Monday October 10, 2011

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.

Sunday October 9, 2011

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.

Saturday October 8, 2011

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.

Friday October 7, 2011

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.