My first two weeks of training and my diet, hey pro’s….am I on the right track? Advice anyone?? Thank you for your input.
Tuesday March 31, 2009
Day One Diet:
Breakfast-Cereal, 2% Milk
Lunch: Homemade Leftover Beef with Broccoli Stir Fry, Brown Rice
Snack: South beach Diet Cinnamon & Raisin Bar (Very tasty, 10g protein!)
Dinner: 2 Cups Pasta, Garlic Salt
Day One Workout:
2 Mile Run, treadmill
3 Sets x 3 Assisted Pull Ups – (70 lbs. assist)
1 Arm Row with Dumb Bells- dumb bells referred to from hereon out as “DB”- 3 sets x 10, 15 lbs.
Rear Delts aka Peck Deck- 55 lbs. Warm up set, 3 sets x 10, 70 lbs.
Hack Squats- 3 sets x 10, 90 lbs.
Leg Press- 3 sets x 10, 70 lbs.
DB Hammer Curls- 3 sets x 10, 25 lbs.
Preacher Curls – 3 sets x 10, 45 lbs.
Captains Chair- 2 sets x 10 lifts
Wednesday April 1, 2009
Day Two Diet:
Breakfast-Cereal, 2% Milk
Lunch: Roast Beef Panini from Nature’s Table, Protein Drink
Dinner: (@Texas de Brazil aka The Last Horaah) Salad, Lobster Bisque, Mass Quantities of Red Meat, 2 glasses Red Wine, fried bananas, garlic mashed potatoes, one long island iced tea after dinner! Jees. Can’t do that again!!
Thursday April 2, 2009
Day Three Diet:
Breakfast-Cereal, 2% Milk
Lunch- Blackened Chicken Breast with Sweet Potatoes, Sweet Tea
Snack- Protein Shake in 2% Milk
Dinner- One Turkey & cheese sandwich on wheat
Another Dinner: A few cups of Beef with broccoli stir fry, glass of orange juice
Day Three Work Out:
Bench Press- 3 sets x 10,70 lbs
(Triceps) Straight Arm DB Pullover Lying on Beach - 3 sets x 10, 15 lbs
Incline Beach- Bar only 3 sets x 10
Triceps rope pull down, 2 sets x 12, 60 lbs
Friday April 3, 2009
Day Four Diet
Breakfast: Cinnamon Roll Oatmeal, cup of green tea
Lunch: Tuna on Wheat Bagel, banana, sweet tea, water
Snack: South Beach Diet Cinnamon & Raisin Bar
Dinner: 2 Grilled Chicken Breasts
Saturday, April 4, 2009
Day Five Diet
Breakfast: Oatmeal
Lunch: Turkey, Cheese on Whole Grain
Dinner: Blackened Chicken Sandwich, Sweet Potato, Two Margarita’s
Snack: Beef Jerky
Day Five Workout
Dead lifts: 3 sets x 11, 50 lbs
Calves on the Hack Press: 3 sets x 10, 90 lbs
Walking Lunges: 20 x, 20 lb db in each hand
Back Barbell Clean & Press: 3 sets x 10, 65 lbs.
Bicep Self Assist Chin Up: 2 sets x 4, 70 lbs.
Captain’s Chair Lifts: 2 sets x 10
Dave’s Canoe Row Abs: 2 sets x 20, 12 lbs
Treadmill: Walk, Run Intervals, 30 minutes
Got home and walked 12 blocks on the beach. (Approx 20 minutes.)
Took Glutamine for muscle recovery.
Sunday, April 5, 2009
Day Six Diet
Breakfast: Pancake, Light Syrup
Snack: South Beach Bar Cinnamon and Raisin
Lunch: 1 Piece Cheese Pizza <—- My Cheat for the weekend!
Dinner: 1 & 1/2 Blackened Chicken Breasts, Blueberries
Day Six Workout
Walked Ten Blocks, 45 minutes on the beach. Needed a ride home!! Haha, my hamstrings were on fire!! Not to mention my back was on fire, getting a sunburn that is.
Monday, April 6, 2009
Day Seven Diet
Breakfast: Cereal, 2% Milk, Hot Tea
Snack: Strawberry & Banana with Oats Yogurt
Lunch: Peanut Butter & Banana, Whole Grain Bread, Turkey & Cheese on Whole Grain Bread, Strawberries
Dinner: Protein (about 70g) in Water, Celery and Carrots in Lite Ranch
Day Seven Workout
Bench Press: 65 lbs 3 sets; 10 rep, 11 rep, 7 rep
Decline Bench: 3 sets; 45 lbs x 10 rep, 55 lbs x 8 rep, 55 lbs x 7 rep
Assisted Dips: 3 sets; 40 lbs x 3 rep, 55 lbs x 4 rep, 70 lbs x 4 rep
Peck Deck Shoulders: 2 sets, 75 lbs x 8, and 50 lbs x 10
Straight Arm DB Pullover Lying on Beach (Triceps): 3 sets x 10, 20 lbs.
Shoulder Press Down: 2 sets; 10 rep 60 lbs, 10 rep 50 lbs
Dave’s Ab Canoe Rows: 20 lbs, 4 sets x 15 rep!!
Captain’s Chair Ab Lifts: 10
Tuesday, April 7, 2009
Day Eight Diet
Breakfast: Cinnamon Roll Oatmeal, Cup of Coffee
Lunch: Tuna and Celery on Whole Grain, Sweet Potato with Cinnamon, Light Butter, Carrots
Snack: Protein in Water, South Beach Bar Cinnamon and Raisin
Dinner: 2 eggs, 2 egg whites, couple chips and salsa and one glass Pino Grigio
Day Eight Workout
30 Minutes fast pace run treadmill
10 minutes fast pace rower
Wednesday, April 8, 2009
Day Nine Diet
Breakfast: Cinnamon Roll Oatmeal, Cup of Green Tea
Snack: 2 Scoops Protein in Water, Banana
Lunch: 2 Sandwiches; Tuna and Celery on Whole Grain
Snack: Carrots, Glutamine, 2 scoops of protein in water
Dinner: Made Morracan Chicken: Chicken, zucchini, chickpeas, diced tomatoes, cilantro, cinnamon, cayenne pepper, cumin.
Day Nine Workout
30 Minutes with heavy bag with old British boxing buddy, including crawls, abs, punches, front kicks, roundhouses, combos… 
Back & Biceps
Back Press: 90 lbs, 4 sets x 10 , I was spotted a lot on that one
Lat Pull Downs: 60 warm up set, 90 lbs 2nd set, 120 set with spot, 105 last set
One Arm Rows: 20 lbs 3 sets, 1 set 25
Assisted Pull Ups: 1 set of 5, 55 lbs, 1 set of 4, 70 lbs
DB Curls: 25 lbs 2 x, 30 lbs 1 set with spot
Hammer Curls: 25 lbs 1 set, 20 lbs 1 set
Dave’s Ab Canoe Row: 20 lbs 2 sets
Rope Abs on Ground: 90 lbs
Hanging Leg Lifts: 5
Thursday April 9, 2009
Day Ten Diet
Breakfast: Homemade Oatmeal
Snack: 2 scoops protein in water, peanut bar
Lunch: Blackened Chicken Breast, celery and peanut butter
Snack: 2 scoops protein in water, South Beach Cinnamon & Raisin Bar
Dinner: 2 eggs, 3 egg whites, orange juice, Cinnamon Roll Yogurt
Day Ten Workout
Worked out with David, my old kickboxing/MMA instructor.
We hit the heavy bag mostly and double end bag a little.He had pull up bar, we did those and abs, as always.So mark me down for about 45 minutes of cardio and 15 of abs and pull ups, oh! and push ups.
I had a great night until I woke up about 5 am this morning, with such an awful headache, really unusual for me! I tried everything; aspirin, ice, heat, crying, head rubbing. Nothing helped. I was up for an hour and a half and fell asleep for another hour and a half only to be woken up by the stupid alarm. I just figured out it was probably caffeine withdrawals, so I just had a cup of coffee. Hey, it’s Friday at least, and I never call in.
Friday April 10, 2009
Day Eleven Diet
Breakfast: 1 piece of my boss’s wife homemade coffeecake, cup of coffee
Snack: 2 scoops protein in water, black bean soup
Lunch: Tuna on wheat, strawberries
Snack: 2 scoops protein in water, South Beach Cinnamon & Raisin Bar
Dinner: Moroccan Chicken leftovers, carrots, a couple handfuls of popcorn
Day Eleven Workout
Squats: 1 set x 8 rep 115 lbs, 2 sets x 6 rep 135 lbs.
Traps, Upright Rows: 3 sets x 10, 95 lbs.
Lunges: 1 set x 10 rep, 95 lbs. 1 set 40 lbs.
Shrugs front: 2 sets x 10, 95 lbs.,
Dave’s Canoe Ab Rows: 20 lbs x 20 rep
Saturday April 11, 2009
Day Twelve Diet
Breakfast: Oatmeal Cinnamon
Snack: South Beach Bar Cinnamon & raisin
Lunch: Moroccan chicken, whole grain pasta
Snack: Protein Pancake
Dinner: 2 scoops protein in water
Day Twelve Workout
Calves, Seated: 90 lbs., 4 sets of 7 or 8
Leg Curls: 2 sets x 10 , 25 lbs., 1 set x 6, 35 lbs.
Dave’s Canoe Ab Rows: 20 lbs x 25 rep
Cable Rope: 90 lbs x 20 rep
30 minute run nonstop treadmill, 2 1/2 miles
3 minutes on a light bag boxing
Sunday EASTER April 12, 2009
Day Thirteen Diet
Breakfast: Cream of Wheat
Lunch: A few cups whole grain pasta
Snack: 2 scoops protein in water
Dinner: Mom’s meat lasagna, one small piece Boston Creme Pie <—Definitely my cheat meal for the week!
Snack: Cashews
Day Thirteen Workout
25 minute brisk walk on beach, first day off from the gym since last Sunday!
Monday April 13, 2009
Day Fourteen Diet
Breakfast: Cinnamon Roll Yogurt, cup of coffee
Snack: 2 scoops protein in water
Lunch: Tuna & Celery on wheat, strawberries, couple handfuls of whole grain pasta
Snack: 2 scoops protein in water
Dinner: Blackened Chicken Breast, broccoli
Day Fourteen Workout
Chest, Shoulders, Triceps
Bench Press: 85 lbs., 3 sets; 6 reps, 11 reps, 7 reps
Incline Bench: 65 lbs, 4 sets x 10
One Arm DB Tricep Curl: 15 lbs x 6 rep, 10 lbs x 10 rep
Straight Arm DB Pullover Lying on Bench: 20 lbs, 10 rep 25 lbs x 10 rep
Dip: 1 !! All by myself, Yaaay!
Assisted Dips: 3 sets x 5 rep, 55lbs.
Shoulder rear delt: 40 lbs, 4 sets x 12
Lateral Shoulder Raises: 15 lbs, 2 sets x 8
Dave’s Canoe Row Abs: 20 reps x 20 lbs.
Cardio:5 minutes hitting/kicking light bag.
25 minutes treadmill, 5 walk, 5 sprint, 5 walk, 5 sprint, 5 walk. 188 calories burned.
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