I’m changing up my nutrition because I’m feeling really hungry around my training time. Also, I didn’t feel like I was getting much in the way of peri-workout nutrition. This is it breaks down this week:
2010 kcal, 238g Protein, 68g Fat, 109g Carbs, 15g Fiber, not counting green veggies
*Easter weekend was a nutritional blowout. I had fried fish, barbecue, almost a bag of Reese’s eggs, and a large Sonic blast with Snickers and hot fudge. It was probably over a quart of ice cream. Needless to say, my digestive system in not happy.
*Next week I will change the order of exercises so I’ll be doing the dumbbell row later in the workout. The 100 lb dumbbell is the heaviest we have. I might do one arm barbell rows instead.
4/23/14
BW- 228
*2280 kcal
15 min treadmill, 30 min Gauntlet (lvl 5&6)
Trap Bar Deads- 3x8x245
Walking Lunges- 3x10
Leg Curls- 3x12x195
Leg Extensions- 3x15x130
Leg Press- 3x20xStack
*My legs were TRASHED after this!
4/24/14
BW- 229
*2481 kcal
45 minute treadmill walk
BB Standing Press- 3x8x115
DB Seated Press- 3x10x40’s
EZ Bar Upright rows- 3x12x85
Side Delt Machine- 3x15x110
Lying Rear Delt Raises- 3x20x15’s
Ab Wheel- 3x5
4/25/14
BW- 228
Treadmill- 45min walk
BB Tri Ext- 3x8x85
BB Curls- 3x8x85
DB Tri Ext- 3x12x35’s
DB Hammers- 3x12x35’s
One Arm Reverse Pushdowns- 3x15- #6
Preacher Machine- 3x15x50
Pushdowns- 3x20x#11
Cable Curls- 3x20x#8
Calf Raises- 3x20x250
Stretch Bis and Tris
4/28/14
BW- 232
20 Treadmill Hill Intervals- 6mph, 10%, + 20min walk
CSR- 3x8x280,255,255
DB Row- 3x10x100
MG Pulldowns- 3x12x150
V-Bar Pulldowns- 3x15x135,120,105
Bent Cable Row- 3x20x#16,#13,#10
Ab Wheel- 3x6
Stretch Lats
4/29/14
No training, we were up late under a tornado watch.
4/30/14
BW- 230
20 Treadmill Hill Intervals- 6mph, 10%, + 20min walk
5/1/14
BW- 231
Precor- 20 minutes
BB Standing Press- 3x8x120
DB Seated Press- 3x10x45’s
Arnold Press- 3x12x30’s
Side Delt Machine- 3x15x110
Lying Rear Delt Raises- 3x2015’s
Ab Wheel- 3x6
Stretch Shoulders
5/2/14
BW- 230
20 Treadmill Hill Intervals- 6mph, 10%, + 20min walk
5/3/14
BW- 229
Rope Pusdowns- 3x15
Rope Hammers- 3x15
EZ Ext- 3x15
EZ Curls- 3x15
DB Tri Ext- 3x20
DB Hammers- 3x15
Band Pushdowns- 3x20
Band Curls- 3x20
Calf Raises- 3x20
*I was on maintenance calories all week to take a mental break.
5/7/14
3152 kcal
BW- 233
20 Treadmill Hill Intervals- 6.5 mph, 10%, + 20min walk
Back Extensions- 5x10xBW
Leg Curls- 5x10x195
Leg Extensions- 5x10x130
Leg Press- 5x10xStack
Plank=- 1x60 seconds
Stretch Legs
5/8/14
3269 kcal
BW- 234
Gauntlet (lvl 6)- 20 minutes
BB Standing Press- 3x5x135
DB Seated Press- 3x10x45’s
Arnold Press- 3x12x35’s
Shoulder Press Machine- 3x15x135
Lying Rear Delt Raises- 2x20x15’s
Ab Wheel- 2x8
5/9/14
BW- 232
20 Treadmill Hill Intervals- 6.5 mph, 10%, + 20min walk
*30 seconds rest between supersets
Rope Pushdowns- 3x8x#12
Rope Hammers- 3x8x#10
EZ Tri Ext- 3x10x85, 75, 65
EZ Curls- 3x10x85, 75, 65
DB Tri Ext- 3x12x30’s
DB Hammers- 3x12x30’s
One Arm Reverse Pushdowns- 3x15- #6
Preacher Machine- 3x15x45, 45, 60
Pushdowns- 3x20x#10
Cable Curls- 3x20x#8
Calf Raises- 3x20x275
Stretch Bis and Tris
5/15/14
1991 kcal
BW- 232
20 Treadmill Hill Intervals- 7 mph, 10%, + 20min walk
Back Extensions- 5x10xBW
Leg Curls- 5x10x210
Leg Extensions- 5x10x135
Leg Press- 5x10xStack
5/16/14
BW- 232
20 Treadmill Hill Intervals- 7 mph, 10%, + 20min walk
*30 seconds rest between supersets
Ab Wheel- 3x10
Rope Pushdowns- 3x8x#13
Rope Hammers- 3x8x#11
EZ Tri Ext- 3x10x75
EZ Curls- 3x10x75
DB Tri Ext- 3x12x30’s
DB Hammers- 3x12x30’s
One Arm Reverse Pushdowns- 3x15- #6
Preacher Machine- 3x15x45
Pushdowns- 3x20x#10
Cable Curls- 3x20x#8
*Diet was perfect all day until we went out of town that night…
5/17/14
Rest
Ate a bunch of junk…
5/18/14
Walk- 30 minutes
*Low carb and low calorie all day until I get up at midnight and feast on chocolate chips…
5/22/14
BW- 230
3097 kcal
AM Conditioning: Incline Treadmill Walk (3 mph, 5% grade)- 45 minutes
BB Standing Press- 135x8, 6, 5
DB Seated Press- 3x10x40’s
Arnold Press- 3x12x350s
Shoulder Press Machine- 3x15x105
Cable Upright Rows- 3x20x#10
*Going heavier on my Tuesday bench press negatively affected my shoulder workout so I lowered my weights.
5/24/14
AM Conditioning: Jump Rope, 15 seconds, 45 seconds rest, did ab work during each rest period;
Leg Raises- 4x10
Straight Leg Situps- 4x10
Ball Crunches- 3x10
Left Oblique Crunches- 3x10
Right Oblique Crunches- 3x10
Crunches on Mat- 3x10
Walked a Color Run 5K with my mom, we didn’t really time it but it was around 50 minutes.
We went fishing Sunday and I took a rest day. Yesterday (5/26/14) I did 20 sprints in front of my house, 15 second sprint/45 second walk, and that’s it.
