4-30-13 Tuesday

Weight: 169

Meal 1: 50gm oats, 40gm protein shake
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger, serving brocolli, 1 cup brown rice
Meal 4: 2 Low carb wraps (30gm total) 1 whole egg 1 cup egg whites, 1 slice of cheese
Meal 5: 2-greek yogurts mixed with 1/4 cup berries, 1/2 pint artic freeze (30gm total crabs)

Cardio: none
Weights: deload

4-29-13 Day 36 Monday

Weight 170.8

Meal 1: 50gm oats, 40gm protein shake
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger, 1 cup brown rice, 1 serving broccoli
Meal 4: 1 lean burger, 1 turkey burger, 1 cup brown rice, 1 serving broccoli
Meal 5: 40gm squid protein, 1 red skin potato, large green salad with low cal/fat dressing

Supps: 50000iu vit d, 1 scoop aminolast, 10gm creatine, 800mg magnesium glycinate, 20mg zinc

Cardio: HIIT (8) interval @ 10.8speed/11incline
Weights: deload

4-28-13 Day 38 Sunday

Weight: 168

Meal 1: 30gm oats, 1 cup egg whites, 2 scoops muscle milk lite, made pancakes
Meal 2:
Meal 3:
Meal 4:
Meal 5:

Supps:

Cardio: none

Weights: none

4-27-13 Day 37 Saturday

Weight: 166.6

Meal 1: 50gm oats, 40gm protein shake
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 4oz salmon, 1 cup jasmine rice, mixed veggies
Meal 4:
Meal 5:

Went to doctor in sfternnon for pain in lower back, hip and thigh with rash on thigh...shingles. Now taking antiviral meds.

Cardio: none
Workout: Quads and Shoulders


A1. Close Stance back Squat 4x12 140lbs
A2 75 degree DB OH Press 4x12 47.5, 45,45,45lbs
B1. Low DB Step Up 3x15 35,32.5,32.5lbs
B2. Meadow Lateral Raises 3x20 30lbs
C1. Leg Ext Drop Set 3x14/14/14 *weight used 105/75/45
C2 Seated DB Lateral Raises 3x16.25 18.25lbs

** modified workout a little to accomodate pain

4-26-13 day 36 Friday

Weight: 165.8

Meal 1: 1 lean burger, 1 turkey burger 1 seet potato
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 50gm oats, 40gm protein shake
Meal 4: Protein shake, 1 sweet potato
Meal 5: 1 wholde egg, 1 cup egg whites 2 slices ezekial bread 1 slice of cheese
*snacked on pretzels

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine, 800mg magnesium glycinate

Cardio: HIIT (8) intervals 20sec sprint/2min recovery 10.8speed/11incline
Weight: Chest and Bi's

A1. 10 degree BB Press Wide Grip 4x12 160,160,155,155lbs
A2. Standing DB Curls w/Rotation 4x12 35,35,32.5,32.5lbs
B1. Flat DB Press Neutral 3x12 50lbs
B2. 45 Degree DB Hammer Curls 3x12 30lbs
C1. 65 Degree Cable Fly 3x15 42.5lbs
C2 Concentration curls 3x15 21.25lbs
D1. Push Ups Feet elev 6inches 3x25 Bw
D2. Cable Preacher Curl Close Grip 3x15 55,50,50lbs

4-25-13 Day 35 Thursday

Weight: 168

Meal 1: 1 lean burger, 1 turkey burger 1 red skin potato
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 50gm oats, 40gm protein shake
Meal 4: 1 lean burger, 1 turkey burger 1 sweet potato
Meal 5: 1 whole egg, 1 cup egg whites, 2 slices of exekial bread, 1 slice of cheese

Supps: 10gm creatine, 1 scoop aminolast, 800mg magnesium glycinate

Cardio: 30min steady state 4.0speed/6.0incline
Weights: Hams and Calves

A1. DB RDL 4x12 65lbs
A2. DB Calf Raise Bilateral 4x12 30lbs
B1. St Leg Curl with 2 sec hold 3x12 50lbs
B2. DB Calf Raise Single Leg 3x15 17.5lbs
C1. One Leg Back Ext on GHR 3x10 per side BW
C2. One Leg Calf raise 3x20 BW

4-24-13 Day 34 Wednesday

Weight: 168

Meal 1: 1 lean burger, 1 turkey burger 1 red skin potatos
Meal 2: 35gm oats, 40gm protein shake
Meal 3: 30gm oats, 40gm protein shake
Meal 4: 1 Lean burger, 1 turkey burger 1 red skin potato
Meal 5: Chicken breast, 3/4 cup white rice
Snack: bag of popcorn

Supps: 1 scoop aminolast, 10gm creatine, 400gm magnesium glycinate

Cardio: (8) intervals 11incline/10.8speed 20 sec sprint/2min recovery
Weight: None

4-23-13 Day 34 Tuesday

Weight: 167.8

Meal 1: 1 lean burger, 1 turkey burger 2 red skin potatos
Meal 2: 50gm oats 40gm protein shake
Meal 3: 55gm oats, 40gm protein shake
Meal 4: chicken breast, 1 sweet potato
Meal 5:

Supps: 1 scoop aminolast, 10gm creatine

Cardio: none
Weights: Back and Tri's

4-22-13 Day 33 Monday

Weight: 170

Meal 1: 55gm oats 40gm protein shake
Meal 2: 50gm oats 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger 2 small red skin potatos
Meal 4: 1 lean burger, 1 turkey burger 2 ssweet potato
Meal 5: 1 whole egg, 1/2 cup egg whites, 2 slices ezekial bread 1 slice cheese

Supps: 5000iu vit d, 10gm creatine, 1 scoop aminolast

Cardio: 30min steady state 4.0speed/6.0inl
Weights: Quads and Shoulders

A1. Close Stance back Squat 4x17 135lbs
A2 75 degree DB OH Press 4x12 45lbs
B1. Low DB Step Up 3x15 32.5lbs
B2. Meadow Lateral Raises 3x25 30lbs
C1. Leg Ext Drop Set 3x12/12/12 *weight used 105/75/45
C2 Seated DB Lateral Raises 3x16.25 15lbs

4-21-13 Day 32 Sunday

Weight: 168.8

Today was my sons family birthday party and my diet was not good. No structured meals just picking on junk food and had pasta, chicken franchase, sausage sandwich plus desert for the day. Plus 1 beer.

Cardio: none
Weights: none

4-20-13 Day 31 Saturday

Weight: 165.6

Meal 1: 50gm oats,40gm  protein shake
Meal 2: 55gm oats, 40gm protein shake
Meal 3: Scallops and calamari, 2 red skin potatos
Meal 4: 1.5 slice pizza, small slice of cake (sons b-day party)
Meal 5: Thai duck salad, flank steak with 1/4 cup rice
**had some pretzels and 4 small pastries

Supps; 20gm bcaa, 10gm creatine

Cardio: none
Weights: chest and Bi's

A1. 10 degree BB Press Wide Grip 4x12 155lbs
A2. Standing DB Curls w/Rotation 4x12 32.5lbs
B1. Flat DB Press Neutral 3x12 47.5lbs
B2. 45 Degree DB Hammer Curls 3x12 27.5lbs
C1. 65 Degree Cable Fly 3x15 40,35,35lbs
C2 Concentration curls 3x15 21.25lbs
D1. Push Ups Feet elev 6inches 3x22 Bw
D2. Cable Preacher Curl Close Grip 3x15 40,35,35lbs

4-19-13 Day 30 Friday

Weight: 165.8

Meal 1: 1 lean burger, 1 turkey burger 2 small red skin potatos
Meal 2: 50gm oats, 40gm protein shake
Meal 3: 55gm oats, 35gm protein shake
Meal 4: 1 lean burger, 1 turkey burger 1 sweet potato
Meal 5: sushi roll, salmon sashimi
**bag of cheese puffs

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine

cardio: 30min steady state 4.0speed/5.0inclien
Weights: Hams and calves

A1. DB RDL 4x12 60lbs
A2. DB Calf Raise Bilateral 4x12 25lbs
B1. St Leg Curl with 2 sec hold 3x12 45lbs
B2. DB Calf Raise Single Leg 3x15 15lbs
C1. One Leg Back Ext on GHR 3x8 per side BW
C2. One Leg Calf raise 3x20 BW

4-18-13 Day 29 Thursday

Weight: 165.8

Meal 1: 40gm protein/30gm carb greek yogurt
Meal 2: 1 lean burger, 1 turkey burger 2 small red skin potato
Meal 3: 50gm oats 40gm protein shake
Meal 4: 55gm oats, 40 gm protein shake
Meal 5: bay scallops and squid with corn on the cob, 1/2 cup brown rice

Snacked on popcorn...too much

Supps: 5000iu vit d, 10gm creatine, 1 scoop aminolast

Cardio: HIIT (8) intervals 10.8speed/11.0 incline
Weight: Back and Tri's

A1. Pull Ups Neutral Grip 4x12 BW 12,12,8/4,7/5...the / means I stop to rest approx 5sec then contin.
A2. Lying EZ Bar Tri Ext with Chains close Grip 4x12 35lb+chains
B1. seated Row Neutral Grip 3x12 130lbs
B2. 20 degree Incl DB Tri ext 3x12 25lbs
C1. straight Arm lat Pull down w/Strap 3x20 30lbs
C2. EZ Bar Pressdowns Pron 3x15 80,85,85lbs
D1. DB Shrugs 3x15 40lbs
D2. Standing Band Kick Backs 3x20 Red

4-17-13 Day 28 Wednesday

Weight: 166.6

Meal 1: 45gm oats, 40gm protein shake
Meal 2: 40gm oats, 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger 1 sweet potato
Meal 4: 1 lean burger, 1 turkey burger 1 red skin potato
Meal 5: 30gm oats, 35gm protein shake

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine,

Cardio: 30 minute walk at 4.0spd/5.0incl
Weights: none

4-16-13 Day 27 Tuesday

Weight: 168

Meal 1: 2 lean burgers, 1 medium sweet potato
Meal 2: 55gm oats, 40gm protein shake
Meal 3:50gm oats, 40gm protein shake
Meal 4: 2 lean burgers, 1 white potato
Meal 5: 40gm protein squid rings, 2 wraps

supps 5000iu vit d, 10gm creatine, 20mgzinc, 800mg magnesium glycinate, 1 scoop aminolast

Cardio: None:
Weights: Quads and Shoulders

A1. Close Stance back Squat 4x15 135lbs
A2 75 degree DB OH Press 4x12 40lbs
B1. Low DB Step Up 3x15 30lbs
B2. Meadow Lateral Raises 3x20 30lbs
C1. Leg Ext Drop Set 3x10/10/10 *weight used 105/75/45
C2 Seated DB Lateral Raises 3x15 15lbs

4-15-13 day 26 Monday

Weight: 167.2


Meal 1: 50gms oats, 40gm protein
Meal 2: 55gm oats, 45-0gm protein
Meal 3: 2 lean burgers, 1 cup brown rice, broccoli
Meal 4: 2 lean burgers, 1 white potato
Meal 5: 2 turkey burgers, 1 cup brown rice, brocolli
Popcorn

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine

Cardio: HIIT (8) interval 20 sec sprints/2 min recovery
Weights: Chest and Bi's

A1. 10 degree BB Press Wide Grip 4x12 155lbs
A2. Standing DB Curls w/Rotation 4x12 30lbs
B1. Flat DB Press Neutral 3x12 45lbs
B2. 45 Degree DB Hammer Curls 3x12 25lbs
C1. 65 Degree Cable Fly 3x15 35lbs
C2 Concentration curls 3x15 20lbs
D1. Push Ups Feet elev 6inches 3x20 Bw
D2. Cable Preacher Curl Close Grip 3x15 45,40l40lbs

4-14-13 day 25 Sunday REFEED

Weight: 166.2

Meal 1: 40gm lean ground beef, salsa, 3 slices ezekial bread, 2 fish oil
Meal 2: 55gm oats, 35gm protein
Meal 3: 2 cups egg whites, 2 low carb wraps, salsa
Meal 4: 2 turkey burgers, 1 white potato
Meal 5: 35gms bay sea scallops**
**no carbs in this meal because in between meals I snacked on a cupcake and animal crackers.

Supps: 2 fish oil w/each meal

cardio: none
Weights: none

4-13-13 Day 24 Saturday

Weight: 166.4

Meal 1: 55gm oats, 35gm protein
Meal 2: 50gm oats, 30gm protein
Meal 3: 30gm oats, 35gm protein
Meal 4: Sushi roll, sashimi
Meal 5: 40gm lean ground beef, salsa, rice wrap

*Did not have free meal but did have 2 greek yogurts, some gold fish, animal crackers and grapes. This happened at night. I had a craving.

Supps: 5000iu, 10gm creatine, 1 scoop aminoilast, 20mg zinc, 800mg magnesium glycinate

Cardio: Went on a 4.5 mile hike with 35lb ruck

Workout: hams and Calves

A1. BB RDL 4x6 205lbs
A2. Standing BB Calf Raise 4x10 205
B1. Standing Leg Curl 3x10 50, 55, 55lbs
B2. Single DB/Leg Calf Raise 3x12 15lbs
C1. Back Ext on GHR 3x12 20lbs
C2. Seated Band Plantar Flkexion 3x25 Grey band

4-12-13 Day 23 Friday

Weight: 164.6

Meal 1: 35gms protein shake, 55gms oatmeal
Meal 2: 30gms protein shake, 50gm oatmeal
Meal 3: 2 turkey burgers, 1 white potato
Meal 4: 1 turkey burger, 1 med sweet potato
Meal 5: 1 whole egg, 1 cup egg whites, 2 ezekial bread, 1 slice of cheese

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine

Cardio: HIIT (8) intervals 20 sec sprint/2 min recovery 10.7 speed/11.0 incl.
Weight: Back and Tri's

A1: Chin Ups 4x4 45lbs
A2. 20 Degree Close Grip Bench 4x5 165lbs
B1. Seated Row Neutral Med Grip 3x10 145lbs
B2. Decline EX Bar Triceps Ext Med Grip 3x10 80lbs
C1. Lat Pull Down Wide Prone 3x12 145lbs
C2. Rope Pressdowns 3x15 95lbs
D1. One Arm BB Shrug 3x15 50lbs
D2. DB OH French Press 3x12 60lbs

4-11-13 Day 23 Thursday

Weight: 166.2

Meal 1: 1 lean burger, 1 turkey burger, 1 med white potato
Meal 2: 35gms protein shake, 55gms oatmeal
Meal 3: 30gms protein shake, 50gm oatmeal
Meal 4: 1 lean burger, 1 turkey burger, 1 med sweet potato
Meal 5: 4oz salmon, med sweet potato, 1 large romaine salad low fat/cal dressing

**Had 3 small pieces of dark choc., some pirate booty and popcorn

supps: 5000iu vit d, 1 scoop aminolast, 10 grams creatine

Cardio: 30 minute steady state, treadmill 4.0 speed/6.0 incl
Weights: Quads and Shoulders

A1. Back Squat 4x4 175, 185, 195, 205lbs
A2. Single Arm DB OH Press 4x5 50, 52.5, 55, 57.5lbs
B1. DB Front Lunge Front Foot Elev 3x12 30, 32.5, 35lbs
B2. 65 Degree DB lateral Raise Supine 3x12 17.5lbs
C1. Leg Ext 3x20 85lbs
C2. Front to Lateral Raise Standing 3x1510lbs

4-10-13 Day 22 Wednesday

Weight: 165.2

Meal 1:  40 gm oatmeal, 35gm protein powder
Meal 2:  45 gm oatmeal, 35gm protein powder
Meal 3: 1 lean burger, 1 turkey burger, 1 med white potato
Meal 4: 1 lean burger, 1 turkey burger, 1 med sweet potato
Meal 5: 4oz salmon sashimi, 1 salmon avacado roll

Supps: 5000iu Vit D, 1 scoop aminolast, 10gm creatine, 20mg zince, 800mg magnesium glycinate

Cardio: (8) Intervals 20sec sprint/2 min recovery  10.7 speed/11 incline
Workout: None

4-9-13 Day 21 Tuesday UPPED CARBS 20gms ON WEIGHT TRAINING DAYS

Weight: 166.2

Meal 1: 1 lean burger, 1 turkey Burger, 1 med white potato
Meal 2: 35gms protein shake, 55gms oatmeal
Meal 3: 30gms protein shake, 50gm oatmeal
Meal 4: 1 lean burger, 1 turkey burger, 1 med sweet potato
Meal 5: 1 whole egg, 1 cup egg whites, 2 slices ezekial bread, 1 head of romain low fat/cal dressing

Supps: 5000iu vit d, 2 scoops xtend, 10gms creatine, 20mg zinc, 800mg magnesium glycinate

Cardio: none
Weights: Chest and Bi's

A1. Bench Press 4x4 210lbs
A2. Standing EZ Bar Curl Sup 4x6 85lbs
B1. 30 Degree DB Press with Rotation  3x8 70lbs
B2 45 Degree DB 1-1/2 Curls Supinated 3x10 22.5lbs
C1. 45 Degree decline Cable Fly 3x12 45lbs
C2 Seated Hammer Curls 3x12 26.25lbs
D1. Wide Push Ups 3x25 BW
D2. Concentration Curls 3x15 22.5lbs

4-8-13 Day 20 Monday

Weight: 166.6

Meal 1: 1 lean burger, 1 turkey burger, 1 med sweet potato
Meal 2: 45 gm oatmeal, 35gm protein powder
Meal 3: 40 gm oatmeal, 35gm protein powder
Meal 4: 1 turkey burger, 1 lean burger, 1 white potato
Meal 5: 5oz lean steak, large romaine salad with low fat/cal dressing, 1 cup brown rice

Supps: 5000iu vit d, 2 scoops xtend bcaa, 10gm creatine, 20mg zinc, 800mg magnesium glycinate

Cardio: 30 minute steady state, 4.0 speed/6.0 incl.
Workout: Hams and Calves

A1. BB RDL 4x6 200lbs
A2. Standing BB Calf Raise 4x10 195
B1. Standing Leg Curl 3x10 50lbs
B2. Single DB/Leg Calf Raise 3x12 12.5lbs
C1. Back Ext on GHR 3x12 15lbs
C2. Seated Band Plantar Flkexion 3x20 Grey band

4-7-13 Day 19 Sundaty REFEED

Weight: 165.4

Meal 1: 1.5 cups of cereal, 2 scoops muscle milk lite
Meal 2: 1 whole egg, 1 cup egg white, 2 slices ezekial bread, 1 slice of cheese, cheese straws
Meal 3: 1 Large Chicken breast, 1 cup brown rice with peas, cheese straws
Meal 4: chicken breast, 2 slices ezekial bread, 1 slice cheese, 2 romaine leaves
Meal 5: 2 scoops muscle milk lte, 1/2 cup oatmeal, 1/2 cup frozen berries

Supps: 20mg zinc, 800mg magnesium glycinate

Cardio: hike with dog
Workout: none

4-6-13 Day 18 Saturday

Weight: 165.2

Meal 1: 2 no fat greek yogurts, 1 med banana
Meal 2: 45 gm oatmeal, 35gm protein powder
Meal 3: 40 gm oatmeal, 35gm protein powder
Meal 4: FREE MEAL flank steak at dinner with med baked potato and cesar salad
Meal 5: 2 cans tuna, 2tbsp low fat/cal salad dressing, 2 slices ezekial bread, 1 slice of cheese

Supps: 5000iu Vit d, 20gm bcaa, 5gm creatine

Cardio: None
Weights: Back and Triceps

A1: Chin Ups 4x4 40lbs
A2. 20 Degree Close Grip Bench 4x5 155lbs
B1. Seated Row Neutral Med Grip 3x10 135lbs
B2. Decline EX Bar Triceps Ext Med Grip 3x10 75lbs
C1. Lat Pull Down Wide Prone 3x12 145lbs
C2. Rope Pressdowns 3x15 90lbs
D1. One Arm BB Shrug 3x17 45lbs
D2. DB OH French Press 3x12 55lbs

4-5-13 Day 18 Friday

Weight: 165.8

Meal 1: 2 chicken thighs, 1 med sweet potato
Meal 2: 45 gm oatmeal, 35gm protein powder
Meal 3: 40 gm oatmeal, 35gm protein powder
Meal 4: 40 gm protein shake, 1 cup brown rice mixed with peas
Meal 5: 1 whole egg, 1 cup egg whites, 2 slices of ezekial bread, 1 slice of cheese
1/2 cup no fat/sugar frozen yogurt

Supps: 5000iu vit d, 20gm bcaa, 10gm creatine

Cardio: 30 minutes Steady State: Treadmill 4.0 speed/5-6.0 incl
weights: Quads & Shoulders

A1. Back Squat 4x4 170, 180, 190, 200lbs
A2. Single Arm DB OH Press 4x5 47.5, 50, 52.5,55lbs
B1. DB Front Lunge Front Foot Elev 3x12 27.5, 30, 32.5lbs
B2. 65 Degree DB lateral Raise Supine 3x12 16.25lbs
C1. Leg Ext 3x20 80lbs
C2. Front to Lateral Raise Standing 3x15 8.25lbs

4-4-13 Day 17 Thursday

Weight: 166

Meal 1: 40 gm cinnamon cereal, 35gm protein powder
Meal 2: 45 gm oatmeal, 35gm protein powder
Meal 3: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 4: 35 gm oatmeal, 35gm protein powder
Meal 5: 2 chicken thighs, 1 cup brown rice with peas, asparagus

Supps: 5000iu vit d, 5gm creatine, 20gm bcaa

Cardio: HIIT, (8) 20sec sprints/2 min recovery
Weights: Chest and Bi's

A1. Bench Press 4x4 205lbs
A2. Standing EZ Bar Curl Sup 4x6 80lbs
B1. 30 Degree DB Press with Rotation  3x8 65lbs
B2 45 Degree DB 1-1/2 Curls Supinated 3x10 20lbs
C1. 45 Degree decline Cable Fly 3x12 45,45,40lbs
C2 Seated Hammer Curls 3x12 26.25, 26.25, 25lbs
D1. Wide Push Ups 3x22 BW
D2. Concentration Curls 3x15 22.5, 20, 20lbs

4-3-13 Day 16 Wednesday

Weight: 167.2

Meal 1: 40 gm oatmeal, 35gm protein powder
Meal 2: 40 gm oatmeal, 35gm protein powder
Meal 3: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 4: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 5: Meal 5: 1 whole egg, 1.5 cup egg whites, 2 slices ezekial bread, 1 slice of cheese

Supps: 5000iu vitamin d, 20mg zinc, 800mg magnesium glycinate

Cardio: 30 minute steady state , 6.0 inlc/4.0 speed, went for a 2.5 mile hike, Abs
Weights: extra tricepwork...various triceps pressdowns

4-2-13 Day 15 Tuesday

Weight: 166.2

Meal 1: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 2: Pre WO: 45gm of cinnamon cereal, 35gm protein powder
Meal 3: PWO: 40gm cinnamon cereal, 40 protein powder
Meal 4: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 5: Steamed chicken and brocolli (little sauce on side), 1 cup white rice

Supps: 5000iu vit d,20gms bcaa, 5gm creatine

Cardio: None
Weights: Hams and Calves

A1. BB RDL 4x6 195lbs
A2. Standing BB Calf Raise 4x10 135,155,175,195
B1. Standing Leg Curl 3x10 45lbs
B2. Single DB/Leg Calf Raise 3x12 10lbs
C1. Back Ext on GHR 3x12 10lbs
C2. Seated Band Plantar Flkexion 3x20 Orange band