10:00am  2 cups of coffee black.  9 cashews.

12:00pm  1 apple.

1:15pm – 1:41pm  Training

Squat: 45 x 8, 135 x 6, 165 x 5, 175 x 5, 185 x 4, 175 x 5.

Bench Press: 165 x 4, 155 x 6, 135 x 8.

Seated Cable Row: 180 x 3, 160 x 6, 140 x 8.

Workout ended early due to shoulder pain.

2:30pm  Stir fry steak with broccoli, yellow squash, and carrots.  Large iced tea.  Omega-3, Multi-vitamin, and K20 supplement.

5:30pm  6 raspberries.  4 walnut halves.  Small piece of dark chocolate.

7:30pm  2 eggs scrambled, 2 strips of bacon, with sauteed peppers, onions, and spinach.  Omega-3, Multi-vitamin, and K20 supplement.

Next.

10:15am  Large coffee black.

12:44pm – 1:22pm  Training.

Deadlift: 135 x 8, 185 x 5, 225 x 5, 235 x 4, 225 x 4, 185 x 5.

Pull Ups: 9, 6, 4.

Push Ups: 30, 12, 10.

Rear Delt Cable Fly: 20 x 12, 20 x 8, 20 x 7.

Rising Cable Cross Over: 30 x 9, 30 x 7, 30 x 7.

EZ Bar Curl: 75 x 9, 75 x 6, 70 x 7.

Triceps Push Down: 70 x 9, 70 x 6, 60 x 9.

1:45pm  2 flour tortillas wrapped with scrambled eggs, ground beef, onions, and peppers.  Omega-3, Multi-vitamin, and K20 supplement.

4:15pm  Large iced tea.

6:30pm  Stir fry chicken and broccoli.

9:00pm  1/2 grapefruit.  1 cup chamomile tea.

Weigh in on Oct. 11: 165.0 lbs

The scale I used for the first week of this experiment broke.  And since I always buy the cheap $20 bathroom scales, I think the readings between my old and new scale are a little off.  So did I really gain 3 lbs since Saturday morning?  Maybe (that Saturday cheat day was a little extreme).  But I doubt it, given the fasting day on Sunday and yesterday’s solid training and pretty good diet.  But the new scale will be used from this point forward.

I’ve been a terrible slacker on recording my diet for the past three days.  But I did record my training.  Diet recording resumes Friday October 14th!

Tuesday October 11, 2011: No Training.

Wednesday October 12, 2011: 12:33pm – 1:13pm.

Squat: 45 x 8, 135 x 6, 185 x 3, 205 x 2, 185 x 3.

Bench Press: 160 x 8, 160 x 6, 155 x 7.

Seated Cable Row: 160 x 8, 160 x 7, 140 x 8.

Push Press: 80 x 8, 80 x 7, 80 x 6.

Hang High Pull: 80 x 10, 80 x 8, 80 x 7.

Lying Triceps Extension: 70 x 7, 70 x 5, 65 x 6.

Cable Curl: 120 x 7, 120 x 5, 110 x 7.

Thursday October 13, 2011: 3:18pm 0 3:32pm.

Feet To Hands: 10.

Twisting Knees To Elbows: 10.

Knees To Elbows: 8.

Recumbent Bike Sprints: 30 seconds of max work, 30 seconds of rest. 8 rounds.  Level 12.

7:15am  2 cups of coffee black.

8:07am – 8:48am  Training

Deadlift: 135 x 8, 185 x 3, 225 x 3, 245 x 3, 255 x 1, 245 x 2, 225 x 3.

Pull Ups: 11, 7, 5.

Push Ups: 30, 15, 10.

Rear Delt Cable Fly: 20 x 11, 20 x 7, 20 x 7.

Rising Cable Cross Over: 30 x 8, 30 x 7, 30 x 6.

EZ Bar Curl: 75 x 8, 75 x 6, 70 x 5.

Triceps Push Down: 70 x 8, 70 x 6, 60 x 8.

9:30am  2 eggs scrambled, 2 strips of bacon, with sauteed onions, peppers, jalapenos, and spinach.  Omega-3, Multi-vitamin, and K20 supplements.

11:45am  4 walnut halves, 1 apple, small piece of dark chocolate.

1:15pm  Large iced hibiscus herb tea.

3:45pm  7 cashews, 5 raspberries, small piece of dark chocolate.

5:15pm  Stir fry chicken with asparagus and peppers.

6:45pm  Not-so-small piece of dark chocolate.

8:45pm  1 cup chamomile tea.

7:15am  Large coffee black.

11:00am  Small coffee black.

3:30pm  1 cup chamomile tea.

7:30pm  1 cup chamomile tea.

9:00pm  1 cup chamomile tea.  12 cashews.  5 blackberries.

Weight: 162.0 lbs.

That’s a 10.6 pound loss for the week.  I think a day of eating and drinking has been earned!

4:45am  2 cups of coffee black.

6:03am – 6:18am  Training.

Feet To Hands: 10.

Twisting Knees To Elbows: 10.

Knees To Elbows: 7

Recumbent Bike Intervals: 30 seconds of max work followed by 30 seconds of rest, 10 rounds.  Level 10, seat position 4.

6:50am  Large omelet with ham, onion, green pepper, cheddar cheese, and salsa.  Small fruit cup with pineapple, cantaloupe, grapes, and blue berries.  1 piece of wheat toast with jelly.  1 cup coffee black.  Omega-3, Multi-vitamin, and K20 supplements.

10:00am  1 apple.

11:35am  10 cashews, 5 black berries.

1:30pm  1 beer.  Tortilla chips with queso dip.

4:45pm  Sirloin burger, grilled asparagus and peppers, seasoned redskin potatoes.  2 beers.

8:30pm  3 slices of pepperoni pizza.  1 beer.  3 mini-sized chocolate cupcakes.

Weight: 162.8 lbs.

6:15am  2 cups of coffee black.

7:34am – 8:22am  Training.

Squat: 45 x 10, 135 x 6, 165 x 5, 185 x 4, 175 x 4, 175 x 4, 165 x 5.

Bench Press: 155 x 8, 160 x 6, 155 x 6.

Seated Cable Row: 160 x 8, 160 x 6, 140 x 7.

Push Press: 80 x 8, 80 x 7, 80 x 5.

Hang High Pull: 80 x 9, 80 x 8, 80 x 6.

Lying Triceps Extension: 65 x 8, 70 x 5, 65 x 5.

Cable Curl: 110 x 8, 120 x 6, 110 x 7.

8:50am  2 eggs scrambled, 2 strips of bacon, red skin potatoes, with sauteed onions, bell peppers, jalapenos, and spinach.  Omega-3, Multi-vitamin, and K20 supplements.

12:15pm  6 almonds, 1/2 cantaloupe, small piece of dark chocolate.

2:30pm  3 almonds, 4 cashews, 1 large apple.

3:15pm  Large iced hibiscus herb tea.

4:45pm  Grilled steak with stir fry asparagus and peppers.  Omega-3, Multi-vitamin, and K20 supplements.

7:30pm  5 black berries, 5 walnut halves, small piece of dark chocolate.

Weight: 163.8 lbs.

6:30am  2 cups of coffee black.

7:59am – 8:23am  Training

Jump Rope

50 lb. Kettlebell Swing

Jump Rope

50 lb. Alternating 1-arm Kettlebell Swing

1 minute of max work per exercise, followed by 30 seconds rest between exercises.  4 rounds.

9:30am  2 eggs scrambled, 3 strips of bacon, with sauteed onion, bell pepper, jalapeno, and spinach.  Omega-3, Multi-vitamin, and K20 supplement.

12:00pm  Large iced tea.

1:15pm  1 apple.  7 almonds.

3:00pm  1/2 cantaloupe.  Small piece of dark chocolate.

7:00pm  Grilled steak, stir fry broccoli and bell pepper, redskin potatoes.  Omega-3, Multi-vitamin, and K20 supplement.

8:30pm  1 cup chamomile tea.

Weight: 165.0 lbs.

7:30am  2 cups of coffee black.

8:44am – 9:09am  Training

Pull Ups: 11, 7, 5.

Push Ups: 28, 15, 9.

Rear Delt Cable Fly: 20 x 10, 20 x 8, 20 x 6.

Low Cable Cross Over: 30 x 8, 30 x 7, 30 x 6.

EZ Bar Curl: 70 x 8, 75 x 6, 70 x 6.

Triceps Push Down: 70 x 7, 60 x 10, 60 x 6.

9:40am  2 eggs scrambled, 2 strips of bacon, with sauteed onion, bell pepper, jalapeno, and spinach.  Omega-3, Multi-vitamin, and K20 supplement.

12:00pm  7 almonds, 1 apple, small piece of dark chocolate.  1 cup green tea.

1:33pm – 1:48pm  Training

Deadlift: 135 x 8, 185 x 5, 205 x 5, 215 x 5, 225 x 5, 225 x 2, 185 x 4.

2:50pm  Small handful of baby carrots.  4 walnut halves.

3:45pm  Large iced hibiscus herb tea.

5:30pm  Grilled steak with broccoli and bell pepper.  Omega-3, Multi-vitamin, and K20 supplements.

8:30pm  1 cup chamomile tea.

Training was split today because someone else was using the barbell in the morning and I couldn’t get to deadlifts.  Yes, the gym I go to only has one barbell and power rack.  But the split day training actually felt great.

Weight: 165.4 lbs.

7:30am  2 cups of coffee black.

8:43am – 8:57am  Training.

Feet To Hands: 9.

Twisting Knees To Elbows: 8.

Knees To Elbows: 6.

Recumbent Stationary Bike: 30 seconds of max effort, 30 seconds of rest, 8 rounds.

10:00am  2 eggs scrambled, 3 strips of bacon, sauteed spinach.  Omega-3, Multi-vitamin, and K20 supplements.

12:30pm  1/2 grapefruit, 6 almonds, small piece of dark chocolate.  1 cup chamomile tea.

2:45pm  3 walnut halves, 1 large apple, small piece of dark chocolate.

4:30pm  Grilled steak with stir fry broccoli and bell pepper.  Omega-3, Multi-vitamin, and K20 supplements.

8:00pm  1 cup chamomile tea.