May 31 - Friday Workout

Stretching:

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

Decline Barbell Bench Press:

• 135 lb x 15 reps61.2 kg x 15 reps135 lb x 15 reps (+56 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+85 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+94 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+101 pts)
• 255 lb x 6 reps115.7 kg x 6 reps255 lb x 6 reps (+108 pts)
• 265 lb x 4 reps120.2 kg x 4 reps265 lb x 4 reps (+99 pts)
• SS1

Wide-Grip Lat Pulldown:

• 120 lb x 12 reps54.4 kg x 12 reps120 lb x 12 reps (+36 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+41 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

Incline Dumbbell Bench Press:

• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+84 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+84 pts)
• 70 lb x 12 reps31.8 kg x 12 reps70 lb x 12 reps (+84 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+101 pts)
• SS2

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)
• 12 reps || weighted || 25 lb12 reps || weighted || 25 lb12 reps || weighted || 25 lb (+115 pts)
• SS2

Incline 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)
• 47.5 lb x 8 reps21.5 kg x 8 reps47.5 lb x 8 reps (+20 pts)
• SS3

Seated Cable Row:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+45 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+49 pts)
• 170 lb x 10 reps77.1 kg x 10 reps170 lb x 10 reps (+52 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+56 pts)
• SS3

Other Weightlifting:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+15 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+14 pts)
• SS3; serratus pulldpwns

Machine MTS High Row:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+37 pts)
• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 reps (+37 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+41 pts)
• SS4

Bent Over Barbell Row:

• 135 lb x 12 reps61.2 kg x 12 reps135 lb x 12 reps (+44 pts)
• 145 lb x 12 reps65.8 kg x 12 reps145 lb x 12 reps (+48 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+59 pts)
• 185 lb x 8 reps83.9 kg x 8 reps185 lb x 8 reps (+59 pts)

Dumbbell Bench Press:

• 70 lb x 15 reps31.8 kg x 15 reps70 lb x 15 reps (+87 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+101 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+115 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+111 pts)

Sumo Deadlift:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 225 lb x 8 reps102.1 kg x 8 reps225 lb x 8 reps (+137 pts)
• 295 lb x 6 reps133.8 kg x 6 reps295 lb x 6 reps (+206 pts)
• 335 lb x 6 reps152 kg x 6 reps335 lb x 6 reps (+269 pts)
• 365 lb x 4 reps165.6 kg x 4 reps365 lb x 4 reps (+284 pts)
• SS5

Standing Leg Curl:

• 80 lb x 10 reps36.3 kg x 10 reps80 lb x 10 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• SS5

Front Barbell Squat:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+81 pts)
• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+81 pts)
• 145 lb x 8 reps65.8 kg x 8 reps145 lb x 8 reps (+84 pts)
• 155 lb x 8 reps70.3 kg x 8 reps155 lb x 8 reps (+90 pts)
• 175 lb x 6 reps79.4 kg x 6 reps175 lb x 6 reps (+96 pts)
• SS6

V-Squat Machine:

• 234 lb x 15 reps106.1 kg x 15 reps234 lb x 15 reps (+72 pts)
• 284 lb x 10 reps128.8 kg x 10 reps284 lb x 10 reps (+95 pts)
• 324 lb x 8 reps147 kg x 8 reps324 lb x 8 reps (+120 pts)
• 374 lb x 8 reps169.6 kg x 8 reps374 lb x 8 reps (+168 pts)
• 424 lb x 8 reps192.3 kg x 8 reps424 lb x 8 reps (+236 pts)
• SS7

Abductor Machine:

• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• 80 lb x 15 reps36.3 kg x 15 reps80 lb x 15 reps (+12 pts)
• SS7

Glute Kickback:

• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• SS6

Calf Press On The Leg Press Machine:

• 573 lb x 20 reps259.9 kg x 20 reps573 lb x 20 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 15 reps259.9 kg x 15 reps573 lb x 15 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)
• 573 lb x 10 reps259.9 kg x 10 reps573 lb x 10 reps (+100 pts)

Seated Calf Raise:

• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+27 pts)

Weighted Decline Crunch:

• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• 25 lb x 25 reps11.3 kg x 25 reps25 lb x 25 reps (+49 pts)
• SS8

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; 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)
• 60 lb x 25 reps27.2 kg x 25 reps60 lb x 25 reps (+41 pts)
• SS8

Weighted Hyperextension:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+10 pts)
• 35 lb x 12 reps15.9 kg x 12 reps35 lb x 12 reps (+10 pts)

Cable Crunch:

• 67.5 lb x 35 reps30.6 kg x 35 reps67.5 lb x 35 reps (+15 pts)

May 31 - Friday 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 - 2 slices	Private Selection	46	10	3
7:30	Sauces	Blackberry Jam - 1T	Homemade	6.5	0	0
10:30	Protein Shake	Annex - 1 scoop - Banana Cream w/water	Complete Nutrition	3	22	2
10:30	Fruit	Red Delicious Apple - 1 apple	Kroger	23.8	0	0
10:30	Supplement	Micronized Creatine Powder - Creatine Monohydrate - (5g) - 1 tsp	Optimum Nutrition	0	0	0
1:30	Pasta	Egg Noodles - 1 cup	Kroger	40	8	3
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	Prepared Foods	Guacamole with Fresh Avocados - 2T	Concord Foods	3	1	3
1:30	Sauces	Marinara Sauce - 1/4 cup	Sbarro	2.5	0.5	2
1:30	Vegetable	Brussel Sprouts w/Butter Sauce (frozen) - 1/2 box	Green Giant	11	3.75	1.25
4:30	Prepared Foods	Rice Cake - White Cheddar (2)	Quaker	16	2	1
4:30	Snack Foods	Honey Dry Roasted Peanuts - 1 oz	Planter's	7	7	13
8:00	Protein Shake	Annex - 2 scoop - Banana Cream w/water	Complete Nutrition	6	44	4
8:30	Olive Oil	Extra Virgin Olive Oil - 1/4 Tblspn	Kroger	0	0	3.5
8:30	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2
8:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
8:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
8:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
8:30	Vegetable	Raw broccoli - 3 oz	Kroger	5.4	2.7	0
8:30	Fish	Mahi Mahi - 11.3 oz	Kroger	0	59.212	2.26
8:30	Salad	Salad, no cheese, no dressing - 5 oz	Kroger	4.55	1.5	0.1
8:30	Salad Dressing	Olive Oil & Vineger - 1T	Ken's Lite	1.5	0	2
9:30	Protein Shake	Inner Armour Casein w/1% Milk 8oz	Inner Armour	17.5	32	4.3
5/31/2013				206.50	271.56	76.13
			Carb	Protein	Fat	Calories
		Act Calories:	826	1086.25	685.17	2597.42
		Act Percentages:	31.80%	41.82%	26.38%
		Goal by gram:	236.25	218.75	70
		Goals:	38.57%	35.71%	25.71%	2450
		Diff Percentages:	-6.77%	6.11%	0.66%	147.418

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