Today's daily food and workout diary 7/30/09

My workout,diet and supplement Diary

Good Morning all.
Today I woke up a little sore. I don't know about you but my chest is hurting.
On an empty stomach I take 2 colostrum tablets.

This mornings breakfast(8:30am)
I had 3 protein pancakes. How you ask? I use Met RX protein pancake mix and BTW it taste great.
I had 3 strips of bacon and a Activia yogurt and cup of coffee.
2 multivitamins.
At 10 am I will have half a protein brownie(chef Jays foods).

12pm I had a scoop of isopure protein with just water.
1:30pm I had 2 chicken breast with some white rice and some veggies.

Pre-workout supplement 2 BCAA and 4 Myo-shock.

Today's routine will be Deltoids or Shoulders.

Started out with 3 sets of pullups to warm up the delts and arms
First Excersize

Barbell Shoulder Press
Set 1
15 x 95.00Lbs
Set 2
12 x 135.00Lbs
Set 3
12 x 155.00Lbs
Set 4
8 x 185.00Lbs
Set 5
6 x 185.00Lbs
Set 6
12 x 115.00Lbs
next

Seated Dumbell Lateral Raise
Set 1
15 x 20.00Lbs
Set 2
15 x 25.00Lbs
Set 3
8 x 35.00Lbs
Set 4
7 x 50.00Lbs
Set 5
7 x 30.00Lbs
next

Dumbbell Front Raise
Set 1
15 x 15.00Lbs
Set 2
12 x 20.00Lbs
Set 3
8 x 30.00Lbs
next

Reverse Pec-Deck Flye
Set 1
15 x 35.00Lbs
Set 2
15 x 55.00Lbs
Set 3
12 x 65.00Lbs
Set 4
10 x 85.00Lbs

That's my delts routine for today.
I have a muscle milk protien after.

Tonight I will be having some whole wheat pasta with grilled chicken.
Might even fit in some fruits.

Thats my Weight traing,diet and supplement diary

Hope you have a great workout.

My daily nutrition, weight training and supplement Diary.

My daily nutrition, weight training and supplement Diary.
Today is July 29 2009

My daily Nutrition(Breakfast)
The morning breakfast (8am) started out with 3 egg whites and 1 whole egg, one ounce of ham chopped into the egg and two slices of white American cheese. Season to you liking.(Try to keep the salt to a minimum) In addition to my breakfast I had one cup of coffee with a sugar substitute.
Approximately 40 minutes after breakfast I had half a protein brownie.

My daily supplement with breakfast are 2 multivitamins. GNC brand mega green multivitamin.

11:30 I made a turkey burger which I would have put on Wheat bread but I did not have any so I used a small roll and I gutted out the inside. With lettuce and pickles.

Today's lunch(around 2pm pre workout lunch) will consist of 8 oz of grilled chicken and two salad size spoon fulls of rice. I like white rice and can't stand brown rice. You can eat either one.

My Pre work out supplement is MYO SHOCK HSP(MUSCLETECH) gives me a nice boost to pull through a hard workout. I also take BCAA(Branch chain amino acids great for recovery)

My weight training session.

CHEST
5 min on the stationary bike for a little warm up
2 sets of dips
1st set 15 reps
2nd set 12 reps
I do these to warm up my chest and tris...warming up is very important so no injurys happen.
ok here is MY routine

Incline bench press
2 warm up sets
1st set 95lbs x 15 reps
2nd set 135lbs x 15 reps
Now I start my 4 sets
Set 1
15 x 185.00Lbs
Set 2
10 x 225.00Lbs
Set 3
8 x 245.00Lbs
Set 4
4 x 295.00Lbs
after my last set I grab 2 50lbs dumbells and do as many reps as I can(get a great pump)
Moving on to Flat bench press

Barbell Bench Press
Set 1
15 x 145.00Lbs
Set 2
9 x 245.00Lbs
Set 3
6 x 295.00Lbs
Set 4
12 x 135.00Lbs(drop set to get a great pump

next
Barbell Decline Bench Press
Set 1
15 x 145.00Lbs
Set 2
8 x 245.00Lbs
Set 3
6 x 245.00Lbs

next
Machine Pec Dec
Set 1
12 x 85.00Lbs
Set 2
10 x 115.00Lbs
Set 3
8 x 130.00Lbs
By this last set I can barely do the last rep.

We are done. That is my chest workout for today
After the gym I have a muscle milk protien drink to replenish the nutrients and help my muscles heal up.

Tonight I am having a salad with some tuna fish. I will have some fruits and that will be it for today.

And that is My daily nutrition, weight training and supplement Diary.

Hope you all have a great workout.

My daily nutrition, weight training and Supplement Diary.

Welcome to My daily Nutrition, weight training and Supplement diary. This site provides tips and techniques that I use to stay healthy and build the body of my dreams. You can use my diary as an example or you can follow my routine to get the body you always wanted. If you have questions not covered in My daily Nutrition and weight training diary please feel free to email your question to Krazyboutme@aol.com