Hydey’s BodyBlog

So i missed my morning cardio of 40 mins on the treadmill at a steady state this morning, i woke up at about 10:30am, my Wife and I had a pretty late night and wound up sleeping in some. My first intake of food was around 11pm, i considered this my pre-workout meal, as i start work at 5pm today.

It was left-over of what my Wife made yesterday. I had 1 chicken breast, and a portion of wholeweat penne pasta with alfredo sauce. Calorie king calculates the wholeweat pasta at 174 calories per cup, which is about what i consumed, maybe a tad more. 37 carbs, 1g sugar, 7g protein. Looks good to me, add on the 26g protein from the chicken breast, i’m all set. (also add on about 150 cals for the sauce, which i can’t complain at, my Wife made it. She’s not going to settle for plain pasta!)
1:00pm - WORKOUT

LEGS & Abs

Today i worked my legs and abs, ive started implementing the Ryan Reynolds method of getting my ab exercises out of the way first thing, and it seems to be working for me. Normally at the end of the workout with weights i’m tired and just want to get home and eat, not work through 150 crunches.

WORKOUT SUMMARY:

Crunches: Total of 150 reps (5 sets of 30) 3 sets regular, 2 sets oblique.

Bridge: Total of 2 reps. (length of 30 seconds each)

SQUATS: (using the set barbells)

Warm-up set: 10 reps @ 30lbs (easy)
Set 1: 10 reps @ 40 lbs

Set 2: 10 reps @ 50 lbs

Set 3: 12 reps @ 60lbs

LEG-PRESS

Warm-up set: 10 reps @ 130lbs

Set 1: 12 reps @ 150lbs

Set 2: 12 reps @ 170 lbs

Set 3: 12 reps @ 190lbs

DEADLIFTS (using the set barbells)

Warm-up set: 10 reps @ 60lbs

Set 1: 10 reps @ 70 lbs

Set 2: 8 reps @ 80 lbs (lots of sweat!)

Set 3: 8 reps @ 90lbs

NOTE: For the last 2 sets of the deadlift, i purposely stuck to 8 reps, i didn’t fail, as i remember a long time ago a personal trainer told me to stick to a maximum of 6 reps with deadlifts as they can be dangerous, so i wanted to do more research before i smashed out 10-12 reps, i don’t want to screw my back up.

1:45pm - PWO: WHEY SHAKE WITH WATER

2:09 pm - PPWO: Chicken breast, wholeweat pasta w/ Alfredo sauce

3pm - 1 can of fresca black cherry soda (3 calories per can)

4pm -  Tuna sandwich using half a tin of tuna and 2 slices of wholeweat bread, toasted w/ light mayo and lettuce.

5:30pm - I was at work from 5pm, and a colleague offered me half of a stick of a twix bar, to which i gave in. Turns out to be about 70 calories and 3g of fat, really not the end of the world, and it wont be a habit!

7:00pm - Whey shake mixed with water. The current whey i’m using is body fortress superadvanced, it has 130 calories and 26g protein.

10:30pm  Another whey shake mixed with water, and a cup of coffee with milk & two equals. I planned to consume a tin of tuna but it was gone when i got indoors, hence the shake!

BED

CONSUMED TODAY
Water : About 8 glasses

Vitamins: 1 vitamin C, 3 flaxseed oil, 6 ginkgo boloba

Calories (kcal) : 1531

Protein (g):  137

Diet Summary: A good day overall, a good start. The diet was clean but way under caloried/proteined, i need to get more lean friendly food in the house!!

Workout Summary:  A good leg workout, abs went perfectly. Deadlifts from now on (besides the warmup for checking form) need to be at a heavier weight with a maximum of 6 reps. Same thing with squats, occasionally i’ll mix it up with a lower weight endurance. Leg press can be a lot heavier though. My back aches a little on the lower, so i think it’s a good job i kept to 8 reps after realizing, as i deeadlifted once before in England with a rugby player and screwed my back up for a good week or two. (touch wood that wont happen again.)

For my personal records and if anyone viewing this then it’s also for you to look over. Not really for critiquing, this is my first attempt at writing down a cutting attempt in anyway for 2 years, which means i have a lot more weight to lose than i used to!

My gym is Fitness 19, about 20 mins walk from my house at a brisk pace, 5 min drive. Fortunately my lovely Wife drove me there and picked me up tonight, but usually with our schedules i won’t have that kind of privilege!

Tuesday, April 14th 2009

Food Diary:
First intake of food - 11:00am: Bologna, provolone and light mayo on white bread. (not the healthiest choice, but better than what i have been eating in the U.S! A source of protein, carbs and fat.)

(2 cups of coffee)

2:00pm — SMART ONES CHICKEN PARM: 290 calories (50 from fat),

5g fat, (1.5 from saturates, 1.5 from monosaturates) 3
5g carbs, (4g fiber, 5g sugar)
26g protein

4:00pm — Tuna, (1 can) onion and light mayo on white bread.

5:40*** GYM WORKOUT ***

6:30 4 egg whites + Instant oatmeal (maple & brown sugar)

7:50 DINNER - Spaghetti with pasta sauce and mushrooms (1 serving) no seconds!! as i have been prone to in the past due to Sarah’s cooking being so good.

10:50 1 can of tuna with a SPLASH of italian dressing

1:30am 1 peep (small piece of candy) very bad, shouldn’t have done this, this is what happens when you stay up past your bedtime playing video games!! lol.

 WATER INTAKE: about 5 bottles
VITAMIN INTAKE: Vitamin C -500mg caplet
SUPPLEMENTS CONSUMED: N/A

***GYM WORKOUT***: (Back, Biceps, Legs)

Set 1: Warm up
Sets 1-3: Progressive Overload

Seated Leg Press
Set 1: 150 lbs - 12 reps
Set 2: 170 lbs - 12 reps
Set 3: 210lbs - 12 reps
Set 4: 230 lbs - 12 reps

Squats (with pre-set barbells)
Set 1: 30 lbs - 10 reps
Set 2: 40 lbs - 12 reps
Set 3: 50 lbs - 12 reps
Set 4: 60 lbs - 12 reps

Bent Over Row (pre-set barbell)
Set 1: 20lbs - 12 reps
Set 2: 30 lbs - 12 reps
Set 3: 40lbs - 12 reps
Set 4: 50lbs - 12 reps

Bosu back-raises
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Standing Barbell Bicep Curl
Set 1: 20lbs - 12 reps
Set 2: 30lbs - 12 reps
Set 3: 40lbs - 12 reps
Set 4: 50 lbs - 12 reps

Seated Hammer Curls (dumbell)
Set 1: 12.5lbs - 10 reps
Set 2: 15 lbs - 10 reps
Set 3: 17.5lbs - 10 reps
Set 4: 22.5lbs - 6 reps and then failure

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