June 28 - Friday Workout

Stretching:

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

Foam Rolling:

• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)

Barbell Incline Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+84 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+91 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+100 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+107 pts)
• 205 lb x 6 reps93 kg x 6 reps205 lb x 6 reps (+115 pts)
• 215 lb x 4 reps97.5 kg x 4 reps215 lb x 4 reps (+106 pts)
• SS1

Wide-Grip Lat Pulldown:

• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+40 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+43 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+46 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+49 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+52 pts)
• SS1

Dumbbell Bench Press:

• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+87 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+108 pts)
• SS2

Close-Grip Front Lat Pulldown:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+24 pts)
• SS2

Dumbbell Flyes:

• 35 lb x 10 reps15.9 kg x 10 reps35 lb x 10 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)

Isolateral Plate Loaded Row:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+64 pts)
• 230 lb x 12 reps104.3 kg x 12 reps230 lb x 12 reps (+87 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)

Weighted Decline Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+36 pts)
• 25 lb x 20 reps11.3 kg x 20 reps25 lb x 20 reps (+36 pts)
• SS3 (quadset)

Dumbbell Side Bend:

• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 20 reps20.4 kg x 20 reps45 lb x 20 reps (+35 pts)
• 45 lb x 25 reps20.4 kg x 25 reps45 lb x 25 reps (+37 pts)
• SS3 (quadset)

Weighted Reverse Crunch:

• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+21 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+21 pts)
• 12.5 lb x 15 reps5.7 kg x 15 reps12.5 lb x 15 reps (+21 pts)
• SS3 (quadset) *hanging

Hyperextension:

• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• 15 reps15 reps15 reps (+5 pts)
• SS3 (quadset)

Arnold's 1% Circuit (Bodyweight):

• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• with stretching

June 27 - Thursday Diet

Time	Food Name 1	Food Name 2	Brand	Carb	Protein	Fat	Alcohol
7:30	Dairy	Large Egg - 4 whole egg	Kroger	0	24	20	0
7:30	Butter	1/8 T Butter	Kroger	0.75	0	2.75	0
7:30	Fruit	Fresh Pineapple - 3 oz	Kroger	12	0	0	0
7:30	Bread	Whole Wheat Bread - 1 slice	Private Selection	23	5	1.5	0
7:30	Sauces	Blackberry Jam - 1T	Homemade	6.5	0	0	0
7:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0
7:30	Supplement	Men's Multivitamin	Kroger	0	0	0	0
7:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0	0
7:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0	0
7:30	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2	0
7:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0
7:30	Supplement	Glucosamine w/Condrotin - 2200 mg	Nature's Bounty	0	0	0	0
7:30	Bread	Banana Nut Protein Bread - 1 slice	Chiquita	29.25	6.8	4.8	0
7:30	Drink	Green Tea w/1 t sugar	Lipton	4	0	0	0
10:30	Fruit	Red Delicious Apple - 1 apple	Kroger	23.8	0	0	0
10:30	Oatmeal	Blueberry & Cream - 1 packet	Kroger	26	3	2.5	0
10:30	Protein Shake	Super Adv Whey Isolate 1 srv (1 scoop) Vanilla Cream w/water	Body Fortress	1.5	30	0.25	0
10:30	Supplement	L-Glutamine - 9g - 2t (2 serving)	Body Fortress	0	0	0	0
10:30	Supplement	Micronized Creatine Powder - Creatine Monohydrate - (5g) - 1 tsp	Optimum Nutrition	0	0	0	0
1:30	Chicken	Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz	Tyson	0	53.9	2.97	0
1:30	Vegetable	Potato - baked w/skin - 3 oz	Kroger	18	3	0	0
1:30	Sauces	Cantina Chipolte Salsa - 2T	Tostitos	2	0	0	0
1:30	Vegetable	Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box	Green Giant	11	3.75	1.25	0
1:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625	0
1:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0
1:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0
4:30	Snack Foods	Honey Dry Roasted Peanuts - 1 oz	Planter's	7	7	13	0
4:30	Oatmeal	Peaches and Cream Oatmeal - 1 packet	Kroger	27	3	2	0
6:00	Chicken	Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz	Tyson	0	53.9	2.97	0
6:00	Prepared Foods	Salad, no cheese, no dressing - 10 oz	Kroger	9.1	3	0.2	0
6:00	Salad Dressing	Lite Italian - 2T	Wishbone	3	0	2.5	0
6:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0
6:00	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0	0
6:00	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0	0
6:00	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2	0
6:00	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0
6:00	Supplement	Glucosamine w/Condrotin - 2200 mg	Nature's Bounty	0	0	0	0
6:00	Sauces	Tomatillo Salsa Verde - 2T	Kroger	2	0	0	0
6:00	Vegetable	Potato - baked w/skin - 3 oz	Kroger	18	3	0	0
9:30	Supplement	L-Glutamine - 9g - 2t (2 serving)	Body Fortress	0	0	0	0
9:30	Supplement	Micronized Creatine Powder - Creatine Monohydrate - (5g) - 1 tsp	Optimum Nutrition	0	0	0	0
9:30	Protein Shake	Inner Armour Casein (1 scoop) Vanilla w/1% Milk 8oz	Inner Armour	17.5	32	4.3	0
6/27/2013				244.03	231.48	71.05	0.00
			Carb	Protein	Fat	Alc	Calories
		Act Calories:	976.1	925.90	639.47	0	2541.47
		Act Percentages:	38.41%	36.43%	25.16%	0.00%
		Goal by gram:	236.25	218.75	70	N/A
		Goals:	38.57%	35.71%	25.71%	N/A	2450
		Diff Percentages:	-0.16%	0.72%	-0.55%	N/A	91.4725

June 27 - Thursday Workout

Stretching:

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

Foam Rolling:

• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)

Machine Shoulder (Military) Press:

• 160 lb x 15 reps72.6 kg x 15 reps160 lb x 15 reps (+43 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+54 pts)
• 230 lb x 8 reps104.3 kg x 8 reps230 lb x 8 reps (+64 pts)
• 250 lb x 8 reps113.4 kg x 8 reps250 lb x 8 reps (+73 pts)
• SS1

Cable Seated Lateral Raise:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• SS1 *standing

Arnold Dumbbell Press:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+43 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+46 pts)
• 60 lb x 8 reps27.2 kg x 8 reps60 lb x 8 reps (+47 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+49 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)
• 22.5 lb x 12 reps10.2 kg x 12 reps22.5 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+10 pts)
• SS2

Lying Rear Delt Raise:

• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• 10 lb x 10 reps4.5 kg x 10 reps10 lb x 10 reps (+8 pts)
• no rest between any sets

EZ-Bar 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)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+21 pts)
• 105 lb x 8 reps47.6 kg x 8 reps105 lb x 8 reps (+23 pts)
• SS3

Lying Close-Grip Barbell Triceps Extension Behind The Head:

• 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 10 reps34 kg x 10 reps75 lb x 10 reps (+19 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• SS3

Alternate Hammer Dumbbell Curl:

• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• SS4

Reverse Triceps Bench Press:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• SS4

Concentration Curls:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+9 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+9 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+9 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+9 pts)
• SS5

Cable Rope Overhead Triceps Extension:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 87.5 lb x 10 reps39.7 kg x 10 reps87.5 lb x 10 reps (+14 pts)
• SS5

Close-Grip Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+82 pts)
• 165 lb x 8 reps74.8 kg x 8 reps165 lb x 8 reps (+91 pts)
• 175 lb x 8 reps79.4 kg x 8 reps175 lb x 8 reps (+98 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+105 pts)

Seated Dumbbell Palms-Up Wrist Curl:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+19 pts)
• SS6

Seated Calf Raise:

• 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)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• SS6

Other Bodyweight:

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

Arnold's 1% Circuit (Bodyweight):

• 8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps8 reps || 5 reps || 15 sec || 15 reps || 6 reps || 10 reps (+50 pts)
• with stretching