Calf Press On The Leg Press Machine:
    • 483 lb x 15 reps (+64 pts)
    • 483 lb x 15 reps (+64 pts)
    • 483 lb x 15 reps (+64 pts)
    • 483 lb x 15 reps (+64 pts)
    • 483 lb x 15 reps (+64 pts)
    • 533 lb x 10 reps (+85 pts)
    • 533 lb x 10 reps (+85 pts)
    • 533 lb x 10 reps (+85 pts)
    • 533 lb x 10 reps (+85 pts)
    • 533 lb x 10 reps (+85 pts)
  • Seated Calf Raise:
    • 235 lb x 8 reps (+36 pts)
    • 235 lb x 8 reps (+36 pts)
    • 235 lb x 8 reps (+36 pts)
    • 235 lb x 8 reps (+36 pts)
  • Reverse Crunch:
    • 15 reps (+19 pts)
    • 15 reps (+19 pts)
    • 15 reps (+19 pts)
    • 15 reps (+19 pts)
  • Flat Straight Leg Raise:
    • 30 reps (+6 pts)
    • 30 reps (+6 pts)
    • 30 reps (+6 pts)
  • Oblique V-Ups:
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)
    • no rest between any sets; also no rest between crunch and v-up
  • Oblique Crunch:
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • no rest between any sets; also no rest between crunch and v-up
  • Cycling (stationary):
    • 0:30:07 || 7.2 mi || 14.4 mph || 155 BPM || 12 % (+216 pts)
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