DLauger’s CELLUCOR Journey

GOD bless those who lost loved ones. Thank GOD for the ones who gave and will give their lives for our freedom. We will never forget.

7:05AM - 3/4 cup shredded wheat cereal, 2tbp honey, 3/4 cup 1% milk.

11:00AM - 1/3 cup shredded chicken, 1/2 cup rice, 1/2cup rice, 4oz green tea, 24oz water.

1:00PM - 16oz water.

3:00PM - 14oz canned green beans w/ black pepper. 12oz water.

6:00PM - 1 grilled salmon patty (8oz?), 1/2 cup brown rice, 1 cup peas and carrots w/ 1 tsp butter. 20oz water.

7:50PM - WORKOUT. 8:10PM - Workout. 1 chin-up - 60 seconds down 13 seconds up, totally lost my grip. 1 set straight bar curls 9 reps 95lbs. 1 dip 60 seconds down 25 seconds up. 1 set overhead tricep extensions - 55lbs 6 reps. 3 sets Flat bench 185X10, 205X10, 255X8. 225X4. Machine chest flys, 100lbs flys 3sets 12 reps each.

9:00PM - 2 scoops bioplex 100% whey protein in 12oz 1%milk.

7:25AM - 3/4 cup shredded wheat cereal, 1/2 cup 1% milk, 2tsp honey, 4oz water.

10:00AM - 1 small gala apple, 1 equate meal replacement shake.

1:10PM - 1/2 cup mixed steamed vegetables, 6oz spinage leaves w/ light itallian dressing. 8 organic kettle cooked potato chips - Yeah I felt horrible after that. 12oz water.

2:15PM - 120z water, 1 banana.

5:15PM - 3/4 cup of chicken alfredo pasta, 12oz water.  I have a 4 hour class on Wed so I did not get to workout or eat well.

11:00PM - 1 handfull of pretzels, 12oz 1% milk.

8:00AM - 1 cup "rice puffins" cereal, 1 cup 1% milk.

9:00AM - 12oz water.

11:35AM - 4oz roasted peanuts, 1 scoop bioplex 100% whey protein in 12oz 1% milk. 4 oz water.

1:15PM - 1 individual size low sodium, 96% fat free microwave popcorn bag, 12oz water.

5:30PM - 4 chocholate covered strawberries, 3 egs over medium pan fried in evoo, 2 pieces whole wheat toast w/ 2 pieces cheese. 12oz water.

8:00AM - 1 cup "rice puffins" cereal, 1 cup 1% milk.

10:30AM - 12oz water, 1 banana.

12:45PM  - 12oz water, 4oz roasted peanuts.

1:00PM - 12oz water, 1 sandwhich(3 pieces deli thin style 99% fat free turkey breast, mustard, 2 pieces whole wheat bread.

2:00PM - 12oz water.

3:00PM - 1 cup white grapes, 12oz water.

4:00PM - 12oz water.

5:30PM - I ran 2 miles on a road with a lot of hills I was going for 4 but a thunderstorm started at one mile.

5:45PM - 1 equate meal replacement drink.

7:00PM - 1 piece of our wedding cake (we had it frozen), a 1/2 cup of sparkling grape juice, 4 chocolate strawberries.

10:30PM - 1 piece of whole wheat toast, 12oz 1% milk.

8:15AM - 1 cup organic whole grain honey rice "puffins", 1 cup 1% milk .

10:45AM - 1 handfull of grapes, 24oz water.

12:45Pm - A taco salad w/ no shell from "Dos Margaritas", a basket of tortillia chips and salsa, 24oz water.

2:00PM - 12oz water.

3:30PM - 4oz roasted peanuts, 12 oz water.

6:30PM - Fresh chicken soup (fresh tomatos, onions, rice, avacados, shredded chicken) 12 tortillia chips, 12oz 1% milk.

8:30PM - 1/3 cup key lime pie icecream, 12oz black coffee.

9:10PM - Workout. Workout. 1 chin-up - 60 seconds down 19 seconds up. 1 set straight bar curls 20 reps 85lbs. 1 dip 60 seconds down 19 seconds up(did not lock out elbows). 1 set overhead tricep extensions - 50lbs 12 reps. Stiff legged Deadlifts, 135lbsX10, 185lbsX12, 205lbsX8, 185lbsX10. 1 set of lat pulldowns 180lbsX6.
Today’s workout wiped me out and I didn’t even do much I think it was the ice cream.

10:15PM - 1 banana, 1 scoop bioplex whey protein, 12oz 1% milk. 

7:15AM - 2 pieces 100%whole wheat toast w/ light spread, 1 large banana, 12oz water.

9:15AM - 1/3 cup of grapes, 12oz water.

10:45AM - 4oz salted peanuts, 12oz water.

12:15PM - 1/3 cup healthy choice lasagna, 1 sandwich(2 pieces whole wheat bread, 6 pieces 99% fat free, deli style turkey, mustard), 12oz water,

2:35PM - 1 peach, 12oz water.

4:30PM - 1 banana, 12oz water.

5:45PM - 12oz salad w/ light italian dressing, 3/4 cup "Lipton Select Sides" Alfredo pasta,

12oz water.

9:45PM - 8oz 1% milk, 16 sunchips.

I did 250 pushups today, 25 on the hour until the end of the workday when I did 50.

I know some of the food I have been eating is not "clean" but I can’t seem to gain any weight so maybe eating more calorie dense foods will help.

7:15AM - 3 large eggs (pan fried w/ evoo), 2 pieces 100% wheat toast w/ light spread, 12 oz water.

9:15AM - 1/2 cup grapes, 12oz water.

11:30AM - 1/3 cup pasta salad(spinage,tomato,wheat pasta, carrots, red onions, brocoli, lite ranch. 12oz water, 1/2 cup mixed fruit. 2 club crackers w/ chicken&cheese spread.

1:30PM - 1/2 cup healthy choice lasagna, 1 cup plain boiled green beans, 12oz water.

3:30PM - 2oz plain cashews.

5:45PM - one 4oz grilled pork chop, 1 baked potato w/ lowfat sour cream and red pepper, 1 scoop of weight watchers brocoli casserole, 1 stuffed jalepeno pepper, 20 oz water.

10:30PM - 1&1/2 scoops bioplex 100% whey protein in 8oz water, 20 grapes.

8:15AM - 12oz black coffee, 1 biscotti coffee dipper, 2 handfulls of grapes.

9:30AM - 12oz water.

10:55AM - 12oz water, 1 large peach.

12:45PM - 1 small baked potato w/ salt pepper and 1 tbl spoon lite sour cream, 2 pieces 100% whole wheat toast w/ light spread. 12 oz water.

1:30PM - 12oz water.

3:30PM - 12oz water, 1 large banana.

5:45PM - 1 cup frozen healthy choice lasagna, 8 oz salad (spinage leaves, 8 crutons, light italian), 12oz water.

9:00PM - WORKOUT-Cardio/legs. 12 mins on incumbent cycle, hill program, level 7. 12 mins on treadmill hill program avg speed of 7 mph, avg incline level 8. Clave raises w/ leg press machine, 100lbsX15, 120lbsX15, 140lbsX10. Individual calve raises 3 sets 10 reps ea. 30 decline crunches(1 reg, 1 w/ partner throwing my shoulders down, 1 w/ partner pushing while I come up X10.). 15 hanging leg lifts. 20 machine ab curls w/ 20lbs.

10:15PM - 1 scoop bioplex 100% whey protein in 10oz water, 16 Sunchips.

The reason I don’t ever do squats or legpress anymore is because I injured my knee several years ago in a skiing accident. It healed and did not bother me untill I was 19 (2 yrs ago) and since then it has gotten progressively worse. I finaly Quit trying to do squats back around april. I won’t try again untill Jan and I’m taking a joint supplement and avoiding anything that hurts.

9:00AM - 1 large peach, 2 biscuits with grape jelly and light spread, 12oz 1% milk.

1:45PM - 6" turkey breast and ham subway. 20oz tea 10oz sweetened. 1/2 snack bag of fruit crisps.

6:15PM - 1 grilled chicken thigh w/ homemade bbq sauce, approx 8oz salad (spinage, grilled chicken breast, almonds, and ceaser dressing. approx 8oz "healthy" brocoli/rice casserole. Handful of Sunchips. 32oz water.

8:10PM - Workout. 1 chin-up - 60 seconds down 44 seconds up. 1 set straight bar curls 16 reps 85lbs. 1 dip 60 seconds down 23 seconds up. 1 set overhead tricep extensions - 50lbs 6 reps. 3 sets Decline bench 135X12, 155X8, 155X10. 1 set lateral raises - 10lbs 30seconds down 30 seconds up. Superset dumbel shrugs w/ machine chest flys, 70lb flys 3sets 10 reps each, 65lb dumbels on individual shrugs 3 sets 15  reps each. Machine bench press 3 sets 150lbs 10 reps each. 10 decline bench crunches - lol.

9:05PM - 1&1/2 scoops bioplex 100% whey protein in 2oz 1%milk and 6oz water.

9:30PM - 1 handful of grapes and 12oz water. 

7:30AM - 1 cup shredded wheat, 1/2 cup 1% milk.

9:30AM - MINI Workout. 1 chin up 60 seconds down 40 seconds up. 1 set straight bar curls - 15 reps 85lbs. 1 dip 60 seconds down 10 seconds up. 1 set overhead tricep extensions - 50lbs 8 reps.

11:00AM - 20oz water.

12:20PM - 1 large peach, 1 scoop bioplex 100% whey protein in 12oz 1% milk.

3:00PM - 20oz water.

4:45PM - 2 grilled catfish fillets, approx 4ox boiled baby carrots, 4 oz boiled corn(I think it had butter in it.) 4 oz okra w/ breading, 2 biscuits w/ blackberry jam. 32oz water.

9:00PM - 1 scoop bioplex 100% whey protein in 8oz water.