My Personal BodyBlog

Shoulder workout

Treadmill

Change up from jog/run to slow and steep

4% majority of walk at 3.9-4.1 mph 55 minutes 3.66 miles

Inclined Barbell Bench

1 set bar only warmup of 20

1 set 135 warmup of 12

1 set of 10 205#

1 set of 7 at 225#

1 set of 6 at 240#

1 set of 6 at 225#

Flat Barbell Bench Press

1 set of 245# for 8

1 set of 265# for 7

1 set of 265# for 6

1 set of 245# for 5

Decline Barbell Bench Press

1 set of 225# for 10

2 sets of 245# for 8

Close Grip Bench Press

2 sets of 185# for 8-10

1 set of 185# for 7

Tricep Cable V-Bar

13 plates down for 3 sets of 10-12

Tricep overhead rope press

12 plates down for 2 sets of 10.

End of 40-45 minute workout Cardio - Treadmill 35 minutes at 2.66 miles

6:00 am 2 Nutrix Lipo, 2 vitrix, 1 chromium picolate

Time Food Carbs Protein Calories Fat Grams Calories from Fat Fat Percentage
6:30AM BULGAR WHEAT 44 20 230 2 18 7.83%
7:00AM FLAX OIL 0 0 130 14 126 96.92%
  LITE SYRUP 12 0 50 0   
10:30AM PROTEIN PUDDING 4 25 145 3 27 18.62%
              
              
2:00 1/2 CHICK WRAP 38 23 290 7 63 21.72%
  1/2 ROAST BEEF WRAP 38 17 280 7 63 22.50%
              
5:30 8 OZ MILK 13 8 90 0   
5:30 PROTEIN 6 34 180 3 27 15.00%
              
6:45 ENCHILADA 34 62 560 20 180 32.14
%
              
8:30 PROTEIN SHAKE 6 34 180 3 27 15.00%
  8OZ MILK 13 8 90 0   
 

The formatting of the above nutritional values is messy due to the excel cut and past this came from. I am working on this.

I have lost a bit of weight by performing cardio and eating more salads topped with grilled chicken but I am not satisfied. This is where I will begin to post my nutrtional intake, hopefully daily. Please feel free to comment and give me some tips as I am not very good at scheduling my times of food intake. Family tends to rule around here and intake can be disruptive at times.

With that said I will post today’s intake below.

7:30am 2 packages of Wild Oats organic no fake stuff in it Oatmeal

7:45am 1 TBSP flax seed oil

8:30am NO Xplode 2 scoops, 2 Nutrex Lipo 6, 2 nitrix, 1 chromium picolonate - I just read today on BB.com that it is not right to mix NO Xplode with Lipo 6 or any other fat loss supplement. I don’t remember what page it was on. When I find the page I will add the link below.

I like to take supplements before working out because I drink a ton of water at the gym followed through the remainder of the day. The thing I noticed different about taking supplements before exercise is that they appear to be absorbed better. My scientific deduction;the pee method. Not yellow - good sign!

9:20AM Workout and cardio -see training blog

10:55am 160z. no fat milk with 2 scoops whey protein

12pm Wating for wife and kids to come back so I can go get some food. I may need to hit the milk and Protein shake again.

1:20pm Red Robin’s Ensenada chicken platter - Basically two skinless boneless grilled chicken breasts rubbed with a spice and chilly powder accompanied by a salad with no dressing. Mix the two and you have a grilled chicken salad. No calories available online. Suspect calories and nutrients to be within a bodybuilders intake requirements.

3:30 8 oz milk and two scoops of protein powder.

4:30 - 10 Small carrots, raw brocolli, no dips involved.

1 Monster energy drink - low carb 10 calories.

5:00 - Two small bowls approx. 10-12 oz of chili x 2.

6:00 - 1 Cookie, 1 brownie, cup of coffee with no fat half and half.

Since my weight has not dropped much in the past month and although I am increasing strength wise I have decided it is time to start nit picking at my nutrition to lose a little more bodyfat.

 This is the begining.

ICARIAN SPLIT LAT PULLDOWN

100# EACH SIDE 1 SET OF 9

115# EACH SIDE 1 SET OF 7

120# EACH SIDE 2 SETS OF 6

HANGIN WIDE GRIP PULLUPS BW

3 SETS OF 7,6,4 PERFORMED THROUGHOUT ENTIRE WORKOUT - LETS ME KNOW WHEN MUSCLES ARE FATIGUING

DUMBELL STRAIGHT CURLS

35# 2 SETS OF 9

35# 2 SETS OF 8

ICARIAN SPLIT LOW ROW MACHINE

145# EACH SIDE 1 SET OF 8

145# EACH SIDE 2 SETS OF 7

INCLINE BENCH DUMBELL CURLS

30 # EACH SIDE 1 SET OF 10

30 # EACH SIDE 2 SETS OF 8

WIDE LAT PULLDOWN CABLE MACHINE

FRONT POSITION

150# 3 SETS OF 8

WIDE LAT PULLDOWN CABLE MACHINE

REAR POSITION

120# 3 SETS OF 8

END OF WORKOUT CARDIO ON PRECOR CROSSTRAINER 35 MINUTES - Alternated every 5 mins the following;

5 mins incline at 4 resisitance at 4, 5 mins incline at 16 resistance at 4-16. Heart rate read on cheesy machine grips was 160+ during steep incline and would drop to 135 - 145 during normal pace.

Day Off.