Way to take one for the team! lol
Monday
Time- 6:15 a.m.
Weight- 173
Db bench
4 × 10-12 @ 75 Lbs
Tricep extension
4 × 10-12 @ 60 Lbs
Db flys
4 × 10-12 @ 25 Lbs
Skullcrushers
4 × 10-12 @ 70 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
2 whole eggs
250g egg whites
Meal 2
100g roasted red skin potatoes
2 whole wheat tortillas
1/5 cup rosarita vegetarian refried beans
1/2 cup knorr spanish rice
1 wholly guacamole cup
Meal 3
2 cans chunk light tuna
1 cup rice
Snack
1 pure protein strawberry shake
Water intake- 148 oz
Caloric intake- 1478/1740
Protein- 127g
Carbs- 167g
Fats- 35g
4 Likes
Tuesday
Time- 6:15 a.m.
Hammer strength pulldown
4 × 10-12 @ 190 Lbs
Preacher curls
4 × 10-12 @ 70 Lbs
Barbell rows
4 × 10-12 @ 135 Lbs
Alternating db curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 50 Lbs
Hammer curls
4 × 10- 12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8 oz salmon
1 cup rice
1 cup steamed broccoli
10 steamed carrot sticks
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g peanut butter protein granola
1 tbsp honey
Water intake- 162oz
Caloric intake- 1626/1740
Protein- 159g
Carbs- 158g
Fat- 36g
4 Likes
Wednesday
Time- 6:15 a.m.
Seated leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
4 × 10-12 @ 205 Lbs
Flex fitness shoulder press
4 × 10-12 @ 135 Lbs
Hack squats
4 × 10-12 @ 225 Lbs
Lateral raises
3 × 10-12 @ 15 Lbs
Rear delt flys
3 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
2 gardein f’sh filets
1 healthy life whole wheat hamburger bun
70g crinkle cut fries
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g protein granola
1 tbsp peanut butter
Water intake- 148oz
Caloric intake- 1645/1740
Protein- 130g
Carbs- 155g
Fat- 57g
3 Likes
Thursday
Time- 6:15 a.m.
Incline db bench
4 × 10-12 @ 70 Lbs
Weighted Dips
1 × 8 @ 45 Lbs
1 ×8 @ 35 Lbs
2 × 10 @ 25 Lbs
2 ×10 @ bodyweight
Incline skullcrushers
4 × 10-12 @ 60 Lbs
Incline db flys
4 × 10-12 @ 25 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
400g impossible plant based beef
100g crinkle cut fries
Meal 3
2 cans chunk light tuna
70g greek yogurt
Dill relish
Snack
170g nonfat greek yogurt
65g protein granola
21g honey
Water intake- 184 oz
Caloric intake- 1698/1740
Protein- 187g
Carbs- 127g
Fat- 45g
4 Likes
Friday
Time- 6:15 a.m
Lat pulldowns
4 × 10-12 @ 120 Lbs
Preacher curls
4 × 20 @ 30 Lbs
Superset with db preacher curls
4 × 10-12 @ 20 Lbs
Cable rows
4 × 10-12 @ 100 Lbs
Alternating curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 42.5 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8 oz salmon filet
1 cup rice
1 cup steamed broccoli
10 steamed carrot sticks
Meal 3
2 cans chunk light tuna
1 cup rice
Snack
170g nonfat greek yogurt
65g oats & honey protein granola
1 tbsp peanut butter
Water intake- 148 oz
Caloric intake- 1682/1740
Protein- 177g
Carbs- 139g
Fat- 43g
4 Likes
Tuesday
Time- 6:15 a.m.
Weight- 174.2
Db bench
4 × 20 @ 50 Lbs
Tricep extension
4 × 10-12 @ 60 Lbs
Db flys
4 × 10-12 @ 25 Lbs
Skullcrushers
4 × 10-12 @ 70 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
2 whole eggs
230g egg whites
Meal 2
8 oz salmon
1 cup rice
1 cup steamed broccoli
1 cup steamed carrots
Meal 3
2 cans chunk light tuna
1 cup rice
Snack
1 pure protein strawberry shake
1 scoop dymatize fruity pebbles protein powder
2 slices white bread
1 wholly guacamole cup
Water intake- 148 oz
Caloric intake- 1592/1740
Protein- 188g
Carbs- 129g
Fats- 33g
4 Likes
Wednesday
Gettin hammered pretty hard with overtime this week, went home to get a few hours of sleep before I had to take my son for a hair cut.
Meal 1
2 whole eggs
250g liquid egg whites
Meal 2
8oz ahi tuna steaks
1 cup rice
10 steamed carrot sticks
1 cup steamed broccoli
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g protein granola
21g honey
Water intake- 174 oz
Caloric intake- 1657/1740
Protein- 172g
Carbs- 156g
Fat- 35g
4 Likes
Monday
Time- 6:15 a.m.
Weight- 175
Db bench
4 × 10-12 @ 70 Lbs
Tricep extension
4 × 10-12 @ 60 Lbs
Db flys
4 × 10-12 @ 25 Lbs
Skullcrushers
4 × 10-12 @ 70 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
Subway tuna sub
Tuna
Spinach
Lettuce
Tomatoes
Cucumber
Pickles
Olives
Meal 2
1 gardein f’sh filet
1 healthy life whole wheat hamburger bun
Snack
Pure protein strawberry shake
1 scoop dymatize fruity pebbles protein powder
1 gala apple
Water intake- 148 oz
Caloric intake- 1498/1740
Protein- 104g
Carbs- 143g
Fats- 60g
4 Likes
Tuesday
Time- 6:15 a.m.
Hammer strength pulldown
4 × 10-12 @ 190 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Barbell rows
4 × 10-12 @ 135 Lbs
Alternating db curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 55 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8 oz salmon
1 cup rice
1 cup steamed broccoli
10 steamed carrot sticks
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
1 tsp peanut butter
Water intake- 162oz
Caloric intake- 1626/1740
Protein- 152g
Carbs- 102g
Fat- 36g
4 Likes
Wednesday
Time- 6:15 a.m.
Seated leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
4 × 10-12 @ 195 Lbs
Flex fitness shoulder press
4 × 10-12 @ 135 Lbs
Hack squats
4 × 10-12 @ 225 Lbs
Lateral raises
3 × 10-12 @ 15 Lbs
Rear delt flys
3 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
3 lasagna noodles
1/2 cup ragu traditional sauce
1/2 cup daiya mozzarella shreds
1/2 cup gardein beef
Meal 3
2 cans chunk light tuna
1 cup rice
Water intake- 148oz
Caloric intake- 1645/1740
Protein- 106g
Carbs- 120g
Fat- 34g
4 Likes
Monday
Time- 6:15 a.m.
Weight- 176.3
Db bench
4 × 10-12 @ 70 Lbs
Tricep extension
4 × 10-12 @ 65 Lbs
Db flys
4 × 10-12 @ 25 Lbs
Skullcrushers
4 × 10-12 @ 70 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 52.5 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8oz salmon filets
1 cup rice
1 cup steamed broccoli
10 steamed carrot sticks
1 pack peanut butter crackers
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
Snack
1 pure protein peanut butter protein bar
Water intake- 148 oz
Caloric intake- 1498/1740
Protein- 155g
Carbs- 133g
Fats- 44g
4 Likes
Tuesday
Time- 6:15 a.m.
Hammer strength pulldown
4 × 10-12 @ 190 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Cable rows
4 × 10-12 @ 120 Lbs
Alternating db curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 55 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
3.5 gardein f’sh filets
2.5 healthy life whole wheat hamburger buns
150g crinkle cut french fries
Meal 3
2 cans chunk light tuna
1 cup rice
Snacks
1 outshine grape popsicle
1 pure protein peanut butter protein bar
Water intake- 184oz
Caloric intake- 1638/1740
Protein- 128g
Carbs- 174g
Fat- 50g
4 Likes
Wednesday
Time- 6:15 a.m.
Lying leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
4 × 10-12 @ 205 Lbs
Flex fitness shoulder press
4 × 10-12 @ 135 Lbs
Hack squats
4 × 10-12 @ 225 Lbs
Lateral raises
3 × 10-12 @ 15 Lbs
Rear delt flys
3 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
300g impossible lite plant based ground
1/2 cup manwich sauce
150g crinkle cut fries
Meal 3
2 cans chunk light tuna
1 cup rice
Water intake- 184oz
Caloric intake- 1574/1740
Protein- 150g
Carbs- 124g
Fat- 49g
4 Likes
Thursday
Time- 6:15 a.m.
Incline db bench
4 × 10-12 @ 70 Lbs
Dips
4 × 10-12 @ bodyweight
Incline skullcrushers
4 × 10-12 @ 60 Lbs
Incline db flys
4 × 10-12 @ 25 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8 oz salmon filets
1 cup rice
1 cup steamed broccoli
10 steamed carrot sticks
Meal 3
2 cans chunk light tuna
1 cup rice
Snack
170g nonfat greek yogurt
60g millville chocolate peanut butter granola
21g honey
Water intake- 184 oz
Caloric intake- 1596/1740
Protein- 154g
Carbs- 153g
Fat- 37g
4 Likes
Monday
Time- 6:15 a.m.
Had a pretty busy week last week, my wife and son both had birhdays. I’ve also been in a funk, I felt bad about skipping the gym but I just kept finding excuses to skip.
Weight- 173.4
Db bench
4 × 10-12 @ 70 Lbs
Tricep extension
4 × 10-12 @ 65 Lbs
Db flys
4 × 10-12 @ 25 Lbs
Skullcrushers
4 × 10-12 @ 70 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 52.5 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8oz salmon filets
1 cup rice
1 cup steamed broccoli
10 steamed carrot sticks
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g oats & honey protein granola
21g honey
Water intake- 148 oz
Caloric intake- 1498/1740
Protein- 160g
Carbs- 155g
Fats- 35g
4 Likes
Tuesday
Time- 6:15 a.m.
Hammer strength pulldown
4 × 10-12 @ 190 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Barbell rows
4 × 10-12 @ 120 Lbs
Alternating db curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 55 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
Subway tuna sub
Tuna
Lettuce
Spinach
Cucumber
Tomato
Pickles
Olive
Jalapenos
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
Snacks
170g nonfat greek yogurt
65g oats & dark chocolate protein granola
21g honey
Water intake- 184oz
Caloric intake- 2081/1740 ( whoops lol)
Protein- 149g
Carbs- 188g
Fat- 81g
4 Likes
Wednesday
Time- 6:15 a.m.
Lying leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
4 × 10-12 @ 205 Lbs
Flex fitness shoulder press
4 × 10-12 @ 150 Lbs
Hack squats
4 × 10-12 @ 225 Lbs
Lateral raises
3 × 10-12 @ 15 Lbs
Rear delt flys
3 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
4oz salmon filet
1 small square of lasagna my wife made
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
Snack
1 quest chocolate peanut butter bar
1 muscle milk pro vanilla shake
Water intake- 184oz
Caloric intake- 1546/1740
Protein- 175g
Carbs- 116g
Fat- 46g
4 Likes
Friday
Time- 6:15 a.m.
Incline db bench
4 × 10-12 @ 70 Lbs
Weighted Dips
1 × 6 @ 45 Lbs
1 × 8 @ 35 Lbs
1 × 8 @ 25 Lbs
1 × 10 @ 10 Lbs
1 × 12 @ bodyweight
Incline skullcrushers
4 × 10-12 @ 60 Lbs
Incline db flys
4 × 10-12 @ 25 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
Homemade pizza
3/4ths kroger pizza dough
1/2 cup shredded mozzarella
1/4 cup pizza sauce
Jalapenos
Mushrooms
Olives
6 field roast plant based pepperoni
Snack
170g nonfat greek yogurt
60g millville oats & honey protein granola
21g honey
Water intake- 184 oz
Caloric intake- 1596/1740
Protein- 118g
Carbs- 222g
Fat- 44g
5 Likes
Monday
Time- 6:15 a.m.
Weight- 176.0
Db bench
4 × 10-12 @ 75 Lbs
Tricep extension
4 × 10-12 @ 70 Lbs
Db flys
4 × 10-12 @ 30 Lbs
Skullcrushers
4 × 10-12 @ 70 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 55 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8oz salmon filets
1 cup rice
1 cup steamed broccoli
10 steamed carrot sticks
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
1/4 cup jalapeno slices
Snack
170g nonfat greek yogurt
65g oats & honey protein granola
21g honey
Water intake- 148 oz
Caloric intake- 1595/1740
Protein- 160g
Carbs- 154g
Fats- 36g
4 Likes