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
8 small corn tortillas
3/4ths cup black beans
4 tbsp sour cream
Meal 3
2 cans chunk light tuna
1 cup rice
Snacks
170g nonfat greek yogurt
65g oats & dark chocolate protein granola
21g honey
Water intake- 184oz
Caloric intake- 1631/1740
Protein- 129g
Carbs- 201g
Fat- 35g
4 Likes
Thursday
Time- 6:15 a.m.
Seated leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
2 × 10 @ 205 Lbs
1 × 8 @ 215 Lbs
1 × 8 @ 225 Lbs
1 × 6 @ 235 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
8oz salmon
1 cup brown rice
1 cup steamed carrots
1 cup steamed broccoli
Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapeno slices
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g protein granola
21g honey
1 scoop Dymatize fruity pebbles protein powder
Water intake- 184oz
Caloric intake- 1546/1740
Protein- 181g
Carbs- 116g
Fat- 38g
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 @ 30 Lbs
Tricep pushdowns
4 × 10-12 @ 52.5 Lbs
Supinated front raises
4 × 10-12 @ 20 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
Banana peppers
6 field roast plant based pepperoni slices
Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapenos
1 wholly guacamole cup
Water intake- 184 oz
Caloric intake- 1676/1740
Protein- 128g
Carbs- 189g
Fat- 48g
4 Likes
Saturday
Time- 6:15 a.m
Lat pulldowns
4 × 10-12 @ 102.5 Lbs
Standing barbell curls
4 × 12-15 @ 45 Lbs
Cable rows
4 × 10-12 @ 100 Lbs
Alternating curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 50 Lbs
Concentration curls
4 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8 oz salmon filet
1 cup brown rice
1 cup steamed broccoli
10 steamed carrot sticks
Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapenos
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g oats & honey protein granola
21g honey
1 scoop dymatize protein powder
Water intake- 148 oz
Caloric intake- 1547/1740
Protein- 181g
Carbs- 116g
Fat- 38g
5 Likes
Monday
Time- 6:15 a.m.
Weight- 171.6
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
150g red potatoes
100g refried black beans
100g spanish rice
2 whole wheat tortillas
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
1/4 cup jalapeno slices
Snack
42g dymatize protein powder
240ml simple truth soymilk
Water intake- 184 oz
Caloric intake- 1720/1740
Protein- 142g
Carbs- 195g
Fats- 41g
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
Meal 3
2 cans chunk light tuna
1 cup rice
Snacks
170g nonfat greek yogurt
65g oats & dark chocolate protein granola
21g honey
1 pack peanut butter crackers
Water intake- 184oz
Caloric intake- 1612/1740
Protein- 157g
Carbs- 146g
Fat- 46g
4 Likes
Wednesday
Time- 6:15 a.m.
Stiff leg deadlift
4 × 10-12 @ 135 Lbs
Low bar squats
4 × 10-12 @ 205 Lbs
1 × 8 @ 225 Lbs
Flex fitness shoulder press
4 × 10-12 @ 150 Lbs
Pendulum squats
4 × 10-12 @ 45 Lbs
Lateral raises
3 × 10-12 @ 15 Lbs
Rear delt flys
3 × 10-12 @ 15 Lbs
Meal 1
2 eggs
150g liquid egg whites
Meal 2
2.5 Gardein ultimate f’sh filet
114g crinkle cut fries
Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapeno slices
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g protein granola
21g honey
1oz clover valley peanuts
1oz cashews
Water intake- 184oz
Caloric intake- 1719/1740
Protein- 122g
Carbs- 135g
Fat- 80g
4 Likes
Thursday
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 @ 52.5 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8oz salmon
1 cup brown rice
1 cup steamed broccoli
1 cup steamed carrots
Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapenos
1 wholly guacamole cup
Snacks
170g nonfat greek yogurt
65g oats & honey protein granola
21g honey
1oz cashews
Water intake- 184 oz
Caloric intake- 1618/1740
Protein- 165g
Carbs- 131g
Fat- 51g
4 Likes
Friday
Time- 6:15 a.m
Lat pulldowns
4 × 10-12 @ 120 Lbs
Superset with assisted pull ups
4 × 10 @ 40 Lbs assistance
Standing barbell curls
4 × 12-15 @ 55 Lbs
Cable rows
4 × 10-12 @ 120 Lbs
Alternating curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 52.5 Lbs
Concentration curls
4 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
Homemade pizza
Ate half of what I usually eat to save the calories for my protein intake.
Kroger pizza dough
Mozzarella
Pizza sauce
Jalapeños
Banana peppers
Mushrooma
Meal 3
340g shrimp
1 cup white rice
Snack
170g nonfat greek yogurt
65g oats & honey protein granola
21g honey
1oz cashews
Water intake- 148 oz
Caloric intake- 1706/1740
Protein- 158g
Carbs- 179g
Fat- 42g
5 Likes
Monday
Time- 6:15 a.m.
Weight- 169.4
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
1 cup rice
1 cup steamed broccoli
1 cup steaned carrots
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
1/4 cup jalapeno slices
Snack
170g nonfat greek yogurt
55g protein granola
21g honey
28g cashews
Water intake- 222oz
Caloric intake- 1731/1740
Protein- 164g
Carbs- 156g
Fats- 50g
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 @ 20 Lbs
Superset with db preacher curls
4 × 12 @ 10 Lbs
Lat pullthroughs
4 × 10-12 @ 42.5 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
2 gardein f’sh filet
120g crinkle cut fries
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
Snacks
170g nonfat greek yogurt
55g oats & dark chocolate protein granola
21g honey
28g cashews
Water intake- 184oz
Caloric intake- 1671/1740
Protein- 132g
Carbs- 151g
Fat- 63g
4 Likes
Wednesday
Time- 6:15 a.m.
Stiff leg deadlift
4 × 10-12 @ 135 Lbs
Low bar squats
4 × 15 @ 135 Lbs ( Took it a little easy today. I think I pulled something in my back playing around at the pool the other day, its nothing unbearable just an intermittent twinge in the left lat area.)
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
150g liquid egg whites
Meal 2
8oz salmon
1 cup white rice
1 cup steamed carrots
1 cup steamed broccoli
Meal 3
2 cans chunk light tuna
1 cup brown rice
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g protein granola
21g honey
1oz cashews
Water intake- 184oz
Caloric intake- 1711/1740
Protein- 164g
Carbs- 156g
Fat- 49g
4 Likes
Monday
Time- 6:15 a.m.
Weight- 175.3
Had a week long shutdown at work last week, used the time to hang out with my wife and kid.
Db bench
4 × 10-12 @ 75 Lbs
Db 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
1 cup rice
1 cup steamed broccoli
1 cup steaned carrots
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
1/4 cup jalapeno slices
Snack
170g nonfat greek yogurt
55g protein granola
21g honey
Water intake- 220oz
Caloric intake- 1570/1740
Protein- 159g
Carbs- 151g
Fats- 36g
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 @ 85 Lbs
Alternating db curls
4 × 10-12 @ 20 Lbs
Lat pullthroughs
4 × 10-12 @ 42.5 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
2 gardein f’sh filet
150g crinkle cut fries
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
1/4 cup jalapenos
Snacks
170g nonfat greek yogurt
55g oats & dark chocolate protein granola
21g honey
2 aldi caramel rice cakes
Water intake- 184oz
Caloric intake- 1616/1740
Protein- 122g
Carbs- 170g
Fat- 50g
4 Likes
Wednesday
Had to get up early and go to a funeral visitation this morning.
Meal 1
2 eggs
150g liquid egg whites
Meal 2
8oz salmon
1 cup white rice
1 cup steamed carrots
1 cup steamed broccoli
Meal 3
2 cans chunk light tuna
1 cup white rice
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
65g protein granola
21g honey
2 aldi caramel rice cakes
Water intake- 184oz
Caloric intake- 1670/1740
Protein- 161g
Carbs- 173g
Fat- 36g
4 Likes
Thursday
Time- 6:15 a.m.
Stiff leg deadlift
4 × 10-12 @ 135 Lbs
Low bar squats
4 × 10-12 @ 205 Lbs
Flex fitness shoulder press
4 × 10-12 @ 150 Lbs
Leg extensions
4 × 10-12 @ 100 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
Homemade pizza
Kroger pizza dough
1/2 cup mozzarella
Pizza sauce
Mushrooms
Jalapenos
Banana peppers
Olives
Meal 3
2 cans chunk light tuna
1 cup brown rice
1 wholly guacamole cup
Water intake- 184oz
Caloric intake- 1923/1740
Protein- 133g
Carbs- 45g
Fat- 45g
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 @ 52.5 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
120g beyond steak
100g sliced potatoes
100g corn
1 can french style green beans
Meal 3
2 cans chunk light tuna
1 cup brown rice
1/4 cup jalapenos
1 wholly guacamole cup
Snacks
170g nonfat greek yogurt
65g oats & honey protein granola
21g honey
2 aldi caramel rice cakes
Water intake- 184 oz
Caloric intake- 1526/1740
Protein- 145g
Carbs- 171g
Fat- 29g
4 Likes
Monday
Time- 6:15 a.m.
Weight- 174
Db bench
4 × 10-12 @ 75 Lbs
Db 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 @ 50 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
8oz salmon
1 cup rice
1 cup steamed broccoli
1 cup steaned carrots
Meal 3
2 cans chunk light tuna
1 cup rice
1/4 cup jalapeno slices
Snack
170g nonfat greek yogurt
55g protein granola
21g honey
2 aldi caramel rice cakes
1 tbsp jif peanut butter
Water intake- 200oz
Caloric intake- 1635/1740
Protein- 163g
Carbs- 175g
Fats- 31g
4 Likes
Tuesday
Time- 6:15 a.m.
Hammer strength pulldown
4 × 10-12 @ 190 Lbs
Barbell curls
4 × 10-12 @ 55 Lbs
Bent over rows
4 × 10-12 @ 135 Lbs
Alternating db curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 30 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
250g liquid egg whites
Meal 2
113g jumbo shrimp
1/2 cup sliced carrots
1/2 cup onion and pepper blend
1 wholly guacamole cup
1/4 cup rosarita refried beans
2 whole wheat tortillas
Meal 3
2 cans chunk light tuna
1 cup rice
1 wholly guacamole cup
1/4 cup jalapenos
Snacks
170g nonfat greek yogurt
55g oats & dark chocolate protein granola
21g honey
2 aldi caramel rice cakes
1 tbsp jif peanut butter
Water intake- 184oz
Caloric intake- 1727/1740
Protein- 142g
Carbs- 177g
Fat- 55g
4 Likes
Wednesday
Time- 6:15 a.m.
Seated leg curls
4 × 10-12 @ Lbs
Low bar squats
4 × 10-12 @ 225 Lbs
Db shoulder press
4 × 10-12 @ 50 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
Homemade pizza
1/2 of a frozen pizza dough
1/4 cup mozzarella
Pizza sauce
Mushrooms
Jalapenos
Banana peppers
Olives
Meal 3
2 cans chunk light tuna
1 cup white rice
1/4 cup jalapenos
1 wholly guacamole cup
Snack
170g nonfat greek yogurt
55g oats & dark chocolate protein granola
21g honey
Water intake- 184oz
Caloric intake- 1714/1740
Protein- 135g
Carbs- 206g
Fat- 42g
4 Likes