Tuesday
Time- 6:15 a.m.
Weight- 168
Incline Db bench
4 × 10-12 @ 70 Lbs
Db extension
4 × 10-12 @ 75 Lbs
Db flys
4 × 10-12 @ 30 Lbs
Skullcrushers
4 × 10-12 @ 60 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
300g egg whites
2 eggs
Meal 2
Lasagna
Meal 3
2 cans chunk light tuna
1 cup white rice
1/4 cup jalapenos
1 aldi brand guacamole cup
Snack
170g nonfat greek yogurt
65g protein granola
21g honey
Water intake- 220oz
Caloric intake- 1980/2370
Protein- 159g
Carbs- 204g
Fats- 45g
4 Likes
Thursday
Time- 6:15 a.m.
Close grip lat pulldown
4 × 10-12 @ 120 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 @ 50 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
300g liquid egg whites
Meal 2
200g beyond steak
2 whole wheat hamburger buns
150g crinkle cut fries
Meal 3
2 cans chunk light tuna
1 cup rice
1 guacamole cup
Snacks
170g whole milk greek yogurt
65g oats & dark chocolate granola
21g honey
Water intake- 220oz
Caloric intake- 1978/2370
Protein- 170g
Carbs- 210g
Fat- 54g
4 Likes
Monday
Time- 6:15 a.m.
Weight- 171
Db bench
4 × 10-12 @ 80 Lbs
Db extension
4 × 10-12 @ 75 Lbs
Db flys
4 × 10-12 @ 30 Lbs
Skullcrushers
4 × 10-12 @ 60 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
300g egg whites
2 eggs
Meal 2
8 oz salmon
1 cup rice
1 cup broccoli
1 cup carrots
Meal 3
2 cans chunk light tuna
1 cup white rice
1/4 cup jalapenos
1 aldi brand guacamole cup
Snack
170g nonfat greek yogurt
65g chocolate chip granola
21g honey
1 pack peanut butter crackers
28g cashews
Water intake- 220oz
Caloric intake- 2166/2370
Protein- 172g
Carbs- 234g
Fats- 61g
4 Likes
Wednesday
Time- 6:15 a.m.
Close grip lat pulldown
4 × 10-12 @ 120 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Chest supported rows
4 × 10-12 @ 140 Lbs
Alternating db curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 50 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
300g liquid egg whites
Meal 2
2 gardein ultimate f’sh filets
2 whole wheat hamburger buns
120g crinkle cut fries
Meal 3
2 chipotle salmon burger
1 cup rice
1 cup steamed broccoli
1 cup steamed carrots
Snacks
170g whole milk greek yogurt
65g oats & dark chocolate granola
21g honey
Water intake- 220oz
Caloric intake- 1978/2370
Protein- 136g
Carbs- 246g
Fat- 62g
4 Likes
Tuesday
Time- 6:15 a.m.
Weight- 173
Db bench
4 × 10-12 @ 80 Lbs
Db extension
4 × 10-12 @ 75 Lbs
Db flys
4 × 10-12 @ 30 Lbs
Skullcrushers
4 × 10-12 @ 60 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
300g egg whites
2 eggs
Meal 2
2 gardein f’sh filets
2 healthy life whole wheat buns
150g crinkle cut fries
Meal 3
2 cans chunk light tuna
1 cup rice
1/4 cup jalapenos
1 aldi brand guacamole cup
Snacks
170g nonfat greek yogurt
65g chocolate chip granola
21g honey
2 caramel rice cakes
1 tbsp peanut butter
10g honey
Water intake- 220oz
Caloric intake- 2087/2370
Protein- 142g
Carbs- 254g
Fats- 62g
4 Likes
Thursday
Time- 6:15 a.m.
Close grip lat pulldown
4 × 10-12 @ 120 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Chest supported rows
4 × 10-12 @ 140 Lbs
Alternating db curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 50 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
300g liquid egg whites
Meal 2
160g beyond steak
150g crinkle cut fries
2 whole wheat hamburger buns
Meal 3
2 cans chunk light tuna
1 cup rice
1/4 cup jalapenos
1 aldi guacamole cup
Snacks
170g whole milk greek yogurt
65g oats & dark chocolate granola
21g honey
Water intake- 220oz
Caloric intake- 2061/2370
Protein- 162g
Carbs- 231g
Fat- 53g
5 Likes
Saturday
Time- 6:15 a.m.
Seated leg curls
4 × 12 @ 100 Lbs
Leg press
4 × 10-12 @ 200 Lbs
Flex fitness shoulder press
4 × 10-12 @ 150 Lbs
Leg extension
4 × 10-12 @ 110 Lbs
Lateral raises
3 × 10-12 @ 15 Lbs
Rear delt raise
3 × 10-12 @ 15 Lbs
Meal 1
2 eggs
300g egg whites
Meal 2
100g shrimp
100g refried beans
150g red potatoes
100g mexican rice
2 whole wheat tortillas
Meal 3
2 cans chunk light tuna
1 cup white rice
1/4th cup jalapenos
1 aldi guacamole cup
Snack
170g whole milk greek yogurt
65g oats & dark chocolate protein granola
21g honey
Water intake- 220oz
Caloric intake- 2066/2370
Protein- 150g
Carbs- 278g
Fat- 45g
4 Likes
Wednesday
Time- 6:15 a.m.
Stayed over at work just about everyday last week, and just took a little mini-vacation while my son is on fall break.
Weight- 177
Db bench
4 × 10-12 @ 80 Lbs
Db extension
4 × 10-12 @ 65 Lbs
Db flys
4 × 10-12 @ 30 Lbs
Skullcrushers
4 × 10-12 @ 60 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
300g egg whites
2 eggs
Meal 2
2 cups salad mix
2 tbsp hidden valley plant based ranch
3 lasagna noodles
1/2 cup gardein plant based beef crumbles
1/2 cup ragu pasta sauce
Meal 3
2 cans chunk light tuna
1 cup rice
1/4 cup jalapenos
1 aldi brand guacamole cup
Snacks
170g whole milk greek yogurt
65g nature valley protein granola
31g honey
Water intake- 220oz
Caloric intake- 2087/2370
Protein- 130g
Carbs- 207g
Fats- 49g
4 Likes
Thursday
Time- 6:15 a.m.
Close grip lat pulldown
4 × 10-12 @ 120 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Chest supported rows
4 × 10-12 @ 140 Lbs
Alternating db curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 50 Lbs
Hammer curls
4 × 10- 12 @ 20 Lbs
Meal 1
2 eggs
300g liquid egg whites
Meal 2
2 gardein f’sh filets
150g crinkle cut fries
2 whole wheat hamburger buns
Meal 3
2 cans chunk light tuna
1 cup rice
1 aldi guacamole cup
Snacks
170g whole milk greek yogurt
65g nature valley protein granola
21g honey
Water intake- 220oz
Caloric intake- 1999/2370
Protein- 142g
Carbs- 247g
Fat- 53g
4 Likes
Tuesday
Time- 6:15 a.m.
Weight- 177
Db bench
4 × 10-12 @ 80 Lbs
Db extension
4 × 10-12 @ 65 Lbs
Db flys
4 × 10-12 @ 30 Lbs
Skullcrushers
4 × 10-12 @ 60 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
300g egg whites
2 eggs
Meal 2
2 gardein f’sh filet
2 whole wheat hamburger buns
150g crinkle cut fries
Meal 3
2 cans chunk light tuna
1 cup rice
1 aldi brand guacamole cup
Snacks
170g whole milk greek yogurt
65g nature valley protein granola
21g honey
Water intake- 220oz
Caloric intake- 1999/2370
Protein- 142g
Carbs- 247g
Fats- 53g
4 Likes
Thursday
Time- 6:15 a.m.
Close grip lat pulldown
4 × 10-12 @ 120 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Superset with db preacher curls
4 × 10-12 @ 15 Lbs
Chest supported rows
4 × 10-12 @ 90 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
300g liquid egg whites
Meal 2
200g impossible beef
4 whole wheat tortillas
Iceberg lettuce
1/4 cup black beans
Meal 3
2 cans chunk light tuna
1 cup rice
1/2 cup black beans
1 aldi guacamole cup
Snacks
170g whole milk greek yogurt
65g nature valley protein granola
21g honey
Water intake- 220oz
Caloric intake- 1966/2370
Protein- 173g
Carbs- 261g
Fat- 41g
3 Likes
Tuesday
Time- 6:15 a.m.
Weight- 173
Db bench
4 × 12 @ 60 Lbs
Db extension
4 × 10-12 @ 65 Lbs
Db flys
4 × 10-12 @ 30 Lbs
Skullcrushers
4 × 10-12 @ 60 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 52.5 Lbs
Meal 1
Didn’t have time to make eggs this morning.
170g whole milk greek yogurt
65g cinnamon granola
31g honey
Meal 2
Wife made some kind of vegan stew concoction. No idea of the calories but it wasn’t very substantial lol
Meal 3
2 cans chunk light tuna
1 cup rice
1/4 cup jalapenos
Snacks
170g whole milk greek yogurt
65g nature valley protein granola
21g honey
Water intake- 220oz
Caloric intake- ?/2370
Protein-
Carbs-
Fats-
3 Likes
Wednesday
Time- 6:15 a.m.
Close grip lat pulldown
4 × 10-12 @ 120 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Superset with db preacher curls
4 × 10-12 @ 15 Lbs
Chest supported rows
4 × 10-12 @ 140 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
300g liquid egg whites
Meal 2
150g roasted red skin potatoes
4 whole wheat tortillas
100g refried beans
100g spanish rice
Meal 3
2 cans chunk light tuna
1 cup rice
Snacks
170g whole milk greek yogurt
65g chocolate chip granola
31g honey
Water intake- 220oz
Caloric intake- 2047/2370
Protein- 127g
Carbs- 312g
Fat- 39g
4 Likes
Monday
Time- 6:15 a.m.
Weight- 182 Lbs
I’ve been laid off the past couple weeks so I’ve barely left the house
Db bench
4 × 12 @ 70 Lbs
Tricep extension
4 × 10-12 @ 60 Lbs
Pec flys
4 × 10-12 @ 30 Lbs
Skullcrushers
4 × 10-12 @ 60 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 40 Lbs
Meal 1
300g liquid egg whites
2 whole eggs
Meal 2
113g shrimp
1 cup white rice
Meal 3
2 cans chunk light tuna
1 cup rice
Guacamole cup
1 pack peanut butter crackers
Snacks
170g nonfat greek yogurt
65g oats and honey protein granola
21g honey
Water intake- 220oz
Caloric intake- 1533/2000
Protein- 145g
Carbs- 170g
Fats- 32g
3 Likes
SvenG
320
Sorry to hear that—nice to see you back at it, though.
Tuesday
Time- 6:15 a.m.
Close grip lat pulldown
4 × 10-12 @ 120 Lbs
Ez bar curls
4 × 10-12 @ 50 Lbs
Chest supported rows
4 × 10-12 @ 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
300g liquid egg whites
Meal 2
250g crinkle cut fries
2.5 gardein ultimate f’sh filet
2.5 healthy life whole wheat bun
Meal 3
2 cans chunk light tuna
1 cup rice
1 aldi guacamole cup
Snacks
170g whole milk greek yogurt
65g oats and honey granola
31g honey
Water intake- 220oz
Caloric intake- 1982/2000
Protein- 152g
Carbs- 239g
Fat- 52g
3 Likes
Tuesday
Time- 6:15 a.m.
Weight- 180.2 Lbs
Incline bench (plate loaded machine)
4 × 12 @ 150 Lbs
Tricep extension
4 × 10-12 @ 90 Lbs
Pec flys
4 × 10-12 @ 30 Lbs
Skullcrushers
4 × 10-12 @ 60 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 52.5 Lbs
Meal 1
300g liquid egg whites
2 whole eggs
Meal 2
160g impossible steak
150g crinkle cut fries
2 healthy life whole wheat buns
Meal 3
2 cans chunk light tuna
1 cup rice
Guacamole cup
Snacks
170g whole greek yogurt
65g oats and honey protein granola
21g honey
Water intake- 220oz
Caloric intake- 1919/1800
Protein- 162g
Carbs- 216g
Fats- 51g
3 Likes
Friday
Time- 6:15 a.m.
Arsenal strength lat pulldown
4 × 10-12 @ 180 Lbs
Ez bar curls
4 × 10-12 @ 50 Lbs
Chest supported bent rows
4 × 10-12 @ 75Lbs
Alternating db curls
4 × 10-12 @ 25 Lbs
Lat pullthroughs
4 × 10-12 @ 50 Lbs
Hammer curls
4 × 10- 12 @ 15 Lbs
Meal 1
Holiday meal at my kids school
Meal 2
Wife made chili
Meal 3
2 cans chunk light tuna
1 cup rice
1 aldi guacamole cup
Snacks
170g whole milk greek yogurt
65g oats and honey granola
31g honey
Water intake- 220oz
Caloric intake- ?/2000
Protein- g
Carbs- g
Fat- g
3 Likes
Wednesday
Time- 6:15 a.m.
Weight- 183.1 Lbs
I have been pretty busy these last couple weeks. Went from being laid off to getting drafted for late overtime most if the week.
Db bench
4 × 12 @ 60 Lbs
Tricep extension
4 × 10-12 @ 90 Lbs
Pec flys
4 × 10-12 @ 25 Lbs
Incline Skullcrushers
4 × 10-12 @ 60 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 52.5 Lbs
Meal 1
300g liquid egg whites
2 whole eggs
Meal 2
3 Lasagna noodles
1/2 cup ragu traditional
1/4 cup gardein beefless ground
Meal 3
2 cans chunk light tuna
1 cup rice
Guacamole cup
Snacks
170g whole greek yogurt
65g oats and honey protein granola
21g honey
Water intake- 220oz
Caloric intake- 1826/1800
Protein- 164g
Carbs- 207g
Fats- 40g
3 Likes