May 2 - 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	1200 mg Flaxseed Oil	Nature's Bounty	0	0	1
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	Cottage Cheese	1 cup low fat cottage cheese	Kroger	10	24	5
7:30	Fruit	Canned Pineapple - 1/4 cup	Kroger	12	0	0
10:30	Fruit	Banana - 7-8"	Kroger	27	1	0
10:30	Protein Shake	Super Adv Whey Isolate 1 srv (1 scoop) Chocolate Peanut Butter 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	Vegetable	Potato - baked w/skin - 3 oz	Kroger	18	3	0
1:30	Sauces	Pineapple Teriyaki Marinade Sauce - 1T	Kona Coast	6	1	0.5
1:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625
1:30	Vegetable	Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box	Green Giant	11	3.75	1.25
1:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
1:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
4:00	Yogurt	Blueberry	Kroger Greek	15	14	0
6:30	Salad	Salad, no cheese, no dressing - 4 oz	Kroger	3.64	1.2	0.08
6:30	Salad Dressing	Oil & Vineger - 1T	Ken's Lite	1.5	0	2
6:30	Vegetable	Raw broccoli - 4 oz	Kroger	7.2	3.6	0
6:30	Beef	93% Lean Fresh Ground Beef - 5 oz	Kroger	0	30	10
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	2000 mg Fish Oil	Nature's Bounty	0	0	2
6:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
6:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
10:30	Protein Shake	Inner Armour Casein w/1% Milk 8oz	Inner Armour	17.5	32	4.3
10:30	Beef	93% Lean Fresh Ground Beef - 3 oz	Kroger	0	18	6
5/2/2013				162.22	245.58	63.21
			Carb	Protein	Fat	Calories
		Act Calories:	648.86	982.30	568.91	2200.07
		Act Percentages:	29.49%	44.65%	25.86%
		Goal by gram:	180	N/A	N/A
		Goals:	35.00%	40.00%	25.00%	2500
		Diff Percentages:	-5.51%	4.65%	0.86%	-299.93

May 2 - Thursday Workout

https://www.fitocracy.com/entry/21848379/

 

Stretching:

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

Seated Dumbbell Shoulder Press:

• 40 lb x 15 reps18.1 kg x 15 reps40 lb x 15 reps (+57 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+75 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+77 pts)
• 75 lb x 6 reps34 kg x 6 reps75 lb x 6 reps (+77 pts)
• SS1

Dumbbell Side Lateral Raise:

• 20 lb x 8 reps9.1 kg x 8 reps20 lb x 8 reps (+34 pts)
• 22.5 lb x 8 reps10.2 kg x 8 reps22.5 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+35 pts)
• SS1

Machine Shoulder (Military) Press:

• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 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)
• 220 lb x 8 reps99.8 kg x 8 reps220 lb x 8 reps (+59 pts)
• SS2

Bent-Over Rear Delt Raise:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+21 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+20 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+21 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+21 pts)
• SS2

Smith Machine Upright Row:

• 75 lb x 12 reps34 kg x 12 reps75 lb x 12 reps (+20 pts)
• 85 lb x 12 reps38.6 kg x 12 reps85 lb x 12 reps (+21 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+20 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+22 pts)
• SS3

Barbell Shrug:

• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+41 pts)
• 185 lb x 12 reps83.9 kg x 12 reps185 lb x 12 reps (+41 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+57 pts)
• 235 lb x 10 reps106.6 kg x 10 reps235 lb x 10 reps (+57 pts)
• SS3

EZ-Bar Curl:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• wrist was sore from the other day, so I decided not to continue; SS4

Lying Barbell Triceps Extension ("Skullcrusher"):

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• SS4

Hammer Dumbbell Curl:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+19 pts)
• SS5

Lying Close-Grip Barbell Triceps Extension Behind The Head:

• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS5

Triceps Pushdown - V-Bar Attachment:

• 72.5 lb x 10 reps32.9 kg x 10 reps72.5 lb x 10 reps (+12 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• 100 lb x 8 reps45.4 kg x 8 reps100 lb x 8 reps (+14 pts)
• SS6

Alternate Hammer Dumbbell Curl:

• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 42.5 lb x 8 reps19.3 kg x 8 reps42.5 lb x 8 reps (+20 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• SS6

Seated Hammer Dumbbell Curl:

• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+16 pts)
• 32.5 lb x 8 reps14.7 kg x 8 reps32.5 lb x 8 reps (+16 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+18 pts)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+18 pts)
• SS7

Lying Dumbbell Tricep Extension:

• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• 32.5 lb x 12 reps14.7 kg x 12 reps32.5 lb x 12 reps (+20 pts)
• SS7

Triceps Pushdown - Rope Attachment:

• 55 lb x 15 reps24.9 kg x 15 reps55 lb x 15 reps (+12 pts)
• 62.5 lb x 8 reps28.3 kg x 8 reps62.5 lb x 8 reps (+11 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+11 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+11 pts)
• Using I go You go principle

Reverse Barbell Curl:

• 45 lb x 10 reps20.4 kg x 10 reps45 lb x 10 reps (+15 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+18 pts)
• SS8

Palms-Down Dumbbell Wrist Curl Over A Bench:

• 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)
• SS8

Palms-Up Dumbbell Wrist Curl Over A Bench:

• 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)
• SS8

Seated Dumbbell Palms-Up Wrist Curl:

• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+18 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+17 pts)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+17 pts)
• SS8

Machine Calf Extension:

• 200 lb x 15 reps90.7 kg x 15 reps200 lb x 15 reps (+31 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 240 lb x 8 reps108.9 kg x 8 reps240 lb x 8 reps (+38 pts)
• 260 lb x 8 reps117.9 kg x 8 reps260 lb x 8 reps (+43 pts)
• 80 lb x 12 reps36.3 kg x 12 reps80 lb x 12 reps (+13 pts)
• SS9; drop set at the end

Calf Press On The Leg Press Machine:

• 718 lb x 10 reps325.7 kg x 10 reps718 lb x 10 reps (+100 pts)
• 718 lb x 8 reps325.7 kg x 8 reps718 lb x 8 reps (+100 pts)
• 718 lb x 10 reps325.7 kg x 10 reps718 lb x 10 reps (+100 pts)
• 718 lb x 10 reps325.7 kg x 10 reps718 lb x 10 reps (+100 pts)
• 718 lb x 7 reps325.7 kg x 7 reps718 lb x 7 reps (+100 pts)
• SS9

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)
• SS10

V-Up:

• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• 25 reps25 reps25 reps (+17 pts)
• SS10

Other Bodyweight:

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

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)

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)
• 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)
• 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)
• 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)
• no rest between each activity. 30 sec rest between each circuit

May 1 - Wednesday 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	1200 mg Flaxseed Oil	Nature's Bounty	0	0	1
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	Cottage Cheese	1 cup low fat cottage cheese	Kroger	10	24	5
7:30	Fruit	Canned Pineapple - 1/4 cup	Kroger	12	0	0
10:30	Protein Shake	Super Adv Whey Isolate 1 srv (1 scoop) Chocolate Peanut Butter w/water	Body Fortress	7	26	2
10:30	Fruit	Banana - 7-8"	Kroger	27	1	0
1:30	Chicken Breast	Skinless, Boneless, Fat Trimmed Chicken Breast - 11 oz	Tyson	0	53.9	2.97
1:30	Vegetable	Potato - baked w/skin - 3 oz	Kroger	18	3	0
1:30	Sauces	Pineapple Teriyaki Marinade Sauce - 1T	Kona Coast	6	1	0.5
1:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625
1:30	Vegetable	Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box	Green Giant	11	3.75	1.25
1:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
1:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
4:00	Snack Foods	Honey Dry Roasted Peanuts - 1 oz	Kroger	8	6	12
6:30	Salad	Salad, no cheese, no dressing - 5 oz	Kroger	4.55	1.5	0.1
6:30	Salad Dressing	Oil & Vineger - 1T	Ken's Lite	1.5	0	2
6:30	Olive Oil	1/4 Tblspn	Kroger	0	0	3.25
6:30	Fish	Yellow Fin Tuna - .69 lb	Kroger	0	77.28	3.312
6:30	Fish	Shrimp - 2.2 oz	Kroger	0	12.98	0.66
6:30	Vegetable	1/2 Box Green Beans w/Almonds - Frozen	Green Giant	6	1.5	3
6:30	Vegetable	Potato - baked w/skin - 3 oz	Kroger	18	3	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	2000 mg Fish Oil	Nature's Bounty	0	0	2
6:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
6:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
10:30	Protein Shake	Inner Armour Casein w/1% Milk 8oz	Inner Armour	17.5	32	4.3
4/30/2013				159.93	273.04	67.15
			Carb	Protein	Fat	Calories
		Act Calories:	639.7	1092.14	604.39	2336.23
		Act Percentages:	27.38%	46.75%	25.87%
		Goal by gram:	180	N/A	N/A
		Goals:	35.00%	40.00%	25.00%	2500
		Diff Percentages:	-7.62%	6.75%	0.87%	-163.77