DLauger’s CELLUCOR Journey

7:20AM - 2 cups of Cream Of Wheat cereal w/ 1 tsp butter and 1tbsp honey.

9:00AM - 12 oz water, 1 banana.

10:00AM - 12oz water.

11:45AM - 12oz water, 1 small red delicious apple.

12:45PM - 1 8oz Heathy Choice "Fresh Mixers" Sesame Teriyaki Chicken. 380 calories, it was rice, white chicken, water chestnuts, pineapple, and sesame seeds with some type of sauce. 12oz water.

2:30PM - 12oz water, 1 sandwhich(2pieces 100%wheat bread, mustard, iceberg lettuce, 4 pieces Hillshire Farms 96% fat free ham, 1oz jalepeno colby cheese.

3:10PM - 12oz water.

4:00PM - 12oz water, 1banana.

6:20PM - 8oz of my wife’s healthy chicken/pasta salad, 12oz water.

10:05PM - Post workout 1 scoop bioplex 100% whey protein in 10oz water.

Ok I’m back on track after vacation.

6:50AM - 2 cups of Cream Of Wheat cereal w/ 1 tsp butter and 1tbsp honey.

9:00AM - 12 oz water.

10:00AM - 12oz water.

11:00AM - 4 oz all natural unsweetened apple sauce. 12oz water.

12:45PM - 6" sub - 100% wheat bread, 4oz sliced turkey breast, romain lettuce, no condiments and I peeled the cheese off, 12oz water, 1 banana.

1:30PM - 12oz water.

3:00PM - 6" sub - 100% wheat bread, 4oz sliced turkey breast, romain lettuce, no condiments and I peeled the cheese off, 12oz water.

4:00PM - 12oz water.

6:00PM - 1 cup of my wife’s healthy chicken salad (shredded baked boneless skinless chicken, wheat pasta, brocoli, colliflower, carrots, white wine vinegar, garlic, smidge of butter. ), 12oz water. 1 scoop bioplex 100% whey protein in 4 oz water and 4oz 1% milk.

10:00PM - Post workout,  1 scoop bioplex 100% whey protein in 12 oz water, 1 banana.

I am posting my workouts in the workout tracker now, feel free to comment, make suggestions, etc. on my diet or workout.

Here is a video of me doing standing military press right after flat bench.

I’m not really watching diet at all this week but I am working out back, legs, chest & shoulders, and 1 day of cardio. I will post some pix from the beach today.

7:35AM - 1 green pluot.

8:30AM - The last 4 inches of that danged Wal-Mart sub! 12oz black cofee, 12oz water.

10:00AM - 12 oz water.

11:30AM - 1/2 large Quiznos turkey breast sub ( no mayo, no cheese, tomatoes, romaine lettuce, black olives, jalepenos, musrooms, oregano) on wheat. 12oz water.

1:00PM - 16oz water.

2:40PM - 1/2 large Quiznos turkey breast sub ( no mayo, no cheese, tomatoes, romaine lettuce, black olives, jalepenos, musrooms, oregano) on wheat. 12oz water.

7:55AM - 1 inch slice of a walmart sub, 12 oz water.

10:00AM - 1 green pluot, 12oz water.

11:30AM - 12oz water, 2oz roasted peanuts.

1:00PM - 2 cups of my wife’s healthy chicken/pasta salad, 12oz water.

2:00PM - 12oz water.

4:00PM - 2 inch slice of a wal-mart sub. It wasn’t very healthy it had turkey, ham, tomato, romaine lettuce, colby cheese, no mayo on french bread. 16oz water.

5:45PM - 2 inch slice of a toasted wal-mart sub, 1 cup salad(peas, iceberg, red onions, carrots, and my wife’s poppyseed Vinaigrette, 12oz orange juice.

8:05PM Short workout tonight, I had to go to a class meeting. 1 dip 60 seconds up and 36 seconds down, 1 set overhead tricep extensions 60lbs X 5 reps 6th with help. Incline bench, 135lbsX12, 165lbsX10, 185lbsX8. Decline bench 185lbsX10 2 sets. 1 set of 60 crunches, 50 bicycle kicks, 50 flutter kicks w/ no rest.

I had to go straight to the class meeting so I didn’t get protein untill 9:45PM - the usual 1 scoop of bioplex 100% whey in 1% milk.

5:40AM - 1 green pluot.

5:45AM - WORKOUT. Incline bench - warm-up, then 3 sets 135lbsX12, 155lbsX10, 165lbsX10. Front raises w/ a ez bar - 3 sets 40lbs 12 reps ea. Lateral dumbell raises - 15lbsX20 reps, 20lbsX12 reps, 25lbsX12 reps. Dumbell Shrugs, 3 sets 70lb dumbells X 12 reps ea. 1 set decline bench crunches 50 reps.

7:00AM Breakfast - 1 scoop bioplex 100% whey protein in 8oz 1% milk, 3/4 cup oatmeal w/ dash of salt and 2 tsp honey. 12oz water.

10:00AM - 1 green pluot, 24oz water.

 11:30AM - Steakhouse business lunch. 4oz chop steak, 8 plain boiled brussel sprouts, about 1/4 cup plain boiled black-eyed peas, six grilled mushrooms, 1grilled chicken finger, 1 baked potato with lite sour cream and jalepenos and mushrooms, 1 yeast roll(I wish I hadn’t eaten that! it didn’t even taste good!), 32oz water.

1:00PM - 12oz water.

 2:00PM - 12oz water.

3:30PM - 12oz water.

5:30PM - 2 cups of my wife’s healthy chicken/pasta salad, 12oz water.

7:30PM - (approx time) 20 oz water in class.

10:30PM - 1 green pluot, 12oz water.

6:30AM - 3/4 cup shredded wheat cereal w/ 1 tbsp honey.

9:15AM - 1 small piece of my wife’s key lime pie 12oz black coffee, 1 banana.

11:50AM - 1 green pluot, 12oz water.

12:30PM - 1 cup steamed mixed vegetables w/ black pepper. 12oz water, 15 mini pretzels.

2:50PM - 3/4 ziploc snack bag of grapes, 12oz water

4:10PM - 1 lowfat Quaker oats bar, 12oz water.

6:00PM - 1 cup of my wife’s healthy chicken salad (shredded baked boneless skinless chicken, wheat pasta, brocoli, colliflower, carrots, white wine vinegar, garlic, smidge of butter. ), 12oz water.

9:00PM - 1 handfull grapes.

10:30PM - 1 scoop Bioplex 100% whey protein in 8oz 1% milk.

7:20AM - 1 cup oatmeal w/ 1 tbsp honey & 2 tsp butter, 2 pieces bacon, 12oz 1% milk.

9:55AM  - 1 Ziploc snack bag (the size of half a sandwhich bag) of white grapes, 12oz water.

11:40AM - 1 scoop Bioplex 100% whey protein in 10 oz 1% milk.

12:00PM - 1/2 of a Quiznos large Ham sub on wheat w/ no cheese, no mayo, & tomatoes, jalepenos, black olives, iceberg lettuce, oregano, and mushrooms. 12oz water.

2:00PM - 1 Green Pluot, 12oz water.

3:00PM - 12oz water.

4:00PM - 1 & 3/4 cups peas, carrots, and brown rice w/ two tsp butter, no salt. 12oz water.

5:45PM - 1 medium boneless, skinless chicken breast cooked on my lean mean grilling machine, 12oz water, 1 green pluot.

9:00PM - 4 grapes.

9:05PM - Workout. 1 chin-up - 60 seconds down 33 seconds up. 1 set straight bar curls 10 reps 95lbs. 1 dip 60 seconds down 36 seconds up. That is the best I have done to date on the 30 days to 1 inch bigger arms workout! Bent-over barbell rows 3 sets - 135X10, 155X10, 195X5. Pull-ups - 3 sets of 6 reps. Next I did supersets with Hyperextensions and decline bench crunches. Hyperextensions - 3 sets 10 reps ea, 10lbs behind head. Crunches - 3 sets 20 reps ea w/ 10lbs on chest.

10:05PM - 1 scoop Bioplex 100% whey protein in 8oz 1% milk w/ a banana blended in.

I slept in today so I didn’t eat until 10:30AM my wife made an awesome breakfast:

3 egg spinage & cheese omelet, 24oz water, 1/2 cup oatmeal w/ 1tsp butter and 1 tsp brown sugar and a dash of salt, 3 pieces really crispy bacon.

2:30PM - 1/3 cup oatmeal w/ 1tsp butter &1tsp brown sugar & dash of salt. 1 banana, 12oz water.

6:00PM - two handfulls of white grapes, 12oz water, 1 green pluot. I didn’t eat close to enough today, but I got stuck doing school and never got to workout either crappy day

9:00AM - 2 sulbelt oats and honey granola bars, 12oz black coffee, 12oz water.

11:40AM - 1 wendy’s grilled "chicken go wrap" w/ no cheese, 12oz water.

12:20PM - 1 banana.

12:30PM - 12oz water

3:00PM - One 14oz can Progresso low sodium chicken gumbo soup, 12oz water.

4:00PM - 12oz water.

5:45PM - 1 grilled salmon patty approx 8oz. 1/3 cup brown rice. 16oz water.

10:00PM - 12 mini pretzels 8oz water.