Mean Bean’s BodyBlog

DUMBELL SHRUGS —————- 12 @ 85lbs. — 12 @ 85lbs. — 12 @ 85lbs. — 12 @ 85lbs.

LATERAL RAISE ————————- 12 @ 25lbs. —— 12 @ 25lbs. —— 10 @ 25lbs.
   Superset with
SHOULDER PRESS ——————– 12 @ 60lbs. —— 6 @ 60lbs. ——– 5 @ 60lbs.

FRONT CABLE RAISE —————– 11 @ 90lbs. —— 10 @ 90lbs. —— 10 @ 90lbs.
   Superset with
INCLINE SHOULDER PRESS ——- 12 @ 140lbs. —— 7 @ 140lbs. ——- 6 @ 140lbs.

UPRIGHT ROWS  - 12 @ 100lbs. - 6 @ 90lbs. – 6 @ 80lbs. – 6 @ 70lbs. – 6 @ 60lbs. – 5 @ 50lbs.
(Dropset)
  
Notes: This workout has somewhat discouraged me. I’ve been battling with the thought that I have been getting weaker/smaller for the past week, and the results from this workout certainly aren’t going to boost my confidence. I’m really disappointed in my shoulder press. During my second set, my right arm almost gave out on me, and I had to put the weights down.  Needless to say, I was embarrassed; I’m not quite sure what happened. All I know is that what happened today will NEVER happen again. The rest of this week is going to be insane!

I’ve successfully made it through my first week without a single cigarette. It wasn’t so bad, but I guarentee that the worst is yet to come. I’m confident that this will be my last attempt at quitting, as long as I can stay away from alcohol for the first little while. After that, I’m hoping it’ll be smoothe sailing. I’m really proud of myself.

I have been battling with this habbit for quite some time now, and each time I try to quit and fail, I get more and more discouraged and frustrated. I began smoking when I was just 16. My father worked for a major tobacco distributing company, and the pressures of adolesence proved too great. Regardless, I have been smoking steadily for 4 years now. It began with the occasional butt between classes or on lunch, and has since evolved into a disgusting pack a day by the time I was 18-19.

       The longest I’ve ever been without smoking is only about a month and a half. The main reason why it is so hard for me to kick the habbit is because up until recently, I’ve had a job as a club promoter/party thrower. This means that every weekend, I would go to clubs, get hammered and give in to all my temptations.       So for the past two months or so, I would quit smoking Sunday to Thursday, but end up smoking close to a pack between Friday and Saturday.

       Either way, I have finally quit that job, and now I am finally looking to quit for good. The last time I smoked a cigarette was Sunday April 22nd. I know it has only been a couple of days, but I guess I’ve got to start somewhere. I can only hope that this time will be the last time I have to "quit" smoking.

SQUAT —————————– 14 @ 200lbs. —– 14 @ 200lbs. —— 14 @ 200lbs.

LEG PRESS ———————– 14 @ 410lbs. —- 14 @ 410lbs. ——- 14 @ 410lbs.

LEG EXTENSION —————- 13 @ 150lbs. —– 13 @ 150lbs. ——- 12 @ 142lbs.

LEG CURL ————————- 15 @ 120lbs. —–14 @ 120lbs. —— 14 @ 120lbs.

Notes: Today’s leg workout was insane. Definitely the most intense leg workout I’ve ever had. All my weight was an improvement over last cycle’s, and my energy level didn’t dip at all throughout the workout. I couldn’t of asked for anything better! I can’t wait until my power week, so I can really test the ability of my legs; I’m pretty confident that I can leg press a lot more than 410lbs. Time will tell.

Meal One   
1 multi-vitamin
5g glutamine
250mL of egg whites (125 cal, 25g protein, .5g fat, 2g carbs)  
3 whole eggs (210 cal, 18g protein, 15g fat, 2g carbs)
2 Slices of Whole Wheat Bread (300 cal, 10g protein, 5g fat, 44g carbs)
1 tbsp of peanut butter (100 cal, 3g protein, 9g fat, 3g carbs)
TOTALS: 735 cal, 56g protein, 29g fat, 51g carbs

Meal Two  
1 can of tuna (140cal, 32g protein, 1g fat, 1g carbs)
1 tbsp of light mayonnaise (50 cal, 0g protein, 5g fat, 1g carbs)
Quaker Oatmeal Bar (200 cal, 3g protein, 6g fat, 33g carbs)
TOTALS: 390 cal, 35g protein, 12g fat, 35g carbs

Meal Three   
6 slices of turkey breast (180 cal, 30g protein, 2g fat, 8g carbs)
2 slices of Whole Wheat bread (260 cal, 10g protein, 6g fat, 42g carbs)
1 340mL can of V8 (70 cal, 3g protein, 0g fat, 14g carbs)
TOTALS: 510 cal, 43g protein, 8g fat, 64g carbs

Meal Four 
2 scoops of ON 100% Whey Protein (220 cal, 48g protein, 1g fat, 6g carbs)
1 Slice of Whole Wheat Bread (150 cal, 5g protein, 3g fat, 22g carbs)
TOTALS: 370 cal, 53g protein, 4g fat, 28g carbs

GYM TIME

Meal Five        (post-workout meal)
I am unable to account for this meal; the reason being the fact that my mother cooks dinner for the family at this time, so I eat whatever is prepared for me. Although I can’t say exactly what I am eating, I can assume with certainty that this meal will consist of a starch (carbs), a meat/fish (protein), and a couple of servings of veggies. This meal will have ROUGHLY the same nutritional information as the rest of my meals.
Minimum Intake Total: 600 cal, 60g protein, 15g fat, 60g carbs

Meal Six  
1 cup of 1% cottage cheese (200 cal, 30g protein, 2g fat, 16g carbs)
1 Slice of Whole Wheat Bread (130 cal, 5g protein, 3g fat, 21g carbs)
TOTALS: 330 cal, 35g protein, 5g fat, 37g carbs

TOTALS: 2935 cals, 282g protein, 73g fat, 275g carbs