Mar 29 - Friday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)

Smith Machine Incline Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+48 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+52 pts)
• 165 lb x 10 reps74.8 kg x 10 reps165 lb x 10 reps (+55 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+59 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+61 pts)
• 135 lb x 12 reps61.2 kg x 12 reps135 lb x 12 reps (+46 pts)
• SS1

Seated Cable Row:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+40 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+41 pts)
• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+45 pts)
• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+49 pts)
• 160 lb x 15 reps72.6 kg x 15 reps160 lb x 15 reps (+52 pts)
• 165 lb x 12 reps74.8 kg x 12 reps165 lb x 12 reps (+52 pts)
• SS1

Machine Bench Press:

• 250 lb x 15 reps113.4 kg x 15 reps250 lb x 15 reps (+100 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+100 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+100 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+100 pts)
• 250 lb x 12 reps113.4 kg x 12 reps250 lb x 12 reps (+100 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+69 pts)
• SS2

Lat Pulldown:

• 110 lb x 15 reps49.9 kg x 15 reps110 lb x 15 reps (+26 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+27 pts)
• SS2

Machine Dips:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+21 pts)
• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+21 pts)
• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+21 pts)

Machine Bicep Curls:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+9 pts)
• just to see if my wrist still hurts... it does

Cycling (stationary):

• 0:10:00 || 2.9 mi || 145 BPM || 40 %0:10:00 || 2.9 mi || 145 BPM || 40 %0:10:00 || 2.9 mi || 145 BPM || 40 % (+97 pts)

Crunch:

• 50 reps50 reps50 reps (+25 pts)

V-Up:

• 20 reps20 reps20 reps (+14 pts)
• 20 reps20 reps20 reps (+14 pts)
• 20 reps20 reps20 reps (+14 pts)

Knee Tuck:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)

Side Crunch:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)

Mar 28 - Thursday Diet

Time	Food Name 1	Food Name 2	Brand	Carb	Protein	Fat
7:30	Juice	Orange Juice - Original	Kroger	26	2	0
7:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
7:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
7:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
7:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
7:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
7:30	Supplement	1200 mg Flaxseed Oil	Nature's Bounty	0	0	1
7:30	Supplement	1000 mg Fish Oil	Nature's Bounty	0	0	2
7:30	Eggs	Medium Egg White - 2	Kroger	0	7	0
7:30	Eggs	Medium Egg - 2 whole egg	Kroger	0	12	8
7:30	Tortilla	10" Flour Tortilla	Mi Casa	21	3	0
7:30	Cheese	Colby Jack - 1/2 slice	Kroger	0	2.5	3
7:30	Butter	1/4 T Butter	Kroger	1.5	0	5.5
7:30	Ham	Slice Ham - 6 slices	Buddig	3	10	2.5
7:30	Cottage Cheese	1 cup low fat cottage cheese	Kroger	10	24	5
7:30	Fruit	Canned Pineapple - 1/2 cup	Kroger	17	0	0
10:30	Protein Shake	Vanilla Cream Whey w/1% milk	Six Star	21	38	3.3
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
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	Sweet Agave Bourbon BBQ Sauce - 2T	Patti La Bella	13	0	0
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
4:00	Protein Shake	Vanilla Cream Whey w/1% milk	Six Star	21	38	3.3
4:00	Milk	1% - 8 fl oz	Kroger	13	8	2.3
4:00	Yogurt	Black Cherry	Kroger Greek	15	14	0
4:00	Eggs	Medium Egg Yolk - 1	Kroger	0	6	4
6:30	Cheese	Colby Jack - 1 slice	Kroger	0	5	6
6:30	Vegetable	Raw broccoli - 3 oz	Kroger	5.4	2.7	0
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	Tortilla	10" Flour Tortilla	Mi Casa	21	3	0
6:30	Chicken Breast	Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz	Tyson	0	53.9	2.97
6:30	Seasonings	Japanese Style Panko bread crumbs - 1/4 cup	Private Selection	10.5	0.5	0.25
6:30	Sauces	Thai Spicy Mango - 1T	Thai Kitchen	6.5	0	0
6:30	Juice	Vegetable Juice - Spicy 8 oz	Kroger	10	2	0
10:30	Protein Shake	Triple Chocolate Casein w/1% Milk 8oz	Six Star	22	33	2.8
10:30	Snack Foods	Honey Dry Roasted Peanuts - 1 oz	Kroger	8	6	12
3/28/2013				329.40	341.50	75.44
			Carb	Protein	Fat	Calories
		Act Calories:	1317.6	1366.00	678.96	3362.56
		Act Percentages:	39.18%	40.62%	20.19%
		Goals:	40.00%	40.00%	20.00%	3500
		Diff Percentages:	-0.82%	0.62%	0.19%	-137.44

Mar 28 - Thursday Workout

Stretching:

• 0:10:000:10:000:10:00 (+2 pts)
• 0:10:000:10:000:10:00 (+2 pts)

Machine Shoulder (Military) Press:

• 140 lb x 20 reps63.5 kg x 20 reps140 lb x 20 reps (+40 pts)
• 180 lb x 12 reps81.6 kg x 12 reps180 lb x 12 reps (+48 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+55 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)

Barbell Shrug:

• 180 lb x 20 reps81.6 kg x 20 reps180 lb x 20 reps (+44 pts)
• 270 lb x 15 reps122.5 kg x 15 reps270 lb x 15 reps (+76 pts)
• 270 lb x 12 reps122.5 kg x 12 reps270 lb x 12 reps (+74 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)
• 320 lb x 10 reps145.1 kg x 10 reps320 lb x 10 reps (+101 pts)

V-Squat Machine:

• 234 lb x 15 reps106.1 kg x 15 reps234 lb x 15 reps (+72 pts)
• 284 lb x 12 reps128.8 kg x 12 reps284 lb x 12 reps (+98 pts)
• 304 lb x 12 reps137.9 kg x 12 reps304 lb x 12 reps (+112 pts)
• 324 lb x 12 reps147 kg x 12 reps324 lb x 12 reps (+128 pts)
• 344 lb x 12 reps156 kg x 12 reps344 lb x 12 reps (+146 pts)

Leg Press:

• 373 lb x 10 reps169.2 kg x 10 reps373 lb x 10 reps (+49 pts)
• 463 lb x 10 reps210 kg x 10 reps463 lb x 10 reps (+67 pts)
• 553 lb x 10 reps250.8 kg x 10 reps553 lb x 10 reps (+90 pts)
• 553 lb x 20 reps250.8 kg x 20 reps553 lb x 20 reps (+101 pts)
• 643 lb x 10 reps291.7 kg x 10 reps643 lb x 10 reps (+122 pts)
• props to my workout partner today for the motivation on getting me to 20 reps on set 4

Calf Press On The Leg Press Machine:

• 643 lb x 15 reps291.7 kg x 15 reps643 lb x 15 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• 643 lb x 12 reps291.7 kg x 12 reps643 lb x 12 reps (+100 pts)
• SS1

Leg Extensions:

• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+28 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+36 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+36 pts)
• 150 lb x 15 reps68 kg x 15 reps150 lb x 15 reps (+22 pts)
• SS1

Lying Leg Curls:

• 70 lb x 20 reps31.8 kg x 20 reps70 lb x 20 reps (+14 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+20 pts)
• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+26 pts)
• SS1

Machine Calf Extension:

• 100 lb x 35 reps45.4 kg x 35 reps100 lb x 35 reps (+19 pts)
• 100 lb x 20 reps45.4 kg x 20 reps100 lb x 20 reps (+17 pts)
• 100 lb x 15 reps45.4 kg x 15 reps100 lb x 15 reps (+16 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• 100 lb x 13 reps45.4 kg x 13 reps100 lb x 13 reps (+15 pts)
• 100 lb x 7 reps45.4 kg x 7 reps100 lb x 7 reps (+14 pts)
• I-GO-U-GO to 100 reps

Flat Straight Leg Raise:

• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)
• 20 reps20 reps20 reps (+5 pts)

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)

Other Cardio:

• 0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me! (+2 pts)
• 0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me! (+2 pts)
• 0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me! (+2 pts)
• 0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me!0:00:20 || The Gods Hate Me! (+2 pts)
• stomach vacuums

Oblique Crunch:

• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)
• 20 reps20 reps20 reps (+10 pts)