Weight training, Diet, Nutrition and Supplements

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

2009-08-05T14:41:00.005-04:00

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

2009-08-04T14:49:00.002-04:00

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

2009-08-03T06:31:00.006-04:00

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

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

2009-07-30T09:47:00.005-04:00

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.

2009-07-29T12:03:00.006-04:00

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.

2009-07-29T10:30:00.002-04:00

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