June 26 - Wednesday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 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)
• 3 min3 min3 min (+5 pts)
• 3 min3 min3 min (+5 pts)

Standing Hip Flexors Stretch:

• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)
• 30 reps30 reps30 reps (+5 pts)

One-Leg Press:

• 193 lb x 10 reps87.5 kg x 10 reps193 lb x 10 reps (+45 pts)
• 213 lb x 10 reps96.6 kg x 10 reps213 lb x 10 reps (+48 pts)
• 243 lb x 10 reps110.2 kg x 10 reps243 lb x 10 reps (+53 pts)

Leg Press:

• 443 lb x 12 reps200.9 kg x 12 reps443 lb x 12 reps (+64 pts)
• 533 lb x 10 reps241.8 kg x 10 reps533 lb x 10 reps (+84 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+107 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+107 pts)
• 623 lb x 10 reps282.6 kg x 10 reps623 lb x 10 reps (+114 pts)
• SS1

Calf Press On The Leg Press Machine:

• 443 lb x 15 reps200.9 kg x 15 reps443 lb x 15 reps (+49 pts)
• 533 lb x 12 reps241.8 kg x 12 reps533 lb x 12 reps (+87 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 603 lb x 10 reps273.5 kg x 10 reps603 lb x 10 reps (+100 pts)
• 583 lb x 10 reps264.4 kg x 10 reps583 lb x 10 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• 583 lb x 12 reps264.4 kg x 12 reps583 lb x 12 reps (+100 pts)
• SS1/SS2

Rack Deadlift:

• 360 lb x 5 reps163.3 kg x 5 reps360 lb x 5 reps (+187 pts)
• 450 lb x 5 reps204.1 kg x 5 reps450 lb x 5 reps (+344 pts)
• 450 lb x 5 reps204.1 kg x 5 reps450 lb x 5 reps (+344 pts)
• 500 lb x 5 reps226.8 kg x 5 reps500 lb x 5 reps (+400 pts)
• 500 lb x 5 reps226.8 kg x 5 reps500 lb x 5 reps (+400 pts)
• 500 lb x 5 reps226.8 kg x 5 reps500 lb x 5 reps (+400 pts)
• SS2

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)
• SS3

Machine Calf Extension:

• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+30 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 240 lb x 10 reps108.9 kg x 10 reps240 lb x 10 reps (+39 pts)
• 260 lb x 10 reps117.9 kg x 10 reps260 lb x 10 reps (+45 pts)
• SS3

Lying Leg Curls:

• 130 lb x 15 reps59 kg x 15 reps130 lb x 15 reps (+19 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)
• 160 lb x 8 reps72.6 kg x 8 reps160 lb x 8 reps (+22 pts)
• 170 lb x 8 reps77.1 kg x 8 reps170 lb x 8 reps (+23 pts)

Kettlebell Lunge:

• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+67 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+67 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+67 pts)
• 30 lb x 10 reps13.6 kg x 10 reps30 lb x 10 reps (+67 pts)

Weighted Decline Crunch:

• 25 lb x 30 reps11.3 kg x 30 reps25 lb x 30 reps (+63 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• 45 lb x 15 reps20.4 kg x 15 reps45 lb x 15 reps (+31 pts)
• SS4 (quadset)

Weighted Reverse Crunch:

• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+20 pts)
• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+20 pts)
• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+20 pts)
• 10 lb x 15 reps4.5 kg x 15 reps10 lb x 15 reps (+20 pts)
• SS4 (quadset) *hanging

Weighted Hyperextension:

• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• 35 lb x 15 reps15.9 kg x 15 reps35 lb x 15 reps (+10 pts)
• SS4 (quadset)

Dumbbell Side Bend:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+36 pts)
• SS4 (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

Wide-Grip Chin-Up:

• 12 reps12 reps12 reps (+90 pts)
• 10 reps || weighted || 10 lb10 reps || weighted || 10 lb10 reps || weighted || 10 lb (+85 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)
• 10 reps || weighted || 20 lb10 reps || weighted || 20 lb10 reps || weighted || 20 lb (+100 pts)

Isolateral Plate Loaded Row:

• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+64 pts)
• 270 lb x 10 reps122.5 kg x 10 reps270 lb x 10 reps (+111 pts)
• 320 lb x 8 reps145.1 kg x 8 reps320 lb x 8 reps (+150 pts)
• 340 lb x 8 reps154.2 kg x 8 reps340 lb x 8 reps (+171 pts)

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)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)

Face Pull:

• 100 lb x 10 reps45.4 kg x 10 reps100 lb x 10 reps (+28 pts)
• 105 lb x 10 reps47.6 kg x 10 reps105 lb x 10 reps (+29 pts)
• 110 lb x 10 reps49.9 kg x 10 reps110 lb x 10 reps (+30 pts)
• 120 lb x 10 reps54.4 kg x 10 reps120 lb x 10 reps (+32 pts)

Reverse Flyes:

• 20 lb x 12 reps9.1 kg x 12 reps20 lb x 12 reps (+16 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+17 pts)

Decline Barbell Bench Press:

• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+79 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)
• 245 lb x 6 reps111.1 kg x 6 reps245 lb x 6 reps (+101 pts)
• 275 lb x 3 reps124.7 kg x 3 reps275 lb x 3 reps (+93 pts)

Wide-Grip Barbell Bench Press:

• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+85 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+88 pts)
• 195 lb x 8 reps88.5 kg x 8 reps195 lb x 8 reps (+88 pts)
• 205 lb x 8 reps93 kg x 8 reps205 lb x 8 reps (+94 pts)
• SS5

Decline Dumbbell Flyes:

• 32.5 lb x 10 reps14.7 kg x 10 reps32.5 lb x 10 reps (+29 pts)
• 37.5 lb x 8 reps17 kg x 8 reps37.5 lb x 8 reps (+29 pts)
• 37.5 lb x 8 reps17 kg x 8 reps37.5 lb x 8 reps (+29 pts)
• 50 lb x 6 reps22.7 kg x 6 reps50 lb x 6 reps (+29 pts)
• SS5

Other Weightlifting:

• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+14 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+14 pts)
• 57.5 lb x 15 reps26.1 kg x 15 reps57.5 lb x 15 reps (+14 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+15 pts)
• serratus pulldowns

Cable Crossover:

• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 60 lb x 15 reps27.2 kg x 15 reps60 lb x 15 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)
• 70 lb x 10 reps31.8 kg x 10 reps70 lb x 10 reps (+12 pts)

June 26 - Wednesday 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	Banana - 7-8"	Kroger	27	1	0	0
10:30	Supplement	ReFirm AM Full Body Burn - Enhanced Formula	Complete Nutrition	0	0	0	0
10:30	Oatmeal	Peaches and Cream Oatmeal - 1 packet	Kroger	27	3	2	0
10:30	Protein Shake	Super Adv Whey Isolate 1 srv (1 scoop) Chocolate w/water	Body Fortress	2	30	1	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	Protein Bar	Chocolate Chunk Protein Brownie - 1 count	Met-RX	40	30	12	0
4:30	Supplement	5 Hour Energy Shot - 1 container	Kroger	0	0	0	0
7:30	Protein Shake	Super Adv Whey Isolate 1 srv (1 scoop) Chocolate w/water	Body Fortress	2	30	1	0
7:30	Supplement	L-Glutamine - 9g - 2t (2 serving)	Body Fortress	0	0	0	0
7:30	Supplement	Micronized Creatine Powder - Creatine Monohydrate - (5g) - 1 tsp	Optimum Nutrition	0	0	0	0
8:30	Sauces	Tomatillo Salsa Verde - 2T	Kroger	2	0	0	0
8:30	Chicken	Skinless, Boneless, Fat Trimmed Chicken Breast - 8 oz	Tyson	0	39.2	2.16	0
8:30	Prepared Foods	Salad, no cheese, no dressing - 10 oz	Kroger	9.1	3	0.2	0
8:30	Salad Dressing	Lite Italian - 2T	Wishbone	3	0	2.5	0
8:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0
8:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0	0
8:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0	0
8:30	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2	0
8:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0
8:30	Supplement	Glucosamine w/Condrotin - 2200 mg	Nature's Bounty	0	0	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
6/26/2013				238.73	264.78	68.49	0.00
			Carb	Protein	Fat	Alc	Calories
		Act Calories:	954.9	1059.10	616.43	0	2630.43
		Act Percentages:	36.30%	40.26%	23.43%	0.00%
		Goal by gram:	236.25	218.75	70	N/A
		Goals:	38.57%	35.71%	25.71%	N/A	2450
		Diff Percentages:	-2.27%	4.55%	-2.28%	N/A	180.433