Weight training, Diet, Nutrition and Supplements AUG 5, 2009

WEIGHT TRAINING, NUTRITION AND SUPPLEMENT DIARY

Hey all. Hope your workouts have been great
Today's breakfast was at 9 am

4 egg whites scrambled
4 strips of turkey bacon
1 slice of double protein wheat bread
1 cup of orange juice.
1 banana

Supplements taken with my meal
1 ultra mege green multi(gnc)
1 vitaktic multi(muscletech)

Pre-workout
5 Myo shock hsp(muscletech)

Today's workout routine

Delts and biceps

Seated barbell military press

I did 3 warm up set
1 45lbs x 20 reps
2 65lbs x 20 reps
3 95lbs x 15 reps
Now I start my 4 heavy sets
1 135 x 15
2 155 x 12
3 175 x 10
4 195 x 6

Seated Dumbbell Lateral Raise

Set 1

15x 20.00Lbs

Set 2
15x 25.00Lbs

Set 3

8x 35.00Lbs

Set 4

8x 45.00Lbs

Set 5
7x 30lbs

Dumbbell front raise
Set 1

15x 20.00Lbs

Set 2

12x 25.00Lbs

Set 3

8x 30.00Lbs

Reverse Pec-Deck Flye

Set 1

15x 50.00Lbs

Set 2

15x 65.00Lbs

Set 3

12x 85.00Lbs

Set 4

10x 110.00Lbs

Dumbbell Shrugs

set 1
50lbs x 20 reps
set2
75lbs x 15 reps
set3
100lbs x 12 reps

Biceps

Seated bicep machine preacher
set 1
20lbs x 20 reps
set 2
30lbs x 15 reps
set 3
50lbs x 12
set4
70lbs x 10
set5
80lbs x 6

Alternating Bicep curl
set 1
25lbs x 15 reps
set2
30lbs x 12
set 3
40lbs x 8
set 4
45lbs x 6

Done for today.
After the gym I have my Muscle milk protein shake.

1 hour after my shake I have a tilapia filet and some yellow rice. 1 banana and supplement with
2 BCAA.

Dinner.
2 chicken breast in a wrap with lettuce, tomato, pickles with some Russian dressing.
Half a protein brownie.

And that is my Weight training, diet and supplement diary for Aug 5, 2009

Happy birthday Uncle Alex.

Daily nutrition, weight training and Supplement Diary. Aug 4 , 2009

Daily nutrition, weight training and Supplement Diary for Aug 4, 2009

Hello all.

Today's breakfast started a little late. Had breakfast today at 9:30 am. It consisted of
2 colostrum tablets on an empty stomach.
3 eggs sunny side up.
2 slices of double protein wheat toast. Each slice has 7 grams of protein. I put peanut butter and jelly on them.
I also had a banana after.
I glass of Orange juice

Supplements
1 vitaktic multivitamin(muscletech)
1 ultra mega green(gnc)
pre workout which was about 1 hour after breakfast 4 myo-shock hsp(muscletech)

WEIGHT TRAINING ROUTINE

LEGS

lying sqaut

Set 1

15x 180.00Lbs

Set 2

15x 360.00Lbs

Set 3

10x 450.00Lbs

Set 4

10x 540.00Lbs

Set 5
6x630.00 lbs

Legs press

Set 1

12x 180.00Lbs

Set 2

10x 360.00Lbs

Set 3

8x 540.00Lbs
Set 4
8x 540.00lbs

Machine Leg Extension

Set 1

12x 85.00Lbs

Set 2

10x 130.00Lbs

Set 3

8x 160.00Lbs

Set 4
12x 85.00lbs

Standing Calf Raise

Set 1

15x 80.00Lbs

Set 2

12x 160.00Lbs

Set 3

10x 300.00Lbs

Set 4

8x 300.00Lbs

Rotary calf

Set 1

15x 150.00Lbs

Set 2

12x 210.00Lbs

Set 3

10x 250.00Lbs

I finished of today's routine with some crunches and hanging knee lifts for the abs.

After the gym on my way to work I have a Muscle milk protein

1 hour after that I have 2 chicken breast and some rice.

For dinner I am making a half pound lean beef burger on wheat with lettuce tomato pickles.

Daily nutrition, weight training and Supplement Diary. Aug 4 , 2009

My daily nutrition, weight training and Supplement Diary for Aug 3, 2009

Welcome to Monday Aug 3 2009

MY DAILY NUTRITION, WEIGHT TRAINING AND SUPPLEMENT DIARY.

On and empty stomach I take COLOSTRUM Supplement.
Today started out early. I had to open up today at 5 am.
My first Nutritional meal(Breakfast) 6am
5 egg whites scrambled seasoned with adobo. 1 Activia yogurt and a green apple. Oh yea a cup of coffee.

3 hours later I am now having a turkey burger on a whole wheat wrap with lettuce and tomato.
The supplements I take with this meal are 2 Vitactik multi-vitamins and 1 ultra mega green multi-vitamin. In addition I am having a green tea with my second DAILY NUTRITIONAL MEAL.

Ok 3 hours passed and it's time for lunch.
I cup of cooked rice
2 chicken drumbsticks and 2 ribs(I know not the healthiest but I will def. burn it off at the gym

pre-gym
5 myo shock hsp.
2 bcaa
1 protein brownie

Today's WEIGHT TRAINING ROUTINE

BACK

Wide Grip Front Lat Pull Down
Set 1
12 x 100.00Lbs
Set 2
10 x 140.00Lbs
Set 3
5 x 200.00Lbs
Set 4
8 x 100.00Lbs
Max : -25.00 Lbs

Cable Rows
Set 1
12 x 100.00Lbs
Set 2
10 x 130.00Lbs
Set 3
6 x 170.00Lbs
Max : 10.00 Lbs

UNDERHAND PULLDOWN
Set 1
12 x 100.00Lbs
Set 2
10 x 125.00Lbs
Set 3
8 x 162.50Lbs
Set 4
10 x 112.50Lbs
Max : -17.50 Lbs

Barbell Deadlifts
Set 1
15 x 95.00Lbs
Set 2
12 x 115.00Lbs
Set 3
8 x 165.00Lbs
Set 4
6 x 165.00Lbs

That was my weight training routine for today.
I follow that workout with a muscle milk protien shake.

Tonight I will have some lamb kabobs with a small salad.
I'll see if I can fit in some nuts and some fruit. While watching 'WWE" Monday night raw.

My daily nutrition, weight training and Supplement Diary for Aug 3, 2009