Morning Weight: 203.4lbs
waist measurement: 37.25 inches ~ No changes, this upsets me I was hoping to lose a few inches from my belly… hopefully when I read 195lbs I will.
meal 1: 2 scoops 100% whey
meal 2: 1 scoop 100% whey
meal 3: 2 cans canned salmon + spinach
meal 4: 1 scoop 100% whey
meal 5: cheat meal medium pepperoni Pizza + 4 ferraro Rocher+ice cream ~ Cheat meal after 7 days, this one was big, but my last one a week ago was really light.
Morning Weight: 205.8lbs
meal 1: 2 scoops 100% whey
meal 2: 2 scoops 100% whey + 1 tbsp PB
meal 3: 2 scoops 100% whey + 1.5 tbsp PB, piece of cheese
meal 4: small portion of shrimp stirfry w/ green veggies plus little bit of regular onions
Morning Weight: 203.2lbs ~ Going to do a metabolic day today since I have no access to a car for the gym and at home I have only a small weight set and treadmill.
meal 1: 1 tbsp extra virgin coconut oil + 2 eggs + egg whites
meal 2: grilled chicken + greens, cheese & salsa
Metabolic Workout:
90 seconds Sprinting
20lbX20 shoulder press
2min walking rest
90 seconds Sprinting
12 push ups
2min walking rest
90 seconds sprinting
30lbX 15 DB swings
2 min walking rest
90 seconds sprinting
30lb X 8 DB lunge
2min walking rest
meal 3: low carb fried chicken + kale + 1 tbsp Catsup
meal 4: 1 tbsp PB
meal 5: 1 tbsp parmesan cheese ( I know not really a meal just ate it though)
Morning Weight: 203lbs
meal 1: 1 tbsp extra virgin coconut oil + 1 egg + egg whites
Workout: Chest/Back
Flat DB press
30lb DB X 5
40lb DB X 5
45lb DB X 5
55lb DB X 5
60lb DB X 5
65 lb DB X 5
70lb DB x 3
65lb DB X 5
60lb DB X 5
60lb DB X 5
60lb DB X 5
At this point my shoulder was getting sore
Rack Pull:
bar X 6
135lb X 5
185lb X 5
225lb X 6
275lb X 6
315lb X 6
365lb X 4 (PR)
At this point I switched to mixed grip and used chalk
315lb X 8
315lb X 8
315lb X 8
315lb X 8
315lb X 8
T-Bar Row
150lb X 8
150lb X 8
150lb X 8
150lb X 8
Rack Pull 2nd time:
315lb X 4
315lb X 2
meal 2: low carb fried chicken + spinach
meal 3: 1 scoop 100% whey + 1.5tbsp PB
meal 4: salmon + guacamole
HIIT:
1min sprints
12 push ups
1min walking rest
1min sprints
15lb x 15 shoulder press
1min walking rest
1min sprints
30lb X 15 one-arm rows
1min walking rest
1min sprints
10 push ups
1min walking rest
1min sprints
12 x one-arm DB snatch
20 min steady state cardio
meal 5: I slipped and had some ferraror rocher 5 of them.
meal 6: piece of cheese + salad (lettuce and shredded carrots) + 1 tbsp dressing + 2 small pickles
Morning Weight: 204.6lbs
meal 1: 2 scoops 100% whey
meal 2: 3 sausages, kale + celery
meal 3: I polished off the rest of the ferraro rocher last 6 of them… Now that I don’t have any food to cheat with in the house I will be good from here on in!
HIIT workout:
1min sprints
90 seconds walking rest ~ did this for 22min
20 goblet squats w/ 15lb DB
10 push ups
10 Body weight reverse lunges (each leg)
x 3
meal 4: 1 scoop 100% whey + 1 tbsp PB
Morning Weight: 204.6lbs ~ There are no ferraro rocher left for me to cheat with… so I won’t cheat.
meal 1: 2 scoops 100% whey
Shoulder Workout:
Standing Shoulder Press
30lb DBs X 6
35lb DBs X 6
40lb DBs X 6
45lb DBs X 6
50lb DBs X 3
45lb DBs X 6
45lb DBs X 6
45lb DBs X 6
45lb DBs X 6
All sets supersetted with 5 x 25lb L-lateral raises
Hammer Strength Shrug:
225lb X 10
225lb X 10
225lb X 10
225lb X 10
Rear-delt raise
15lb X 10
15lb X 10
15lb X 10
15lb X 10
Meal 2: ground chicken w/ Cheese, salsa and spinach
meal 3: 1 tbsp PB
meal 4: 2 scoops 100% whey + 1 tbsp PB
meal 5: ground chicken w/ cheese + 2 tbsp PB
Morning Weight: 204.6lbs
meal 1: 2 scoops 100% whey
meal 2: 1 scoop 100% whey
Meal 3: 1 scoop 100% whey
meal 4: 2 sausages + kale
Just got some NO Xplode, definitely gave me energy, and a bit of a head buzz
Workout: Legs
Squats:
bar X 6
bar X 6
95 X 6
95 X 6
135 X 6
135 X 6
135 X 6
135 X 6
135 X 5
Lunges:
bar x 6
95lb X 6
135 X 4
135 X 4
Romanian Deadlift:
bar X 8
95 X 8
95 X 8
135 X 8
185 X 8
185 X 8
185 X 8
185 X 8
Donkey Calf Raise
260lb X 12
260lb X 12
260lb X 12
260lb X 12
meal 5: 2 scoops 100% whey
Nov. 21
Morning Weight: 203lbs ~Cheating Tonight
Meal 1: 2 scoops 100% whey + a couple small pieces of chicken I made for lunch
meal 2: 1 scoop 100% whey
meal 3: low carb fried chicken + broccolli
meal 4: 1 scoop 100% whey
meal 5: sushi + 2 cookies
Morning Weight: 205.4lbs ~ Going to have my cheat meals every saturday dinner. I kinda screwed up last week with the ferrero rocher on tuesday and wednesday. Initially I planned to push my cheat meal further away, however doing so would throw off future cheat meals.
meal 1: 2 scoops 100% whey
meal 2: 2 scoops 100% whey
meal 3: low carb fried chicken + kale
meal 4: 1 tbsp PB + small piece of cheese
meal 5: 1.5 of canned salmon
Mini-HIIT workout
20min of 2min walking rest + 1 min sprints + 10 push ups
meal 6: 2 scoops 100% whey + 1 tbsp PB
Protein Count: 260g
Morning Weight: 204lbs ~ Going to start keeping count of my protein intake, looking back at my log I think I wasn’t always consuming enough.
meal 1: 1tbsp Extra Virgin Coconut Oil + egg whites (45g protein)
I’m loving NO-Xplode preworkout even though most people don’t think much of it on this site.
Chest/Back Workout:
Rack Pull:
bar X 6
bar X 6
135 X 6
225 X 6
285 X 6
315 X 6
385 X 4 - PR
405 X 1 - PR
315 X 8
315 X 8
315 X 8
T-Bar Row
90 X 10
135 X 10
135 X 8
135 X 8
135 X 5
135 X 8
Flat DB Bench Press
30lb DB X 6
35lb DB X 6
40lb DB X 6
50lb DB X 6
60lb DB X 6
65lb DB X 6
65lb DB X 6
65lb DB X 5
65lb DB X 4
Meal 2: 8 chicken drumsticks + 2 Tbsp mayo + spinach (112g)
meal 3: 2 scoops 100% whey (50g)
protein count: 207g
Green Tea
Morning Weight: 204lbs
meal 1: 2 scoops 100% whey (50g)
Shoulder Workout:
Military press:
bar X 5
bar X 5
65 X 5
85 X 5
95 X 5 supersetted w/ 20lb seated lateral raises AMRAP
105 X 5 supersetted w/ 20lb seated lateral raises AMRAP
105 X 4 supersetted w/ 20lb seated lateral raises AMRAP
95 X 5 supersetted w/ 20lb seated lateral raises AMRAP
95 X 5 supersetted w/ 20lb seated lateral raises AMRAP
95 X 5 supersetted w/ 20lb seated lateral raises AMRAP
95 X 5 supersetted w/ 20lb seated lateral raises AMRAP
Seated Alternating Shoulder Press:
40lb DBs X 5
40lb DBs X 5
40lb DBs X 5
40lb DBs X 5
40lb DBs X 5
Face Pulls:
50lbX 8
50lbX 8
50lbX 8
50lbX 8
50lbX 8
Rear Delt Raise
12.5lb X 12
12.5lb X 12
12.5lb X 12
12.5lb X 12
12.5lb X 12
Barbell Shrug:
135 X 12
185 X 10
185 X 10
185 X 10
185 X 10
Meal 2: 2 scoops 100% whey + piece of cheese (50g)
meal 3: 1 Full rotisserie chicken + spinach ~ Had a crazy appetite today (162g)
meal 4: 1 scoop 100% whey + 1 tbsp PB (25g)
meal 5: 10 shrimp + 1 tbsp PB + small piece of cheese ( 20g)
Protein Count: 257g
Morning Weight: 203.4lbs
meal 1: 2 whole eggs boiled + 1 egg white boiled (16g)
meal 2: 1 full rotisserie chicken + 1 tsbp sour cream + 2 tbsp Salsa+ spinach & green onions (162g)
meal 3: 1 tbsp PB
meal 4: 2 scoops 100% whey (50g)
20min steady state cardio -Treadmill
meal 5: piece of cheese + 1 tbsp PB
Protein Count: 228g
Morning Weight: 203.6lbs
meal 1: 2 scoops 100% whey
Arm Workout:
Alternating DB Curl:
20lb X 8
25lb X 8
30lb X 8
35lb X 8 supersetted w/ 25lb Hammer Curls AMRAP
35lb X 8 supersetted w/ 25lb Hammer Curls AMRAP
35lb X 8 supersetted w/ 25lb Hammer Curls AMRAP
35lb X 6 supersetted w/ 25lb Hammer Curls AMRAP
35lb X 5 supersetted w/ 25lb Hammer Curls AMRAP
DB preacher Curl
30lb X 5
30lb X 5
30lb X 5
30lb X 5
30lb X 5
EZ Bar French Press:
(warmed up with french pressing 25lb plate, 35lb plate then 45lb plate)
50lb X 8
50lb X 8
50lb X 8
50lb X 8
50lb X 8
DB Overhead Tricep Extension:
22.5lb X 10
22.5lb X 10
22.5lb X 10
22.5lb X 10
22.5lb X 10
meal 2: salmon filet w/ 1 tbsp Pesto, 1 tbsp Guacamole, + kale and lettuce
meal 3: 1 tbsp PB
meal 4: grilled chicken breast + 1 tbsp guacamole + 1 tbsp Salsa
meal 5: 1 piece of cheese + 1 tbsp PB
Protein Count: 230g
ndful of chips+glass of milk ~ I couldn’t do it!
not there to today.
protein count: 200g
Protein Count: 230g
2 scoops 100% whey
meal 4: 40 shrimp, + 1 tbsp PB + half cup cooking white wine