Overslept again this morning, and now my kid is running a fever so I’m not sure I’m gonna make it in tomorrow.
9 a.m. - Breakfast
200g liquid egg whites
1/2 cup mushrooms
1/4 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1/2 cup black beans
1 cup white rice
Dinner
Kroger pizza crust
1/2 cup mozzarella cheese
1/4 cup mushrooms
Jalapeños
Black olives
1/2 cup Pizza sauce
Caloric intake- 1579/1770
Water- 181.6
Protein- 105g
Carbs- 196g
Fat- 29g
Time- 3:05 a.m.
Pre workout- Black coffee
Smith machine Incline bench
1 × 10-12 @ 135 Lbs
1 × 10-12 @ 155 Lbs
1 × 10-12 @ 175 Lbs
1 × 10-12 @ 185 Lbs
Tricep extensions
4 × 10-12 @ 70 Lbs
Superset with bodyweight dips
4 × 10-12
Incline flys
4 × 10-12 @ 25 Lbs
Superset with supinated front raises
4 × 10-12 @ 15 Lbs
Cable pushdowns
4 × 10-12 @ 55 Lbs
Cardio
30 minutes on the elliptical
Distance- 2.7
Calories- 450
11 a.m. - Lunch
100g roasted redskin potatoes
1/2 cup refried beans
1/2 cup spanish rice
Dinner
Subway bowl
Step count- 17,323
Caloric intake- 1305/1770
Water intake- 184.9 oz
Protein- 52g
Carb- 94g
Fat- 81g
Time- 3:05 a.m.
Pre workout- Black coffee
Starting weight this week - 169.4
Flat db bench
4 × 10-12 @ 70 Lbs
( Tried for the 85s but my left shoulder felt a little iffy)
Tricep extensions
4 × 10-12 @ 70 Lbs
Superset with bodyweight dips
4 × 10-12
Incline flys
4 × 10-12 @ 20 Lbs
Superset with supinated front raises
4 × 10-12 @ 15 Lbs
Cable pushdowns
4 × 10-12 @ 55 Lbs
Cardio
30 minutes on the elliptical
Distance- 2.4
Calories- 400
930 a.m. - Breakfast
200g liquid egg whites
1/4 cup mushrooms
1 cup spinach
12 p.m. - Lunch
2 cans chunk light tuna
1 cup cooked rice
1 cup steamed broccoli
Dinner
Homemade pizza
1/2 cup mozzarella
9 field roast pepperoni
Mushrooms
Jalapeños
Black olives
Snack
3 caramel rice cakes
Step count- 23,744
Caloric intake- 1550/1770
Water intake- 164.9 oz
Protein- 104g
Carb- 220g
Fat- 30g
Happy cake day
I was gonna ask someone why there was a piece of cake next to my name 
It’s the anniversary of when you signed up for T-Nation.
Got it lol
Time- 3:25 a.m.
Pre workout- Black coffee
Hammer strength pulldown
4 × 10-12 @ 180 Lbs
Superset with Smith machine rows
1 × 10-12 @ 80 Lbs
1 × 10-12 @ 100 Lbs
1 × 10-12 @ 120 Lbs
1 × 10-12 @ 140 Lbs
Preacher curls
4 × 10-12 @ 70 Lbs
Superset with db preacher curls
4 × 10-12 @ 15 Lbs
Cable rows
4 × 10-12 @ 100 Lbs
Superset with Lat pullover
4 × 10-12 @ 55 Lbs
Seated alternating curls
4 × 10-12 @ 20 Lbs
Superset with Hammer curls
4 × 10-12 @ 15 Lbs
Cardio
30 minutes on the elliptical
Distance- 2.35
Calories- 400
930 a.m. - Breakfast
200g liquid egg whites
1/4 cup mushrooms
1 cup spinach
12 p.m. - Lunch
2 cans chunk light tuna
1 cup cooked rice
1 cup steamed broccoli
Dinner
Subway tuna bowl
Snack
3 caramel rice cakes
1.5 tbsp peanut butter
Step count- 18,737
Caloric intake- 1589/1770
Water intake- 164.9 oz
Protein- 110g
Carb- 87g
Fat- 88g
10 a.m. - Breakfast
200g liquid egg whites
1/4 cup mushrooms
1 cup spinach
12 p.m. - Lunch
2 cans chunk light tuna
1 cup cooked rice
1 cup steamed broccoli
Dinner
3 impossible chick’n patties
2 healthy life hamburger buns
200g french fries
Steps- 18,897
Water- 181.8 oz
Caloric intake- 1493/1770
Protein- 107g
Carbs- 174g
Fat- 43g
I’ve been sleeping through my gym alarms more often recently. Between the overall lack of sleep, overtime at work, and all the bs that comes with work in general I’m in a perpetual state of exhaustion.
Sounds like maybe a light or deload week is in order?
Well, it’s mostly work that’s giving me the most issues right now, between the 12 hour shifts 4-5 times a week, and I usually only get 1 day off a week, sometimes 0.
I was also just informed that they are downsizing my department, so i can either go to 3rd shift after being on 1st for the last 7 years or leave the department and make significantly less.
Time- 3:25 a.m.
Pre workout- Black coffee
Lying leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
3 × 10-12 @ 135 Lbs
1 × 10-12 @ 155 Lbs
1 × 2 @ 175 Lbs
Db Shoulder press
4 × 10-12 @ 40 Lbs
Hack squats
4 × 10-12 @ 135 Lbs
Lateral raises
4 × 10-12 @ 15 Lbs
Face pulls
4 × 10-12 @ Lbs
Cardio
30 minutes on the elliptical
Distance- 2.38
Calories- 400
Dinner
Shrimp fajitas
Snack
Halo top oatmeal cookie
Step count- 15,415
That sucks. Sorry to hear. 3rd is a tough shift.
Thanks. Its gonna take an adjustment, hopefully it won’t be too long.
Time- 3:30 a.m.
Pre workout- Black coffee
Flat db bench
4 × 10-12 @ 80 Lbs
Weighted dips
1 × 10-12 @ 45 Lbs
1 × 10-12 @ 35 Lbs
1 × 10-12 @ 25 Lbs
1 × 10-12 @ 10 Lbs
1 × 10-12 @ bodyweight
Tricep extension
4 × 10-12 @ 65 Lbs
Incline flys
4 × 10-12 @ 20 Lbs
Superset with supinated front raises
4 × 10-12 @ 15 Lbs
Cable pushdowns
4 × 10-12 @ 50 Lbs
Cardio
30 minutes on the elliptical
Distance- 2.5
Calories- 410
Lunch
2 slices wheat bread
2 tbsp crunchy peanut butter
Dinner
95g beyond steak
100g corn
1 can french style green beans
2 medium potatoes
1 tsp plant based butter
2 tbsp simple truth sour cream
Step count- 13,835
Caloric intake- 1598/1770
Water- 181.8 oz
Protein- 83g
Carb- 224g
Fat- 45g
Breakfast
200g egg whites
1/4 cup mushrooms
1 cup spinach
Lunch
2 cans chunk light tuna
1 cup rice
1 cup steamed broccoli
Dinner
2 gardein fishless filets
2 healthy life wheat buns
140g crinkle cut fries
Snack
1 rice cake
1 tbsp crunchy peanut butter
Steps-18,282
Caloric intake- 1154/1770
Water- 148 oz
Protein- 89g
Carbs- 140g
Fat- 30g
Time- 3:30 a.m.
Pre workout- Black coffee
Lying leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
2 × 10-12 @ 135 Lbs
1 × 10-12 @ 155 Lbs
1 × 10-12 @ 175 Lbs
1 × 5 @ 185 Lbs
Db Shoulder press
1 × 12 @ 30 Lbs
1 × 12 @ 35 Lbs
1 × 12 @ 40 Lbs
1 × 12 @ 45 Lbs
Hack Squats
4 × 10-12 @ 225 Lbs
Lateral raises
4 × 10-12 @ 15 Lbs
Face pulls
4 × 10-12 @ 35 Lbs
Cardio
30 minutes on the elliptical
Distance- 2.37
Calories- 400
Breakfast
2 cups frosted flakes
Dinner
200 g roasted redskin potatoes
1 cup rosarita vegetarian refried beans
1 cup spanish rice
3 whole wheat tortillas
Step count- 12,092
Caloric intake- 1759/1770
Water- 164.8 oz
Protein- 60g
Carb- 347g
Fat- 32g
I’m still around, just trying to get acclimated to night shift.
Time- 6:15 a.m.
Starting weight this week 175.8
Flat db bench
4 × 10-12 @ 65 Lbs
Tricep extensions
4 × 10-12 @ 50 Lbs
Flat db flys
4 × 10-12 @ 25 Lbs
Cable pushdowns
4 × 10-12 @ 42.5 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Incline skullcrushers
4 × 10-12 @ 30 Lbs
My eating schedule is all screwy now being on nights, I eat dinner at home and then don’t eat again until I get home and then once when I wake up.
After work meal
2 slices wheat bread
1.5 tbsp crunchy peanut butter
1 bag quaker oats caramel rice crisp
Ensure protein drink
Lunch
2 cans tuna
1 tbsp chipotle mayo
2 whole wheat tortillas
Dinner
6 lasagna noodles
1/4 cup gardein crumbles
1 cup ragu
Daiya mozzarella