Thursday, February 28, 2013

Feb 28 - Thursday Workout

  • Stretching:
    • 0:05:00 (+2 pts)
    • 0:10:00 (+2 pts)
  • Incline Dumbbell Bench Press:
    • 55 lb x 15 reps (+71 pts)
    • 70 lb x 10 reps (+82 pts)
    • 80 lb x 8 reps (+91 pts)
    • 90 lb x 6 reps (+97 pts)
    • 100 lb x 3 reps (+84 pts)
    • 80 lb x 8 reps (+91 pts)
    • Set 6 was a drop set; 1 rep short on set 5
  • Incline Dumbbell Flyes:
    • 37.5 lb x 10 reps (+20 pts)
    • 40 lb x 8 reps (+19 pts)
    • 40 lb x 8 reps (+19 pts)
    • 42.5 lb x 8 reps (+20 pts)
  • Hammer Grip Incline Dumbbell Bench Press:
    • 55 lb x 10 reps (+34 pts)
    • 60 lb x 10 reps (+35 pts)
    • 70 lb x 10 reps (+37 pts)
  • Cable Crossover:
    • 60 lb x 10 reps (+11 pts)
    • 60 lb x 10 reps (+11 pts)
    • 70 lb x 10 reps (+12 pts)
    • 70 lb x 10 reps (+12 pts)
    • SS w/pullups
  • Parallel-Grip Pull-Up:
    • 12 reps || weighted || 10 lb (+115 pts)
    • 12 reps || weighted || 10 lb (+115 pts)
    • 10 reps || weighted || 15 lb (+98 pts)
    • 10 reps || weighted || 15 lb (+98 pts)
    • 10 reps (+76 pts)
    • SS w/cable crossover
  • Isolateral Plate Loaded Row:
    • 230 lb x 15 reps (+90 pts)
    • 270 lb x 10 reps (+111 pts)
    • 270 lb x 10 reps (+111 pts)
    • 360 lb x 8 reps (+196 pts)
    • 360 lb x 8 reps (+196 pts)
    • 360 lb x 10 reps (+203 pts)
  • Wide-Grip Lat Pulldown:
    • 140 lb x 15 reps (+42 pts)
    • 160 lb x 12 reps (+47 pts)
    • 180 lb x 12 reps (+54 pts)
    • 180 lb x 12 reps (+54 pts)
  • T-Bar Row:
    • 90 lb x 15 reps (+34 pts)
    • 115 lb x 10 reps (+38 pts)
    • 90 lb x 15 reps (+34 pts)
    • SS w/seated calf raises
  • Seated Cable Row:
    • 165 lb x 15 reps (+54 pts)
    • 170 lb x 12 reps (+54 pts)
    • 170 lb x 10 reps (+52 pts)
    • 170 lb x 8 reps (+51 pts)
    • 170 lb x 8 reps (+51 pts)
    • 110 lb x 12 reps (+36 pts)
    • set 6 was a drop set; SS w/calf raises
  • Seated Calf Raise:
    • 185 lb x 25 reps (+31 pts)
    • 235 lb x 12 reps (+39 pts)
    • 235 lb x 15 reps (+40 pts)
    • 235 lb x 12 reps (+39 pts)
    • 235 lb x 12 reps (+39 pts)
    • 235 lb x 12 reps (+39 pts)
    • 235 lb x 15 reps (+40 pts)
    • 235 lb x 12 reps (+39 pts)
    • SS w/t-bar rows and seated cable rows
  • Other Bodyweight:
    • 15 reps (+6 pts)
    • 15 reps (+6 pts)
    • 15 reps (+6 pts)
    • 100 reps (+40 pts)
    • 100 reps (+40 pts)
    • set 1-3: lying front kick; set 4,5: seated oblique twist
  • Reverse Crunch:
    • 20 reps (+26 pts)
    • 20 reps (+26 pts)
    • 20 reps (+26 pts)
    • 20 reps (+26 pts)
  • Knee Tuck:
    • 15 reps (+5 pts)
    • 15 reps (+5 pts)
    • 15 reps (+5 pts)
  • Oblique Crunch:
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
    • 25 reps (+12 pts)
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Feb 27 - Wednesday Diet

Time Food Name 1 Food Name 2 Brand Carb Protein Fat
7:15 Juice Orange Juice - Original Kroger 26 2 0
7:15 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
7:15 Supplement 1000 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 Medium Egg White - 2 Kroger 0 7 0
7:15 Eggs Medium Egg - 2 whole egg Kroger 0 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 Cottage Cheese 1 cup low fat cottage cheese Kroger 10 24 5
10:30 Milk 1% - 8 fl oz Kroger 13 8 2.3
10:30 Fruit Banana Kroger 31 1 0
10:30 Eggs Medium Egg Yolk - 1 Kroger 0 2.5 4
10:30 Whey Protein Shake Super Adv Whey 1 srv (1 scoop) Cookies/Cream w/1% milk Body Fortress  20 34 4.3
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 Sauteed Onion and Mushroom - 1/4 cup Ragu 7 1 1.5
1:30 Supplement Vitamin B-complex - 1 tablet Solaray 0 0 0
1:30 Vegetable Potato - baked w/skin - 5 oz Kroger 30 5 0
1:30 Vegetable Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box Green Giant 11 3.75 1.25
4:00 Yogurt Blueberry Kroger Greek 15 14 0
4:00 Eggs Medium Egg Yolk - 1 Kroger 0 2.5 4
4:00 Milk 1% - 8 fl oz Kroger 13 8 2.3
4:00 Whey Protein Shake Super Adv Whey 1 srv (1 scoop) Cookies/Cream w/1% milk Body Fortress  20 34 4.3
6:30 Supplement 1200 mg Flaxseed Oil Nature's Bounty 0 0 1
6:30 Supplement 1000 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 Drink Red Wine - 1 oz N/A - Various 8 0 0
6:30 Juice Vegetable Juice - Spicy 8 oz Kroger 10 2 0
6:30 Chicken Breast Skinless, Boneless, Fat Trimmed Chicken Breast - 8.5 oz Tyson 0 41.65 2.295
6:30 Olive Oil 1/6 Tblspn Kroger 0 0 2.166667
6:30 Vegetable Potato - baked w/skin - 5 oz Kroger 30 5 0
6:30 Vegetable Raw carrot - 3 oz Kroger 7.5 1.2 0
6:30 Vegetable Raw broccoli - 2 oz Kroger 3.6 1.8 0
6:30 Sauces Ketchup - Simply Heinz - 1/8 cup Heinz 8 0 0
6:30 Cheese Provolone - 1 slice Kroger 0 5 6
11:00 Sauces Blackberry Jam - 2T Homemade 13 0 0
11:00 Bread Whole Wheat Bread - 1 slice Private Selection 23 5 1.5
11:00 Cottage Cheese 1 cup low fat cottage cheese Kroger 10 24 5
11:00 Fruit Canned Pineapple - 1/2 cup Kroger 17 0 0
2/26/2013       362.10 314.30 72.63
Carb Protein Fat Calories
Act Calories: 1448.4 1257.20 653.69 3359.29
Act Percentages: 43.12% 37.42% 19.46%  
Goals: 40.00% 40.00% 20.00% 3500
Diff Percentages: 3.12% -2.58% -0.54% -140.715
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Wednesday, February 27, 2013

Feb 27 - Wednesday Workout

  • Stretching:
    • 0:10:00 (+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)
    • 85 lb x 5 reps (+83 pts)
  • Dumbbell Side Lateral Raise:
    • 25 lb x 10 reps (+37 pts)
    • 25 lb x 10 reps (+37 pts)
    • 25 lb x 10 reps (+37 pts)
    • 25 lb x 10 reps (+37 pts)
  • Seated Side Lateral Raise:
    • 25 lb x 12 reps (+9 pts)
    • 35 lb x 10 reps (+9 pts)
    • 35 lb x 10 reps (+9 pts)
    • 35 lb x 10 reps (+9 pts)
  • Machine Shoulder (Military) Press:
    • 140 lb x 15 reps (+38 pts)
    • 180 lb x 12 reps (+48 pts)
    • 230 lb x 12 reps (+68 pts)
    • 270 lb x 12 reps (+89 pts)
    • 360 lb x 2 reps (+91 pts)
    • 180 lb x 12 reps (+48 pts)
  • Front Cable Raise:
    • 30 lb x 10 reps (+9 pts)
    • 25 lb x 12 reps (+9 pts)
    • 25 lb x 12 reps (+9 pts)
    • 25 lb x 12 reps (+9 pts)
    • SS w/bench press
  • Standing Dumbbell Upright Row:
    • 40 lb x 10 reps (+30 pts)
    • 40 lb x 10 reps (+30 pts)
    • 40 lb x 10 reps (+30 pts)
    • SS w/pronated tricep ext
  • Barbell Shrug:
    • 380 lb x 10 reps (+151 pts)
    • 380 lb x 10 reps (+151 pts)
    • 470 lb x 7 reps (+250 pts)
    • 470 lb x 7 reps (+250 pts)
  • Barbell Shrug Behind The Back:
    • 290 lb x 10 reps (+55 pts)
    • 290 lb x 10 reps (+55 pts)
    • 290 lb x 10 reps (+55 pts)
    • 290 lb x 10 reps (+55 pts)
    • SS w/pushdown
  • One Arm Pronated Dumbbell Triceps Extension:
    • 35 lb x 10 reps (+19 pts)
    • 35 lb x 10 reps (+19 pts)
    • 35 lb x 10 reps (+19 pts)
    • SS w/db upright row
  • Triceps Pushdown - V-Bar Attachment:
    • 70 lb x 25 reps (+14 pts)
    • 77.5 lb x 12 reps (+13 pts)
    • 85 lb x 10 reps (+13 pts)
    • 92.5 lb x 10 reps (+14 pts)
    • SS w/shrugs
  • Smith Machine Close-Grip Bench Press:
    • 145 lb x 12 reps (+48 pts)
    • 155 lb x 10 reps (+50 pts)
    • 165 lb x 8 reps (+51 pts)
    • 185 lb x 8 reps (+59 pts)
    • 195 lb x 8 reps (+63 pts)
  • Bench Dip (Seated Dip):
    • 20 reps (+32 pts)
    • 20 reps (+32 pts)
    • SS w/calf press
  • Calf Press On The Leg Press Machine:
    • 553 lb x 15 reps (+100 pts)
    • 603 lb x 12 reps (+100 pts)
    • 603 lb x 12 reps (+100 pts)
    • 603 lb x 15 reps (+100 pts)
    • 603 lb x 10 reps (+100 pts)
    • 503 lb x 12 reps (+71 pts)
    • 503 lb x 10 reps (+69 pts)
    • 503 lb x 10 reps (+69 pts)
    • 503 lb x 10 reps (+69 pts)
    • 503 lb x 10 reps (+69 pts)
  • Crunch:
    • 30 reps (+15 pts)
    • 30 reps (+15 pts)
    • 30 reps (+15 pts)
    • 30 reps (+15 pts)
  • Other Bodyweight:
    • 15 reps (+6 pts)
    • 15 reps (+6 pts)
    • 15 reps (+6 pts)
    • 40 reps (+16 pts)
    • 40 reps (+16 pts)
    • set 1-3: side leg raises; set 4,5: bent over oblique twist
  • Other Cardio:
    • 0:00:20 || The Gods Hate Me! (+2 pts)
    • 0:00:20 || The Gods Hate Me! (+2 pts)
    • 0:00:20 || The Gods Hate Me! (+2 pts)
    • 0:00:20 || The Gods Hate Me! (+2 pts)
    • 0:00:20 || The Gods Hate Me! (+2 pts)
    • stomach vaccums
  • Bicycle (abs):
    • 100 reps (+40 pts)
  • 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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