July 29th - Monday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:15:000:15:000:15:00 (+3 pts)

Machine Shoulder (Military) Press:

• 140 lb x 15 reps63.5 kg x 15 reps140 lb x 15 reps (+38 pts)
• 160 lb x 15 reps72.6 kg x 15 reps160 lb x 15 reps (+43 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+50 pts)
• 200 lb x 12 reps90.7 kg x 12 reps200 lb x 12 reps (+55 pts)
• 220 lb x 12 reps99.8 kg x 12 reps220 lb x 12 reps (+63 pts)
• SS1

Leg Extensions:

• 150 lb x 12 reps68 kg x 12 reps150 lb x 12 reps (+22 pts)
• 200 lb x 10 reps90.7 kg x 10 reps200 lb x 10 reps (+30 pts)
• 210 lb x 10 reps95.3 kg x 10 reps210 lb x 10 reps (+32 pts)
• 220 lb x 10 reps99.8 kg x 10 reps220 lb x 10 reps (+34 pts)
• 230 lb x 10 reps104.3 kg x 10 reps230 lb x 10 reps (+36 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+36 pts)
• 235 lb x 8 reps106.6 kg x 8 reps235 lb x 8 reps (+36 pts)
• 175 lb x 10 reps79.4 kg x 10 reps175 lb x 10 reps (+25 pts)
• SS1

Dumbbell Lunges:

• 45 lb x 8 reps20.4 kg x 8 reps45 lb x 8 reps (+73 pts)
• 50 lb x 8 reps22.7 kg x 8 reps50 lb x 8 reps (+76 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+78 pts)
• 65 lb x 8 reps29.5 kg x 8 reps65 lb x 8 reps (+84 pts)
• 85 lb x 4 reps38.6 kg x 4 reps85 lb x 4 reps (+77 pts)
• SS2

Dumbbell Side Lateral Raise:

• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+36 pts)
• 22.5 lb x 10 reps10.2 kg x 10 reps22.5 lb x 10 reps (+36 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• 25 lb x 10 reps11.3 kg x 10 reps25 lb x 10 reps (+37 pts)
• SS2

Dumbbell Shrug:

• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+27 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+27 pts)
• 85 lb x 12 reps38.6 kg x 12 reps85 lb x 12 reps (+28 pts)
• 85 lb x 12 reps38.6 kg x 12 reps85 lb x 12 reps (+28 pts)
• SS3

Seated Bent-Over Rear Delt Raise:

• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• 25 lb x 12 reps11.3 kg x 12 reps25 lb x 12 reps (+9 pts)
• SS3

Front Dumbbell Raise:

• 25 lb x 8 reps11.3 kg x 8 reps25 lb x 8 reps (+17 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 30 lb x 8 reps13.6 kg x 8 reps30 lb x 8 reps (+18 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• 35 lb x 8 reps15.9 kg x 8 reps35 lb x 8 reps (+19 pts)
• SS4

Alternate Hammer Dumbbell Curl:

• 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)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• 55 lb x 8 reps24.9 kg x 8 reps55 lb x 8 reps (+21 pts)
• SS4

Lying Leg Curls:

• 140 lb x 12 reps63.5 kg x 12 reps140 lb x 12 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)
• 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)
• SS5

Preacher Curl:

• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+18 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+18 pts)
• 65 lb x 12 reps29.5 kg x 12 reps65 lb x 12 reps (+18 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+19 pts)
• SS5

Triceps Pushdown - Rope Attachment:

• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• 65 lb x 15 reps29.5 kg x 15 reps65 lb x 15 reps (+12 pts)
• SS6

Reverse Triceps Bench Press:

• 180 lb x 20 reps81.6 kg x 20 reps180 lb x 20 reps (+83 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 20 reps81.6 kg x 20 reps180 lb x 20 reps (+83 pts)
• 180 lb x 15 reps81.6 kg x 15 reps180 lb x 15 reps (+79 pts)
• SS6

Kneeling Cable Triceps Extension:

• 50 lb x 15 reps22.7 kg x 15 reps50 lb x 15 reps (+11 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)
• 50 lb x 10 reps22.7 kg x 10 reps50 lb x 10 reps (+10 pts)

Other Bodyweight:

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

Flat Straight Leg Raise:

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

Cycling (stationary):

• 0:35:02 || 8.1 mi || 14.5 mph || 104 BPM || 4 %0:35:02 || 8.1 mi || 14.5 mph || 104 BPM || 4 %0:35:02 || 8.1 mi || 14.5 mph || 104 BPM || 4 % (+212 pts)

July 29th - Monday Diet

Time	Food Name 1	Food Name 2	Brand	Carb	Protein	Fat	Alcohol	Sodium
7:00	Dairy	Medium Egg - 4 whole egg	Kroger	0	24	16	0	240
7:00	Butter	Unsalted Butter - 1/8T	Kroger	0	0	1.375	0	0
7:00	Fruit	Fresh Pineapple - 3 oz	Kroger	12	0	0	0	0
7:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0	0
7:00	Supplement	Men's Multivitamin	Kroger	0	0	0	0	0
7:00	Supplement	B-6 100 mg - 1 tablet	Nature's Bounty	0	0	0	0	0
7:00	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0	0	0
7:00	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2	0	0
7:00	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0	0
7:00	Drink	Green Tea w/1 t sugar	Lipton	4	0	0	0	0
7:00	Bread	Whole Wheat Bread - 1 slice	Private Selection	23	5	1.5	0	260
7:00	Sauces	Blackberry Jam - 1T	Homemade	6.5	0	0	0	10
7:00	Supplement	ReFirm AM Full Body Burn - Enhanced Formula	Complete Nutrition	0	0	0	0	0
10:30	Oatmeal	100% Whole Grain Oats - 1/2 cup	Kroger	27	6	2.5	0	0
10:30	Seasonings	Dark Brown Sugar - 1 tsp	Kroger	4	0	0	0	0
10:30	Fruit	Peach - Fresh - 1 count (large)	Kroger	17.3	1.6	0.4	0	0
10:30	Fish	Tuna - 1 can w/water (chunk lite)	Kroger	0	26	3	0	180
10:30	Supplement	Vanazolol - Fat Burner - 2 capsules - 50mg	Anabolic Research	0	0	0	0	0
10:30	Supplement	Micronized Creatine Powder - Creatine Monohydrate - (5g) - 1 tsp	Optimum Nutrition	0	0	0	0	0
10:30	Supplement	L-Glutamine - 9g - 2t (2 serving)	Body Fortress	0	0	0	0	0
10:30	Supplement	BCAA Powder - Unflavored - 5g - 1t	Optimum Nutrition	0	0	0	0	0
10:30	Supplement	Vanazolol - Fat Burner - 2 capsules - 50mg	Anabolic Research	0	0	0	0	0
1:30	Fish	Tilapia - 8 oz	Kroger	0	48	4	0	120
1:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625	0	10
1:30	Vegetable	Pumpkin - Steamed - 3 oz	N/A - Garden	6	0.6	0	0	0.6
1:30	Vegetable	Squash/Zuchini - Steamed - 3 oz	N/A - Garden	2.7	1.8	0.3	0	9
1:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0	0
1:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0	0
3:30	Supplement	Vanazolol - Fat Burner - 2 capsules - 50mg	Anabolic Research	0	0	0	0	0
3:30	Snack Foods	Honey Dry Roasted Peanuts - 1.5 oz	Planter's	10.5	10.5	19.5	0	165
3:30	Prepared Foods	Rice Cake - White Cheddar (1)	Quaker	8	1	0.5	0	105
6:30	Prepared Foods	Salad, no cheese, no dressing - 10 oz	Kroger	9.1	3	0.2	0	0
6:30	Vegetable	Squash/Zuchini - Steamed - 3 oz	N/A - Garden	2.7	1.8	0.3	0	9
6:30	Vegetable	Cucumber - 8 1/4" (301g) w/Peel	N/A - Garden	10.9	2	0.3	0	6
6:30	Fish	Tilapia - 8 oz	Kroger	0	48	4	0	120
6:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625	0	10
6:30	Vegetable	Pumpkin - Steamed - 3 oz	N/A - Garden	6	0.6	0	0	0.6
6:30	Sauces	Peanut Butter - Natural Creamy - 1T	Kroger	3	4	8	0	60
9:00	Fish	Tilapia - 4 oz	Kroger	0	24	2	0	60
9:00	Seasonings	Japanese Style Panko bread crumbs - 1/2T	Private Selection	1.3125	0.0625	0.03125	0	5
9:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0	0
9:00	Supplement	B-6 100 mg - 1 tablet	Nature's Bounty	0	0	0	0	0
9:00	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0	0	0
9:00	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2	0	0
9:00	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0	0
7/29/2013				159.26	208.21	74.03	0.00	1370.20
			Carb	Protein	Fat	Alc	Calories	Sodium
		Act Calories:	637.05	832.85	666.28	0	2136.18	1370.20
		Act Percentages:	29.82%	38.99%	31.19%	0.00%
		Goal by gram:	205	218.75	70	N/A
		Goals:	35.27%	37.63%	27.10%	N/A	2325	3047.5
		Diff Percentages:	-5.45%	1.35%	4.09%	N/A	-188.82	-1677.30