Food (under ate)
3 eggs fried w/ 2 tbsp OO
1 banana
1/3 sweet potato
10 almonds
1 large chicken breast
2 tbsp lite balsamic vinaigrette
1.5 cup collard greens
1200 mg fish oil
5 almonds
1 large chicken breast
3 cups romaine lettuce
1 med roma tomato
1/3 sweet potato
1 large carrot
4 tbsp lite balsamic vinaigrette
1200 mg fish oil
Work
lunges 5 x 2 x 8
squat 105 x 3 x 5
ext 80 x 3 x 8 (missed last rep on weak leg)
lying curls 40 x 4 x 12, can move up on this
DL 160 x 1 x 5, felt great… knee feeling awesome
db row
35 x 4 x 10
lat pulldown
ramping up 80, 90, 100, 3 x 12, 1 sec hold/stretch
chest supported row
30 x 1 x 10
25 x 2 x 10
should start w/ 20 next time
BB shrug
135 x 3 x 15
left tricep crampin up/spazzing out
seated hammer curls
10 x 4 x 10
first time curling in like 14 years… think i need to move up, didn’t feel much
leg raise
31 (inclined), 20, 25
don’t know why i couldn’t hit 3x31
food (overate, because I miscalced and ate some chicken and had a shake w/ milk before bed to get my cals and protein up)
3 eggs scrambled w. 2 tbsp OO
2" microwaved plantain
1 cup low fat cottage cheese
1200 mg fish oil
20 almonds
.75 lbs bsls breast
3/4 carrot
1/2 red bell pepper
1/2 cup spinach
1/2 onion
2 tbsp OO
1 tbsp oyster sauce
protein shake
3/4 cup green grapes
2 cups romaine lettuce
1/4 carrot
1/8 cup tomato
1 radish
5 oz canned pink salmon
1 tbsp lite balsamic
1 hard boiled egg
1 deviled egg
½ cup berries
½ cup melon
12 oz BSLS breast
1 cup low fat milk
protein shake
food
½ cup cherries
½ tbsp butter
1 slice oatmeal bread
2 eggs
4 oz bsls breast
1 cup plantain
protein shake
1 hard boiled egg
1 lb BSLS w/ broccoli
2 tbsp OO
4 oz BSLS
15 almonds
5 oz tilapia
1 tbsp OO
3 oz blue crab
1.5 cup collard greens
food (under ate)
2 eggs
½ tbsp butter
1.5 cup cherries?
protein shake
½ sweet potato
1200 mg fish oil
1 cup milk
½ cup honey nut cheerios
1 hard boiled egg
20 almonds
1200 mg fish oil
6 oz tilapia
¾ cup collard greens
12 oz BSLS breast
6 oz DARK chicken
1 tbsp OO
work:
squat: 110 x 3 x 5
leg press 0, 20, 40 added to 3 x 20
extension 80 x 3 x 8
3/4 DB press
25 x 10
35 x 10
40 x 2 x 10
Decline Smith BB press
50, 70, 80 added to bar x 12
Pec deck
10 x 15
15 x 2 x 15
DB shoulder press
40 x 2 x 10
Bentover lateral raise
0,5,10,10 x 15
some sort of imbalance
Side lat mACHINE
15x 25
10x2x25, breathing
V-grip pushdown
40,50,60,70 x 12
back hyper
10 x 4 x 10
seated calves
100x15
90 x 2 x 15
Food: underate
½ cup cherries
1 hard boiled egg
½ mango
2 oz BSLS breast
½ mango
¾ lb BSLS breast
10 almonds
3.5 oz tilapia
4 oz seafood mix
1.5 cup collard greens
1 tbsp OO
10 almonds
1 cup low fat milk
½ cup cherries
¼ protein shake
2 oz BSLS breast
2 oz seafood mix
1 cup collard greens
3 tbsp OO
protein shake
Food: overate
1 Florida avocado
1 roma tomato
2 slices oatmeal bread
1 lb BSLS
.25 aVOCado
20 almonds
3 tbsp OO
2 tbsp lite balsamic vinaigrette
3 tbsp OO/vinegar
4 cups salad
1 scoop recovery
ground turkey
1.5 tbsp OO
2 tbsp OO/vinegar
4 oz BSLS
¾ cup capt crunch
weighed in at 250
work:
lunge 5 x 2 x 10
seated leg curls
40 x 2 x 12
50 x 2 x 12
3/4 DB SLDL
45 x 1 x 10
55 x 2 x 10
BB Row
160 x 5 x 5
barely made the last rep
Inverted row
well above waist, 2 x 10
Chindown
level 6,7,8? x 12 each
DB shrugs, 2 sec hold
50 x 10, 60 x 10, 65 x 10
DC curls
15 x 4 x 10
Reverse EZ bar
0 x 4 x 15
riding out this routine… sore the next day. Maybe I’ll go for it for a month?
food:
¼ Florida avocado
1 slice oatmeal bread
4 oz BSLS
protein shake
5 oz mussels
3 cups cauliflower
½ cup cherries
½ cup strawberries
½ cup strawberries
½ protein shake
1/8 cup low fat milk
20 almonds
6 oz ground turkey
3 tbsp OO
4 eggs fried
½ cup mushrooms
protein shake
1 can albacore tuna
Food:
2 oz spaghetti
1 can pink salmon
1.5 oz pesto
10 oz pork tenderloin
3 cups salad
3 tbsp OO/vinegar
2 cups watermelon
3 eggs
1 tbsp butter
1 slice whole wheat
10 oz turkey breast
2 tbsp OO/vinegar
3 tbsp OO
work:
lunges 5 x 2 x 12
squat 115 x 3 x 5
reverse hyper
145 x 3 x 10
Flat DB chest press
50 x 3 x 10
55 x 1 x 10
Inc. BB press
135 x 3 x 8
missed last rep
side lat raise
5 x 2 x 10
10 x 2 x 10
still feels weird… did half of these w/ full ROM. feel it more in the left lat w/ lower weight.
Reverse pec deck
40? x 3 x 10
Rope pushdown 30, 40, 60 x 15
supersetted w/
110 lb assisted dips 3 x 3
standing calf raise
bw 140 x 3 x 12
food:
20 oz turkey breast
1 scoop recovery
¾ cup capt crunch
½ small sweet potato
2 cups watermelon
1 small peach?
16 oz steamed tilapia
4 tbsp OO
3 eggs
1 tbsp butter
protein shake
Food:
6 days straight at 250 lbs… need to adjust
fod:
1 cup watermelon
½ small sweet potato
1 egg
½ tbsp butter
¾ banana
5 tbsp OO
14 oz ground turkey
½ cup mushrooms
protein shake
1 small sweet potato
1200 mg fish oil
12 oz skinls breast
¾ cup blueberries
8 oz steamed tilapia
work (pull 1):
squat 120 x 3 x 5
lying leg curls 45 x 2 x 12, 50 x 1 x 12, 55 x 1 x 12
knee ext 80 x 3 x 9, didn’t quite lock out and hold on last rep or 2 on weak leg
DL 170 x 1 x 5
DB rows
35 x 4 x 10
lat pull down (1,2,1)
100 x 3 x 12
Chest supported rows
20 x 2 x 10
25 x 1 x 10
BB shrugs
140 x 3 x 15
I should stay AT 135
Seated hammer curls
15 x 4 x 10
flat knee raises
3 x 31
Food:
1 slice whole wheat
½ large Florida avocado
1 hard boiled egg
½ peach
1 scoop recovery
¾ cup capt crunch
10 oz skinls breast
2 oz dark chicken
protein shake
½ cup blueberries
1 egg
20 almonds
12 oz skinls breast
hass avocado
1200 mg fish oil
3 tbsp OO/vinegar
2716 cal, 128 c, 257 p, 128 f
work (push 2):
squat: 125 x 3 x 5
leg press 45 x 3 x 20
extension 80 x 3 x 9
3/4 DB press
40 x 4 x 10
Decline Smith BB press
80, 120, 160 added to bar x 12
was set up so not so much of a guillotine this time
Pec deck
15 x 3 x 15
DB shoulder press
45 x 2 x 10
Bentover lateral raise
5 x 3 x 15
10 x 1 x 15
Side lat mACHINE
0 x 3 x 25
V-grip pushdown
70, 80, 90 x 12
back hyper
10 x 3 x 10
15 x 1 x 10
seated calves
realized these mess up my knee…
did some sort of extended seated calves machine… can’t remember weight.
Food:
3 eggs
½ tbsp butter
protein shake
¾ cup blueberries
¼ cup strawberries
1 slice whole wheat
3.5 oz dark chicken
1 hard boiled egg
8 oz steamed tilapia
½ large Florida avocado
1.5 cups salad
1 tbsp OO/vinegar
5 oz skinls breast
½ potato
1 small sweet potato
¾ cup blueberries
20 almonds
3 oz skinls breast
protein shake
3 oz dark chicken
1 cup steamed broc
¾ cup rice
2647 158 249 116
Stup t nATION…
Work: 6 30 second spints on (real) bike, 2 min. acitve rest
Food:
2 eggs
1/2 tbsp butter
4 oz dark chicken
1.25 cups rice
protein shake
1/2 protein shake
1 tbsp OO
1.75 oz 70 ground beef
4.5 oz flounder
1.1 cup rice
5 oz skinls breast
1 tbsp OO
1 cup mushroom
4.5 oz flounder
1 tbsp OO
1 cup salad
1 tbsp OO/vinegar
protein shake
21 almonds
protein shake
2537 116 251 122
Work (Pull 2):
lunge 5 x 2 x 10
ext 70 x 3 x 11
seated leg curls
50 x 4 x 12
3/4 DB SLDL
55, 60, 65 x 10
BB Row
160 x 5 x 5
Inverted row
well above waist, 2 x 10
Chindown
level 9 x 3 x 12 each
DB shrugs, 2 sec hold
65 x 3 x10
DC curls
15 x 4 x 10
Reverse EZ bar
0 x 3 x 15
5 x 1 x 15
Food:
2 eggs
2 oz flounder
1 cup blueberries
4 oz dark chicken
3/4 slice whole wheat
1/2 tbsp butter
5 oz skinls breast
5 oz skinls breast
1.75 oz 70 ground beef
1.5 cups brussel sprouts
1 cup green grapes
1/4 cup rice
1/4 slice whole wheat
chinese okra
5 oz skinls breast
1/2 potato
2 oz 70 ground beef
3.5 oz london broil
2.5 oz skinls breast
Food:
½ mango
1 slice whole wheat
1 oz 70 ground beef
5 oz skinls breast
¾ banana
2.5 oz skinls breast
¼ banana
2 scoops recovery
1 cup captain crunch
2.5 oz skinls breast
1.5 potato
7 oz london broil
1 tbsp OO
1.5 protein shake
2 oz cheddar
1.25 oz skinls breast
5 oz skinls breast
1 tbsp OO
2731 201 246 93
weighed in at 248, but my scale sucks.
first skipload today… fruit, pancakes, soda, snackwells, and spaghetti
took measurements pre skipload:
left arm: 13" right arm: 13.5"
right thigh: 26 1/8"
left thight 26 3/4"
right calf: 16" left calf: 17 1/8"
Chest: 46"
Waist: 44 7/8 "
Work:
lunge 10 x 2 x 12
squat 130 x 3 x 5
ext 60 x 2 x 11, 65 x 1 x 11
Reverse Hyper 150 x 3 x 10
I need to stay here
Flat DB chest press
50 x 1 x 10
55 x 3 x 10
form could have been clEANER
INc BB press
135 x 3 x 8
side lat
5 x 2 x 10
10 x 2 x 10
DB supine roll
60 x 3 x 10
rope pushdown
60 x 3 x 15
s-set w//
assisted dips
100 lbs x 3 x 3
need to stay here on the pushdown and decrease assistance
lee dorsey -gator tail
2.5 oz 70 ground beef
3.5 oz flounder
1 pear
1 slice whole wheat
1 oz cheddar
¾ kiwi
4 almonds
4.5 oz pork tenderloin
3 oz flounder
2 scoops recovery
1 cup raisin bran
2 cups veggies and OO
5 oz stew beef
1 slice whole wheat
1 small sweet potato
6 almonds
3 oz flounder
protein shake
11 almonds
5 oz pork tenderloin
2 cups salad
2 tbsp OO/vinegar
2733 190 260 116
beatnuts - psycho dwarf
Food:
4 oz london broil
1 tbsp OO
2 oz flounder
½ tbsp OO
.75 egg
¾ cup rice
5 oz pork tenderloin
3 oz flounder
protein shake
21 almonds
½ cup rice
1 pear
5.5 oz tilapia
½ tbsp OO
5.5 oz tilapia
1 tbsp OO
1 cup veggies
2 oz pork tenderloin
3.5 oz flounder
2378 97 261 97
Work (pull 1):
Squat 135 x 3 x 5
ext 60 x 1 x 11, 60 x 2 x 12
fat DL ~180 x 1 x 5… not too sure what the bar weighs, so I added an extra 10
lying curls 50 x 2 x 12, 60 x 2 x 12
DB Row, 35 x 3 x 10, 40 x 1 x 10
LAt pull down 1, 1 - 100 x 2 x 12, 105 x 1 x 12
105 on 2nd set was a bit heavy… felt form breaking down
chest supported rows
20 x 1 x 10
25 x 2 x 10
BB shrug
135 x 3 x 115
should probably go down… shrugs are pretty skeet towards the end of the set
seated DB curls
15 x 3 x 10
20 x 1 x 10
stay at 15 for the weak arm
flat knee raise
3 x 32
grinding so hard on last couple
standing calves
level 8 x 3 x 12
too easy but was going to walk too
walk
3.5 @ 2 for 35’
weighed in around 249 this morning (scale sucks ass) and 249.5 this afternoon post workout
Been drinking Syntrax matrix lately… tastes awesome and mixes well, but i feel lke i could get more… 23g protein at 140 cals… this is on top of all the other syntrax issues
Food
5 oz pork tenderloin
½ tbsp OO
5 almonds
¼ tbsp butter
1 egg
2 oz pork tenderloin
¾ potato
3 oz ham
2/3 cup rice
½ protein shake
2 scoops recovery
1 cup raisin bran
protein shake
100g milkfish adobo
¾ cup fat free cottage cheese
5 longan
5 oz tilapia
¼ cup rice
1 cup veggies
11 almonds
5 oz tilapia
2465 199 263 66
5 oz tilapia
½ tbsp OO
1 egg
1 eggplant
11 almonds
1 kiwi
½ tbsp OO
1 egg
protein shake
3 oz skinls breast
¾ cup fat free cottage cheese
1 roma tomato
1 tbsp pesto
1.5 cup watermelon
½ potato
60g milkfish adobo
4 oz skinls breast
13 almonds
5 oz skinls breast
½ cup rice
¾ tbsp OO
biter gourd
½ egg
2104 106 218 76
7 30 second bike sprints w/ just over 2 minutes active rest
Don;t know how I underate yesterday… maybe I forgot to log a meal… i was pretty sure I got my protein.
5 oz skinls breast
¾ hass avocado
5 oz skinls breast
¾ tbsp OO
½ egg
bitter gourd
13 almonds
1 cup watermelon
2 oz spaghetti
¼ hass avocado
½ tbsp OO/vinegar
5 oz skinls breast
½ protein shake
2 scoops recovery
1 cup raisin bran
½ cup fat free cottage cheese
few cherry tomatos
1 tbsp pesto
2 longan
1 cup watermelon
½ cup rice
¾ tbsp OO
biter gourd
½ egg
3 oz skinls breast
3 oz skinls breast
2575 193 239 85
Push 2
lunge
15 x 2 x 10
squat
140 x 3 x 5
leg press
70 added x 3 x 20
¾ inc DB press
45 x 2 x 10
50 x 2 x 10
Decline BB
forgot!
Pec Deck
15 x1 x 15
20 x 2 x 15
DB shoulder press
45 x 1 x 10
50 x 1 x 8
missed last 2 reps
bentover lat raise
5 x 4 x 15
lat raise machine
0 x 2 x 25
5 x 1 x 25
v-grip pushdown
90 x 4 x 12
back hyper
10 x 1 x 10
15 x 3 x 10
stay here
Pull 2
knee extension
60 x 3 x 12 ea
Seated curls
50 x 2 x 12
60 x 2 x 12
DBSLDL
65,70,75 x 10
BB Row
165 x 5 x 5
DB Row
35,40 x 10
Chin down
level 10 x 1 x 10
level 10 x 1 x 14
level 11 x 1 x 12
little heavy, felt too much in biceps
DB shrug
65 x 2 x 10
70 x 1 x 10
DB curl
15 x 4 x 10
Reverse EZ bar curl
0 x 2 x 15
5 x 2 x 15
Food:
5 oz skinls breast
1 cup chayote
½ tbsp OO
1 cup watermelon
½ cup spaghetti
1 kiwi
some chicken skin
½ protein shake
2 scoops recovery
1 cup raisin bran
4 oz chunk light tuna
1 cup watermelon
4 oz pork loin chop
½ cup fat free cottage cheese
1/8 tbsp OO
1 small sweet potato
2 tbsp OO/vinegar
2 cups salad
4 oz chunk light tuna
10 oz swai
10 almonds
2 oz snow crab
protein shake
2465 197 259 73
5 oz ham
4 oz swai
½ tbsp OO/vinegar
2 cups salad
1 pear
½ sweet potato
1 cup salad
¼ hass avocado
10 oz swai
4 oz snow crab
1 tbsp OO
2 cups squash
3 oz swai
½ protein shake
1.5 cup watermelon
½ cup fat free cottage cheese
½ tbsp pesto
few cherry tomatos
1 plum
4 oz pork loin chop
½ tbsp canola
12 OZ Skinls breast
½ tbsp OO
1 chocolate covered strawberry
2 bites of cake
1 protein shake
Weighing it at 246.5
pre load measurements:
left arm: 12.75"
right arm: 14"
left thigh: 24 5/8"
right thigh: 27"
chest: 44 1/4"
waist: 44"
246.5
.25 aVOCado
1 slice oatmeal bread
1.5 cup watermelon
10 oz swai
1.5 rice krispy treats
2 scoops recovery
½ sweet potato
¾ cup rice
1 plum
6 oz skinls breast
2 oz dark chicken
1 cup steamed veggies
.25 aVOCado
4 oz skinls breast
2 oz dark chicken
2 eggs
½ tbsp butter
4 oz skinls breast
.25 aVOCado
2 oz skinls breast
2419 162 248 92
Pull1
modified routine
lying leg curls
50 x 1 x 12
60 x 3 x 12, easy
BB Row
165 x 5 x 5
Rev Hyper
90 added x 3 x 10
went light, but focused more on form/feeling
Inv row
2 x 10, 1 setting above waist
lat pulldown
100 x 2 x 12
110 x 1 x 12
chest supported db row
25 x 3 x 10
BB shrug
135 x 3 x 15
seated hammer curl
15 x 4 x 10
seated calves
280, 300, 320 x 12
energy tanked despite plenty sleep… maybe because no pre-shake… skipped abs for tomorrow = HIIT, walking, abs, mobility
weight has already baselined from 2 days ago skipload
.25 aVOCado
5 oz skinls breast
1 slice oatmeal bread
1 plum
½ sweet potato
2 scoops recovery
1 cup pb crunch
protein shake
1 banana
¼ cup lentils
¼ cup rice
2 oz dark chicken
2 oz skinls breast
2 oz ham
5 oz skinls breast
2 eggs
½ tbsp butter
4 oz skinls breast
10 almonds
4 oz skinls breast
2445 177 260 78
Ended up missing HIIT and under eating a bit on my off day… trying to keep things nice w/ the old lady. Estimate only about 2000 calories w/ 220g protein… we’ll see how today’s workout goes.
Thought the lack of calories yesterday (1943 98 219 74) would hurt today, but I actually felt great… must be the lack of HIIT or reduced volume on leg work.
squat
150 x 3 x 5
leg press
90 added x 3 x 20
110 added x 1 x 20
3/4 in DB press
50 x 3 x 10
55 x 1 x 10
Decline BB press
50 added x 12
90 x 12
110 x 8
went too heavy at the end
pec deck
20 x 1 x 15
25 x 1 x 15
DB press
forgot! wtf?
bentover lat raise
5 x 3 x 15
10 x 1 x 15
lat machine
0 x 25
5 x 2 x 25
V-grip pushd
90 x 3 x 12
100 x 1 x 12
back hyper
10 x 10
15 x 3 x 10
ind stNDING calves
20 x 3 x 8
wallk
3.6 at 3 percent, 37’
food: 2505 183 267 64
fat grip DL
195 x 1 x 5
assuming 10 light bar
seated leg curl
60 x 4 x 12
3/4 sldl
75 x 3 x 10
BB row
170 x 4 x 5
inv row
1 x 10
db row
40 x 2 x 10
chin down
100 x 2 x 12
110 x 1 x 12
db shrug
65 x 10
70 x 2 x 10
db curl
15 x 3 x 10
20 x 10
reverse EZ
0, 5, 5, 0 x 15
seated calves
320 x 3 x 12
flat knee raise
33,32,33