Thursday, February 17, 2011
Thursday, February 3, 2011
Tuesday, January 25, 2011
My food log for 1/25/2011 (Leg day)
8:00am protein shake (30 grams of protein, 70 grams of carbs)
10:30am 3 whole eggs, potato, banana, glass of 2% milk
workout
11:45am 2 scoops of protein weight gainer (25grams of protein, 50 grams of carbs) (6oz of water, 6oz of milk, tablespoon of honey)
1:30pm 2 hamburger patties, 2 baked potatoes, hand full of broccoli.
3:00pm hand full of plain almonds
4:45pm 3 whole eggs, half of a hamburger patty, 1 baked potato, hand full of broccoli, glass of cranberry juice.
8:00pm 2 chick-fa-lay chicken sandwiches
11:30pm protein shake (30 grams of protein, 70 grams of carbs)
10:30am 3 whole eggs, potato, banana, glass of 2% milk
workout
11:45am 2 scoops of protein weight gainer (25grams of protein, 50 grams of carbs) (6oz of water, 6oz of milk, tablespoon of honey)
1:30pm 2 hamburger patties, 2 baked potatoes, hand full of broccoli.
3:00pm hand full of plain almonds
4:45pm 3 whole eggs, half of a hamburger patty, 1 baked potato, hand full of broccoli, glass of cranberry juice.
8:00pm 2 chick-fa-lay chicken sandwiches
11:30pm protein shake (30 grams of protein, 70 grams of carbs)
Monday, January 24, 2011
Two physiques that I am mirin
Luke Guldan
Josef Rakich
Both of theses guys are shredded and it def. motivates me to push my self, in hopes of one day to look as aesthetic as them. But I'm def. not going to stop once I reach that point.
Josef Rakich
Both of theses guys are shredded and it def. motivates me to push my self, in hopes of one day to look as aesthetic as them. But I'm def. not going to stop once I reach that point.
Sunday, January 23, 2011
Sunday UPDATE
today I did shoulders and it was an intense/awesome workout.
5 sets of barbell Military Press (last set is burnout)
5 sets of barbell behind the head press (last set is burnout)
4 sets of Military press on the smith machine
4 sets of shrugs on the smith machine
4 sets of shoulder press machine (facing the back pad)
4 sets of rear delt flys on the machine
6 sets of single cable lateral raises across the body (rep range is between 7-9)
3 sets of hanging leg raises
Every exercise rep range was between 10-12 (except the ones noted). Also today I focused on keeping the rest in between sets to a maximum of 1 minute. This keep the workout very intense and really felt the burn today.
Keep following and commenting, I got a workout video in the works. So stay tuned!
5 sets of barbell Military Press (last set is burnout)
5 sets of barbell behind the head press (last set is burnout)
4 sets of Military press on the smith machine
4 sets of shrugs on the smith machine
4 sets of shoulder press machine (facing the back pad)
4 sets of rear delt flys on the machine
6 sets of single cable lateral raises across the body (rep range is between 7-9)
3 sets of hanging leg raises
Every exercise rep range was between 10-12 (except the ones noted). Also today I focused on keeping the rest in between sets to a maximum of 1 minute. This keep the workout very intense and really felt the burn today.
Keep following and commenting, I got a workout video in the works. So stay tuned!
Thursday, January 20, 2011
Chest Day!!!!!!!!!
4 sets of incline dumbbell press
5 sets of flat barbell press
3 sets of reverse grip flat bench barbell press
4 sets of dips
4 sets of cable flys
4 sets of chest fly machine
3 sets of wide grip flat bench barbell press
3 sets of hanging leg raises
rep range for all theses exercises is 10-12
5 sets of flat barbell press
3 sets of reverse grip flat bench barbell press
4 sets of dips
4 sets of cable flys
4 sets of chest fly machine
3 sets of wide grip flat bench barbell press
3 sets of hanging leg raises
rep range for all theses exercises is 10-12
Wednesday, January 19, 2011
My Food Log for 1/19/2011 (Off-Day)
7:30am protein shake (3 scoops of weight gainer and spoon of natty peanutbutter)
half cup of oatmeal mixed with apple sauce
11:00am 3 whole egg omelet, with ham and chopped potatoes
hamburger patty,baked potato, hand full of chopped broccoli, and glass milk
2:30pm 2 hamburger patties, 1 baked potato, hand full of broccoli, fat free yogurt with granola, and glass of milk
5:30pm can of tuna, 1 1/2 cups of brown rice, peanut butter granola bar
7:15pm protein shake (30 grams of protein 70 grams of carbs)
9:30pm 12 oz of 2%milk and hand full of almonds
half cup of oatmeal mixed with apple sauce
11:00am 3 whole egg omelet, with ham and chopped potatoes
hamburger patty,baked potato, hand full of chopped broccoli, and glass milk
2:30pm 2 hamburger patties, 1 baked potato, hand full of broccoli, fat free yogurt with granola, and glass of milk
5:30pm can of tuna, 1 1/2 cups of brown rice, peanut butter granola bar
7:15pm protein shake (30 grams of protein 70 grams of carbs)
9:30pm 12 oz of 2%milk and hand full of almonds
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