Perry's Online Journal
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Perry's Online Journal - 6/4/2007 4:39:58 PM
|
|
|
Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
|
Alright so today was day one. I think I'm happy with today. Does this seem okay to you guys?
Nutrition
7:30 AM - Woke up
7:45 AM - Whey Protein Shake
9:00 AM - 2 Egg whites 1 yolk, plain oatmeal, water
11:00 AM - Tuna on lettuce, Broccoli, Celery w/ organic peanut butter
1:00 PM - Shrimp and mixed nuts
3:30 PM - Mixed nuts, cup of cottage cheese
5:30 - Grilled chicken breast, brown rice
10:00 PM - I will have some casein with 1/2 cup cottage cheese
This morning I did about 20 minutes of walking and jogging.
Workout
Incline DB Fly - 2 Sets 10 & 8 reps 20 & 30 lb
Flat DB Press - 1 Set 10 Reps 35 lb
Fly Machine - 2 Sets 10, 10 40, 70 lb
Bench Press - 2 Sets 8, 3 95, 105 lb
Suspended leg Lifts - 2 sets, 12, 10
Things I need to work on: More sets. I got to get to 3 sets on everything. I need to put on some heavier weight and do less reps.. Something.
After the lifting I did approximately 10 - 15 minutes of treadmill. At an average of about 3.9 speed and pretty good incline (I forget what.)
Tomorrow is legs day. Oh well.
|
|
|
|
|
RE: Perry's Online Journal - 6/6/2007 4:18:43 PM
|
|
|
Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
|
Tuesday
Leg Extensions - 3 Sets 10, 8, 6
Hamstring curls - 3 Sets 10, 8 ,6
Inner thigh crunches - 3 Sets, 10, 10, 8
Leg Press - 3 Sets 8, 6, 6?
Squat machine - 1 Set 10
Calve Raisers - 1 Set 20
This destroyed my legs.. entirely. But uh, how much does a leg press machine without any weight on it weigh? I mean, damn, I didn't have to put weights on it to warm up. Then I put 50 lb, then 80lb + whatever the actual rack this weighs..
(in reply to Perrynaytor)
|
|
|
|
|
RE: Perry's Online Journal - 6/15/2007 4:21:23 PM
|
|
|
Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
|
Yeah, I got distracted by that Velocity Diet, but anyway
Today's Nutrition was right on.. 1,800 Calories or so, maybe a little more or less.
This morning I walked a mile in about twenty minutes
Weight lifting was amazing
Back and Triceps
Dumbell Rows: 15, 20, 35, 40 lb. 10,8,6,4 Reps
Deadlift: 95, 115, 155, 175 lb. 10,8,6,4 Reps (I think I could max out at about 200 here.)
Hyper Extensions: 2 Sets 10 Reps
Lat Tower: 45, 70, 85 lb 10,8,6 Reps
Pull Ups: 3 Sets 10 or so Reps
Tricep Extension Machine: 25 lb 10 Reps
Tricep Cable Pull Downs: 60 lb 8 Reps
Tricep Dumbell Extensions: 25lb 6 Reps
Ab work
Total of 16 Sets Today
Jogged for 10 minutes
Around 6:00 this evening I walked for a mile and a half in about 30 minutes
That's it for today. I'm beat.
(in reply to Perrynaytor)
|
|
|
|
|
RE: Perry's Online Journal - 6/15/2007 5:55:37 PM
|
|
|
Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
|
Well guys, tomorrow is a Father's Day get together at Outback, plus I have to work, which means meals on the go.. So I suppose tomorrow is cheat day of the week, but I am already feeling extremely guilty. Oh well.
I've been really strict this whole week, so I might go have a snack, and do my best tomorrow to get full and not overload on fat ****.
(in reply to Perrynaytor)
|
|
|
|
|
RE: Perry's Online Journal - 6/18/2007 12:47:49 PM
|
|
|
Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
|
Monday - Meal Overlook
I am on the Anabolic diet, so I've tried my best to meet goals today
-----------------
Meal #1 - 6 eggs
420 Calories
27g Fat
36g Protein
6 Carbs
-----------------
Meal #2 - Fish (Tilapi) 2 tablespoons peanut butter
310 Calories
20.5g Fat
27g Protein
6g Carbs
-----------------
Meal #3 - Shake with added Flax Oil
210 Calories
11.5g fat
20g Protein
5g Carbs
-----------------
Meal #4 - Tuna mixed with tablespoon of mayo with a cheese slice (no bread)
275 Calories
16.5g Fat
31.5g Protein
5g Carbs
-----------------
Meal #5 - Hamburger Patty; 2 teaspoons Flax Oil, and two Flax capsules
260 Calories
19g Fat
22g Protein
0g Carbs
-----------------
Meal #6 - T.R. Complete Shake (casein) with 4 teaspoons flax oil, and 1 Flax Capsule
320 Calories
24g Fat
20g Protein
7g Carbs
-------------------------
Grand Totals
Calories: 1,795 (aiming for 1,800 at 155 BW and a 500 calorie deficit)
Fat: 118.5 Grams
Protein: 156.5 Grams
Carbohydrate: 29 Grams
Hells yes.
Training
---------------
Chest & Abs
Flat Bench - 95lb, 115, 125lb 3 Sets, 10, 8 , 4 reps
Dumbell Flat Bench - 20lb, 25lb 2 Sets, 10 reps each
Chest Dips - 2 sets of 10
Flat Bench Fly - 20lb, 25lb, 2 Sets 10, 6 Reps
Fly Machine - 55lb, 70lb 2 sets 10, 8 Reps
Decline Sit ups - 20 reps
Weighted crunches - 35 Reps
Suspended Knee lifts - 10 Reps
That's all for today.
(in reply to Perrynaytor)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
