May 29 - 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	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	Prepared Foods	Blueberry Streusel Muffin (1)	Duncan Hines - Simple Mornings	30	3	4.615
10:30	Fruit	Red Delicious Apple - 1 apple	Kroger	23.8	0	0
10:30	Protein Shake	Annex - 1 scoop - Banana Cream w/water	Complete Nutrition	3	22	2
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	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	Sauces	Marinara Sauce - 1/4 cup	Sbarro	2.5	0.5	2
4:30	Snack Foods	Honey Dry Roasted Peanuts - 1 oz	Planter's	7	7	13
4:30	Fish	Tuna - 1 can w/water (chunk lite)	Kroger	0	26	3
4:30	Prepared Foods	Rice Cake - White Cheddar (2)	Quaker	16	2	1
7:00	Protein Shake	Trutein - 2 scoop - Chocolate Covered Banana w/water	Trutein	10	46	3
8:00	Chicken Breast	Skinless, Boneless, Fat Trimmed Chicken Breast - 8 oz	Tyson	0	39.2	2.16
8:00	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2
8:00	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
8:00	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
8:00	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
8:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0
8:00	Vegetable	Raw broccoli - 3 oz	Kroger	5.4	2.7	0
8:00	Salad	Salad, no cheese, no dressing - 5 oz	Kroger	4.55	1.5	0.1
8:00	Salad Dressing	Olive Oil & Vineger - 1T	Ken's Lite	1.5	0	2
8:00	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625
9:30	Protein Shake	Inner Armour Casein w/1% Milk 8oz	Inner Armour	17.5	32	4.3
5/29/2013				208.88	274.33	77.46
			Carb	Protein	Fat	Calories
		Act Calories:	835.5	1097.30	697.12	2629.92
		Act Percentages:	31.77%	41.72%	26.51%
		Goal by gram:	236.25	218.75	70
		Goals:	38.57%	35.71%	25.71%	2450
		Diff Percentages:	-6.80%	6.01%	0.79%	179.918

May 28 - Tuesday Workout

Stretching:

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

Seated Dumbbell Shoulder Press:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+64 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+79 pts)
• 70 lb x 8 reps31.8 kg x 8 reps70 lb x 8 reps (+81 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+87 pts)
• 80 lb x 6 reps36.3 kg x 6 reps80 lb x 6 reps (+87 pts)
• SS1

Dumbbell Side Lateral Raise:

• 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)
• 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

Dumbbell Rear Delt Row:

• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+20 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+20 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+20 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+20 pts)
• SS2

Seated Bent-Over Rear Delt Raise:

• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+9 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+9 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+9 pts)
• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+9 pts)
• SS2

Machine Shoulder (Military) Press:

• 160 lb x 12 reps72.6 kg x 12 reps160 lb x 12 reps (+42 pts)
• 180 lb x 10 reps81.6 kg x 10 reps180 lb x 10 reps (+47 pts)
• 190 lb x 10 reps86.2 kg x 10 reps190 lb x 10 reps (+50 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+58 pts)
• SS3

Cable Seated Lateral Raise:

• 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)
• 15 lb x 10 reps6.8 kg x 10 reps15 lb x 10 reps (+8 pts)
• SS3 *standing

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)
• 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)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+19 pts)
• 55 lb x 12 reps24.9 kg x 12 reps55 lb x 12 reps (+17 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 55 lb x 6 reps24.9 kg x 6 reps55 lb x 6 reps (+15 pts)
• 55 lb x 6 reps24.9 kg x 6 reps55 lb x 6 reps (+15 pts)
• sets 1-4 = SS4; sets 5+ were I Go You Go with @Kringen

Lying Close-Grip Barbell Triceps Extension Behind The Head:

• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+16 pts)
• 55 lb x 10 reps24.9 kg x 10 reps55 lb x 10 reps (+17 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+17 pts)
• 75 lb x 8 reps34 kg x 8 reps75 lb x 8 reps (+18 pts)
• SS4

Alternate Hammer Dumbbell Curl:

• 40 lb x 8 reps18.1 kg x 8 reps40 lb x 8 reps (+19 pts)
• 40 lb x 10 reps18.1 kg x 10 reps40 lb x 10 reps (+20 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+21 pts)
• SS5

Bench Dip (Seated Dip):

• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 15 reps15 reps15 reps (+21 pts)
• 20 reps20 reps20 reps (+30 pts)
• SS5

Triceps Pushdown - V-Bar Attachment:

• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• 95 lb x 8 reps43.1 kg x 8 reps95 lb x 8 reps (+14 pts)
• 80 lb x 8 reps36.3 kg x 8 reps80 lb x 8 reps (+12 pts)
• 65 lb x 10 reps29.5 kg x 10 reps65 lb x 10 reps (+12 pts)
• SS6

Reverse Grip Triceps Pushdown:

• 50 lb x 12 reps22.7 kg x 12 reps50 lb x 12 reps (+11 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+12 pts)
• 57.5 lb x 12 reps26.1 kg x 12 reps57.5 lb x 12 reps (+11 pts)
• SS6

Reverse Barbell Curl:

• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• 60 lb x 10 reps27.2 kg x 10 reps60 lb x 10 reps (+17 pts)
• SS7

Seated Dumbbell Palms-Up Wrist Curl:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• SS7

Seated Dumbbell Palms-Down Wrist Curl:

• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 lb x 10 reps (+17 pts)
• 17.5 lb x 10 reps7.9 kg x 10 reps17.5 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)
• 260 lb x 8 reps117.9 kg x 8 reps260 lb x 8 reps (+43 pts)
• 220 lb x 8 reps99.8 kg x 8 reps220 lb x 8 reps (+33 pts)
• 220 lb x 8 reps99.8 kg x 8 reps220 lb x 8 reps (+33 pts)
• ran out of time to finish calves :(

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

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)
• SS8

Other Cardio:

• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• 0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me!0:00:30 || The Gods Hate Me! (+2 pts)
• SS8 - stomach vacuums

Other Bodyweight:

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

May 28 - Tuesday 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	Canned Pineapple - 1/4 cup	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	Fruit	Red Delicious Apple - 1 apple	Kroger	23.8	0	0
10:30	Protein Shake	Vanilla Cream Whey w/water	Six Star	8	30	1
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
7:00	Olive Oil	Extra Virgin Olive Oil - 1/4 Tblspn	Kroger	0	0	3.5
7:00	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2
7:00	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2
7:00	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0
7:00	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0
7:00	Vegetable	Raw broccoli - 3 oz	Kroger	5.4	2.7	0
7:00	Fish	Mahi Mahi - 10 oz	Kroger	0	52.4	2
7:00	Salad	Salad, no cheese, no dressing - 5 oz	Kroger	4.55	1.5	0.1
7:00	Salad Dressing	Olive Oil & Vineger - 1T	Ken's Lite	1.5	0	2
7:00	Vegetable	Sweet potato with skin (4 oz)	Kroger	24	4	0
7:00	Seasonings	Brown Sugar - 1 tsp	Kroger	4	0	0
7:00	Fish	Marinated Herring in Sour Cream - 2 oz	Nathan's	8	4	8
9:30	Protein Shake	Inner Armour Casein (2 scoop) Vanilla w/1% Milk 8oz	Inner Armour	22	56	6.3
5/28/2013				191.25	246.90	74.12
			Carb	Protein	Fat	Calories
		Act Calories:	765	987.60	667.08	2419.68
		Act Percentages:	31.62%	40.82%	27.57%
		Goal by gram:	236.25	218.75	70
		Goals:	38.57%	35.71%	25.71%	2450
		Diff Percentages:	-6.96%	5.10%	1.85%	-30.32