May 30 - Thursday Diet

Time	Food Name 1	Food Name 2	Brand	Carb	Protein	Fat
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	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2
7:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
7:30	Eggs	Medium Egg - 4 whole egg	Kroger	0	24	16
7:30	Butter	1/8 T Butter	Kroger	0.75	0	2.75
7:30	Fruit	Fresh Pineapple - 3 oz	Kroger	12	0	0
7:30	Bread	Whole Wheat Bread - 1 slice	Private Selection	23	5	1.5
7:30	Sauces	Blackberry Jam - 1/2T	Homemade	3.25	0	0
7:30	Drink	Green Tea w/1 t sugar	Lipton	4	0	0
10:30	Snack Foods	Zesty Salsa Wheat Thins - 15 count	Nabisco	22	2	5
10:30	Protein Shake	Annex - 1 scoop - Banana Cream w/water	Complete Nutrition	3	22	2
10:30	Fruit	Banana - 7-8"	Kroger	27	1	0
1:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
1:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
1:30	Chicken Breast	Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz	Tyson	0	53.9	2.97
1:30	Vegetable	Healthy Vision Mix - Zuchini, Carrots, Green Beans - 1/2 box	Green Giant	3	0.4	1
1:30	Prepared Foods	Guacamole with Fresh Avocados - 2T	Concord Foods	3	1	3
1:30	Vegetable	Potato - baked w/skin - 3 oz	Kroger	18	3	0
4:30	Snack Foods	Honey Dry Roasted Peanuts - 1 oz	Planter's	7	7	13
4:30	Prepared Foods	Rice Cake - White Cheddar (2)	Quaker	16	2	1
6:30	Chicken Breast	Skinless, Boneless, Fat Trimmed Chicken Breast - 8 oz	Tyson	0	39.2	2.16
6:30	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2
6:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
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	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
6:30	Vegetable	Raw broccoli - 3 oz	Kroger	5.4	2.7	0
6:30	Salad	Salad, no cheese, no dressing - 5 oz	Kroger	4.55	1.5	0.1
6:30	Salad Dressing	Olive Oil & Vineger - 1T	Ken's Lite	1.5	0	2
6:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625
6:30	Vegetable	Sweet potato with skin (3 oz)	Kroger	18	3	0
6:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625
6:30	Seasonings	Brown Sugar - 1 tsp	Kroger	4	0	0
9:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
9:30	Protein Shake	Inner Armour Casein (2 scoop) Vanilla w/1% Milk 16oz	Inner Armour	35	64	8.6
5/30/2013				215.70	231.95	71.21
			Carb	Protein	Fat	Calories
		Act Calories:	862.8	927.80	640.85	2431.45
		Act Percentages:	35.49%	38.16%	26.36%
		Goal by gram:	236.25	218.75	70
		Goals:	38.57%	35.71%	25.71%	2450
		Diff Percentages:	-3.09%	2.44%	0.64%	-18.555

May 30 - Thursday Workout

Stretching:

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

Standing Barbell Shoulder Press (OHP):

• 95 lb x 15 reps43.1 kg x 15 reps95 lb x 15 reps (+86 pts)
• 115 lb x 10 reps52.2 kg x 10 reps115 lb x 10 reps (+93 pts)
• 125 lb x 8 reps56.7 kg x 8 reps125 lb x 8 reps (+96 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+103 pts)

Clean and Press:

• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• 135 lb x 5 reps61.2 kg x 5 reps135 lb x 5 reps (+132 pts)
• SS1

Dumbbell Side Lateral Raise:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• SS1

High Pull:

• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+52 pts)
• SS2

Front Dumbbell Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+9 pts)
• SS3

Preacher Curl:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+18 pts)
• 85 lb x 6 reps38.6 kg x 6 reps85 lb x 6 reps (+18 pts)
• SS3

Alternate Hammer Dumbbell Curl:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• SS4

Lying Close-Grip Barbell Triceps Extension Behind The Head:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+20 pts)
• 85 lb x 8 reps38.6 kg x 8 reps85 lb x 8 reps (+20 pts)
• SS4

Standing One-Arm Dumbbell Curl Over Incline Bench:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+28 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+29 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+30 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+30 pts)
• SS5

Tricep Dumbbell Kickback:

• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+24 pts)
• 30 lb x 12 reps13.6 kg x 12 reps30 lb x 12 reps (+24 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+25 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+25 pts)
• SS5

Bench Dip (Seated Dip):

• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• SS6

Reverse Grip Triceps Pushdown:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 57.5 lb x 10 reps26.1 kg x 10 reps57.5 lb x 10 reps (+11 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+11 pts)
• SS6

Palms-Up Barbell Wrist Curl Over A Bench:

• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• SS7

Seated Dumbbell Palms-Up Wrist Curl:

• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• 20 lb x 10 reps9.1 kg x 10 reps20 lb x 10 reps (+17 pts)
• SS7

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 220 lb x 12 reps99.8 kg x 12 reps220 lb x 12 reps (+35 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)

Rocking Standing Calf Raise:

• 200 lb x 20 reps90.7 kg x 20 reps200 lb x 20 reps (+33 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• *seated

Crunch:

• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• 25 reps25 reps25 reps (+12 pts)
• SS8

Flat Straight Leg Raise:

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

Knee Tuck:

• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)
• 25 reps25 reps25 reps (+5 pts)

Other Bodyweight:

• 100 reps100 reps100 reps (+40 pts)
• 100 reps100 reps100 reps (+40 pts)
• seated oblique twist

May 29 - Wednesday Workout

https://www.fitocracy.com/entry/23062338/

Stretching:

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

Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 225 lb x 4 reps102.1 kg x 4 reps225 lb x 4 reps (+113 pts)
• 275 lb x 1 reps124.7 kg x 1 reps275 lb x 1 reps (+95 pts)
• 30 lb x 1 reps13.6 kg x 1 reps30 lb x 1 reps (+18 pts)
• 285 lb x 1 reps129.3 kg x 1 reps285 lb x 1 reps (+101 pts)
• 225 lb x 6 reps102.1 kg x 6 reps225 lb x 6 reps (+131 pts)
• 195 lb x 10 reps88.5 kg x 10 reps195 lb x 10 reps (+119 pts)
• 195 lb x 10 reps88.5 kg x 10 reps195 lb x 10 reps (+119 pts)
• Had a little assistance on set 4 @ 300 lbs, so I am not counting it.

Incline Dumbbell Bench Press:

• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+82 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• 85 lb x 5 reps38.6 kg x 5 reps85 lb x 5 reps (+85 pts)
• 75 lb x 10 reps34 kg x 10 reps75 lb x 10 reps (+88 pts)
• SS1

Close Grip Chin-Up:

• 12 reps || weighted || 10 lb12 reps || weighted || 10 lb12 reps || weighted || 10 lb (+90 pts)
• 12 reps || weighted || 15 lb12 reps || weighted || 15 lb12 reps || weighted || 15 lb (+97 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+83 pts)
• 10 reps || weighted || 25 lb10 reps || weighted || 25 lb10 reps || weighted || 25 lb (+90 pts)
• SS1

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• SS2

Wide-Grip Pull-Up:

• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+94 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+94 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+94 pts)
• 10 reps10 reps10 reps (+79 pts)
• 10 reps10 reps10 reps (+79 pts)
• SS2

Bent-Arm Dumbbell Pullover:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+24 pts)
• SS3

Close-Grip Front Lat Pulldown:

• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• 130 lb x 10 reps59 kg x 10 reps130 lb x 10 reps (+18 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• SS3

Dips - Chest Version:

• 35 reps || weighted || 15 lb35 reps || weighted || 15 lb35 reps || weighted || 15 lb (+246 pts)
• 35 reps || weighted || 15 lb35 reps || weighted || 15 lb35 reps || weighted || 15 lb (+246 pts)
• 35 reps || weighted || 15 lb35 reps || weighted || 15 lb35 reps || weighted || 15 lb (+246 pts)
• 35 reps || weighted || 15 lb35 reps || weighted || 15 lb35 reps || weighted || 15 lb (+246 pts)
• SS4

T-Bar Row:

• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+32 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+32 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+34 pts)
• SS4

Isolateral Plate Loaded Row:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+73 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+79 pts)
• 250 lb x 10 reps113.4 kg x 10 reps250 lb x 10 reps (+97 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+111 pts)

Barbell Squat:

• 135 lb x 20 reps61.2 kg x 20 reps135 lb x 20 reps (+86 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+115 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+127 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)

Front Barbell Squat:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+86 pts)
• 145 lb x 10 reps65.8 kg x 10 reps145 lb x 10 reps (+87 pts)
• 155 lb x 8 reps70.3 kg x 8 reps155 lb x 8 reps (+90 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+96 pts)
• 185 lb x 6 reps83.9 kg x 6 reps185 lb x 6 reps (+103 pts)
• SS5

Leg Extensions:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 125 lb x 10 reps56.7 kg x 10 reps125 lb x 10 reps (+18 pts)
• 135 lb x 8 reps61.2 kg x 8 reps135 lb x 8 reps (+18 pts)
• 150 lb x 8 reps68 kg x 8 reps150 lb x 8 reps (+20 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+22 pts)
• SS5

Standing Leg Curl:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 90 lb x 8 reps40.8 kg x 8 reps90 lb x 8 reps (+13 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+14 pts)
• SS6

Glute Kickback:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+15 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+16 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+17 pts)
• SS6

Abductor Machine:

• 100 lb x 12 reps45.4 kg x 12 reps100 lb x 12 reps (+14 pts)
• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+15 pts)
• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+15 pts)
• 110 lb x 12 reps49.9 kg x 12 reps110 lb x 12 reps (+15 pts)
• 80 lb x 20 reps36.3 kg x 20 reps80 lb x 20 reps (+13 pts)
• SS7

Calf Press On The Leg Press Machine:

• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 8 reps359.7 kg x 8 reps793 lb x 8 reps (+100 pts)
• 793 lb x 8 reps359.7 kg x 8 reps793 lb x 8 reps (+100 pts)
• 793 lb x 8 reps359.7 kg x 8 reps793 lb x 8 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• 793 lb x 10 reps359.7 kg x 10 reps793 lb x 10 reps (+100 pts)
• SS7

Seated Calf Raise:

• 165 lb x 25 reps74.8 kg x 25 reps165 lb x 25 reps (+27 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+38 pts)
• 305 lb x 4 reps138.3 kg x 4 reps305 lb x 4 reps (+47 pts)

Cable Crunch:

• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• 65 lb x 25 reps29.5 kg x 25 reps65 lb x 25 reps (+14 pts)
• SS8; no rest between any sets

Reverse Crunch:

• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• 25 reps25 reps25 reps (+32 pts)
• SS8; no rest between any sets *hanging

Dumbbell Side Bend:

• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• SS8; no rest between any sets

Hyperextension:

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