110percent Journal

Good workout today. I felt strong

Workout:
Pull Downs 40lbs 3 x 10
DB Curls 15lbs 3 x 10 (actually I only got 8 on the last set)
Shrugs 115lbs 3 x 10
DB Rows 25lbs 3x 10

Diet:
7am Slim Rite shake
9:30am Special K bar
11am salad, protein shake
2pm chicken breast, 12oz water
8pm turkey meat balls dish (had wild rice, broccoli, carrots, colliflower, and cream of mush soup), apple juice

Workout:
15 min on stationary bike
20 hard min on elliptical

Diet:
7am yogurt burst cheerios
11am banana
12:30pm some leftover turkey meatball casserole stuff
3:30pm Special K bar
5:15pm chicken and cheese wrap, peach juice
7pm english toffee cappiccino (ok bad choice)
11pm apple slices with just a bit of peanut butter

Workout:
DB Flat Bench - 25lbs 3x10 (easy)
DB Seated Shoulder Press - 15lbs 3x10 (easy)
Dips 3x10
DB Incline Bench 25lbs 3x10

Diet:
7:30am banana & Special K
9:30am small bowl of veggies, rice, and 3 turkey meatballs
12:15pm half of granny smith apple w tbs peanut butter
3pm Special K
7pm 5oz steak w cheesy potatoes
9:15pm cup of potatoes

Yesterday's workout (thursday): 

I didn't really have a plan when I worked out but I really felt like lifting and my arms have yet to feel sore since I started lifting again so I worked bis and tris

Workout:
DB Curls 15lbs  3x10 paired with
Kickbacks 15lbs  3x10
DB Preacher Curls 15lbs 3x10 paired with
Tricep Pushdowns 60lbs 3x10

Diet:
7:30am banana
9:30am Special K bar (last one ever) and cup of yogurt
11:30am tuna & cheese wrap
1:30pm ham & cheese wrap
5pm 1/2 chicken pot pie (couldn't resist..)
9:15pm slim shake
11:45pm small bowl cheerios

Workout:
I ran 2 miles today on the treadmill and I'm pretty proud of myself for a number of reasons: one, it was the ass crack of dawn (6:30am), two, I hate treadmills, and three, I hate running.  So all in all I felt awesome when I finished.  Then I finished up with some pullups and pull downs..not really sure why I did those, but oh well. 

Diet:
5:45am yogurt and slim rite
9am leftover chicken pot pie, protien drink (first I tried oatmeal with my protein mixed in -  AWEFUL!)
3pm slim rite
4:30pm breadstick, blue powerade (@work)
12:30am best salad ever (walnuts, apple, cranberries, fat-free raspberry vinegrette)

ORIGINAL: 110percent

(first I tried oatmeal with my protein mixed in -  AWEFUL!)

Sorry. I will never suggest anything else ever again.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

hahaha it's ok. sounded like a good idea, that's why i tried it.

Workout:
Squats to bench 95lbs  3x8
Front squats w/ just the bar  3x8 (working on form then i'll add weight)
SLDL  95lbs  3x8
Calf raises 45lb plate  3x15
Ab work

Workout:
DB Rows 35lb  3x10
Shrugs 115lbs  3x10
DB Curls 20lbs 3x10
Pulldowns 90lbs 3x10 (found out 1RM is 130 so guess I can pull more)
Deadlifts 115lbs 2x8 (need work on balance and flexibility before doing more)

a few hours later I ran a 1.5 miles

Diet:
5:30am yogurt
8:30am bowl of cheerios w/banana slices, protein shake
2pm grilled chicken salad w/ apples, crannberries, almonds and low-fat raspberry vinegrette
7pm yogurt
8:30pm skillet dinner w/ beef, potatoes, and veggies

I can feel myself getting into better shape almost everytime I do cardio, and it feels great. I've always been fast and in good shape so I can't wait until I'm there again.  Today I got on the elliptical after classes were done for the day and I felt like I was flying...well not really..more like running really fast.  I kept a really solid pace for 25 minutes, and when I got off I felt tired and super sweaty for the first time after a workout in a long while - nasty feeling but awesome! I grabbed a drink of water and for some reason I really felt like doing more cardio so I got on the bike for 15 minutes.  I wanted it to be hard so I programmed it for a hill workout on level 10 but I think the bike was messed up bc I was really booking (level 10 @ 100 rpm) and I never hit a hill.  Oh well though. 

Earlier in the day, much earlier, practically the freaking middle of the night ripped woke me up to go lift. I made sure to bump all of my weights up. Feeling good about that too!  It's just been a wonderful workout day! lol

Workout:
DB Bench 30lbs  3x10
DB Incline Bench 25lbs  3x10
Standing Shoulder Press 25lbs  3x10
Tricep Pressdown  70lbs  3x10,10,8 (felt unusually tired on these today - probably bc it was so damn early)

Diet:
7:30am bowl cheerios, protein shake
11am Marathon Bar
12:15pm 6" Subway ham, cheese, lettuce
3pm slim rite
4:30pm cup cottage cheese
6:30pm grilled chicken salad w/ pecans, apple chips, & gorgonzolez cheese (sp)
10pm slim rite

I went to the Y again at the ass crack of dawn, but (not to make excusses) my stomach was hurting pretty badly so I just walked on the treadmill.  It was kind of funny because I accidently picked some really odd program setting without knowing and the graded incline kept increasing.  It was up to 5% before I was like "what the heck is going on?"  I thought I was just really freaking tired at first.  Anyway, I had planned on going to run between classes later but I've felt really cramped up in my stomach all day...like bent over and whimpering kinda sick.  

Diet:
5:30am Marathon Bar
7:30am slim rite
9:45am Marathon Bar
12:30pm mac & cheese (only thing in pantry - need to go grocery shopping)
6pm more mac & cheese, hot chocolate (really screwed the diet for today)

Took the day off today. I still wasn't feeling up to working out early this morning and then I had class from 7:30am until 4pm.  I told myself that I'd work out later but by the time I got out I just didn't feel like it.  But I don't think that having a day of rest once a week isn't too bad, so I'm not worried about it.

Diet:
7am Marathon Bar
11am leftover beef, potatoes, & veggies, 16oz water
1:30pm bowl of plain oatmeal w/ brown sugar, 16oz water
5pm crackers w/ peanut butter
8pm shrimp salad, 2 glasses of water
11pm Marathon Bar

Workout:
Ran 2 miles to start today..and it was horribly slow.  I try really hard not to think about how much faster I was only a year ago, but it's really hard not to.  I started out walking for 5 min bc it was soo early and I needed to wake up.  Then I started running at 6mph and with every song change on my ipod, I bumped up my speed 2/10ths so by the time I finished my run I was at 7mph.  It took me about 18min to run that - I used to do it in 13:40. gross

Lifted legs after 10 min rest.

Leg Press 45lbs on either side  3x10  (wish I knew how much the sled weighed)
Glute/Ham 45 deg.  holding 25lb DB  3x10
BW Squat  3x10  (should definitely do more next time)
SLDL 115lbs  3x8
Calf Raises 45lbs  3x15

Diet:
9am 1/2 cup oats w 2 Tbs brown sugar, protein shake
2:30pm grilled chicken sandwich from wendy's
4pm 2 cups of coffee w/ hot chocolate packets in them (needed to wake up for work)
11pm breadstick at work
1:30am spicy chicken sandwich
3:30am 1/2 chicken and cheese wrap

wow lots of chicken, didn't realize I had done that, but since I really really need to go grocery shopping thats all I could get a hold of for the day.  not very good

Workout:
Lateral raises 12.5 lbs (warm up), 15 lbs x 10, 20lbs x10, 20lbs x 10 (20lbs weren't to parallel)
Front raises 25lb plate 3 x 10
Rear Delts 15lbs 3 x 10
Seated Shoulder Press 20lbs 3 x 10
Triangle Pulldowns 100lbs 3 x 10, 9, 8 (getting pretty heavy)
T Bar Row 70lbs 3 x 8

Recumbant Bike for 20min.

Diet:
7:30am slim rite
10:15am pure protein bar, cup cottage cheese
2:30pm bowl cheerios w/ banana slices, strawberry yogurt w/ granola!
5pm grilled chicken salad
7:30pm strawberry yogurt w/ granola!!
9pm bbq pulled pork sandwich
2am slim rite

Diet:
10:30am bowl of cheerios w/ berries
2pm steak and cheese wrap
4pm banana
6:30pm pure protein bar
8:30pm 2 slices of pineapple pizza