EliteDad's Training & Diet Journal

Thanks sooo much you two!!!!

Today was CHEST!!!!

Started with 10 minutes on the Bike, Then:

Flat Bench DB Press:

1 x 12 @ 45lbs

1 x 10 @ 50lbs

1 x 8 @ 55lbs

1 x 8 @ 60lbs

1 x 5 @ 65lbs<--NEW PR!!!

Incline Press:

1 x 12 @ 100lbs

1 x 10 @ 120lbs

1 x 8 @ 120lbs

1 x 8 @ 120lbs

1 x 5 @ 145lbs

Decline bench:

1 x 12 @ 95lbs

1 x 10 @ 135lbs

1 x 8 @ 135lbs

1 x 8 @ 145lbs

1 x 5 @ 145lbs

Peck Deck:

1 x 12 @ 110lbs

1 x 10 @ 110lbs

1 x 8 @ 165lbs

1 x 8 @ 165lbs

1 x 5 @ 180lbs<--NEW PR!!!

Assisted Dips:

1 x 12

1 x 12

1 x 12

1 x 12

1 x 12

Then ran /walked on the TREADMILL for another 30 minutes!!!! Great workout today, chest was really pumped!!! Can't really get a PR on the other 2, Don't know why, just cant!!!

Today's diet:

6:00a.m.:3/4 cup oatmeal, with 1 tsp honey and 1/2 cup frozen mixed berries, 3 slices fresh pineapple,1 bannana

9:00a.m.: 1 pear, 3 pieces of cantaloupe, 1/2 protein bar

12:00p.m.: salad with my dressing, tofurkey sandwich on a multigrain wrap

3:00p.m. 1 bannana

5;30p.m.: post workout shake choclate rice protein with soy milk today!!! Much better!!!!!

6:30p.m.; bean burger with vegetarian baked beans

pretty good day today, workout went well!!! And rice protein was soooo much better!!! Still a little chalky, but much better!!!! Going shopping tomorrow for some new stuff to try, took a little of lobsteriffic advice, and are going to try some of those recipes!!! Hope everyone has a great holiday weekend!!! I have to work tomorrow, but will be off for Sun. and Mon!!!!

Wow, you're hitting so many PR's! Great!

glad to hear you able to tolerate the rice protein more now. although my husband thought your emoticon when you didnt like it was hysterical! Have fun shopping can't wait to hear about what you buy and make.

Hey everyone, sorry didn't post yesterday, it was my second day of going in at 2:00a.m. and working till 3:p.m., but hey good money!!! Anyway will post yestredays stuff, and then be back on here later for todays!!!

Yesterday, worked 13 hours, then went to the gym for just CARDIO. I did 40 minutes on the Treadmill, mostly jogging, but alot of walking as well, ( we are getting ready for a cancer run on June 6th for Breast Cancer!!! We are running for Team POWERHOUSE!!!) Should be interesting!!! Then we went to the Heath food store and bought the ingredients for the Baked Chimichangas that lobsteriffic keeps talking about!!! Oh my gosh they were AWESOME!!!! Thanks for the idea, we are going today to try and find the cookbooks!!!

Diet yesterday:

3:00a.m.: 1 bannana, 1/2 protein bar

6:00a.m.: 3/4 cup oatmeal, with 1 tsp honey and 1/2 cup frozen mixed berries, 3 slices of pineapple

9:00a.m. 1 bannana, 3 pieces of cantaloupe, 1 pear

12:00p.m.: salad, tofurkey on whole grain bread with onions, and lettuce and tomatoes

3:00p.m.: 1 bannana, 1/2 protien bar

5:oop.m.: choclate rice protein shake in soy milk

7:00p.m.: Vegan Baked Chimichangas( So good I ate 1 1/2 !!)

that was yesterday, will be back later for today!!

ok now I want those chimachangas!

So glad you liked the chimichangas! Now I want one!

Good luck with your run, you must be so motivated to get to the gym after that long work shift!

Hey everyone, I am back it is now 8:13 p.m., and just got done eating a black bean burger and a salad with sesame seeds amd cucumbers, was really good, need to find a good recipe for black bean burgers!!! Didnt make it to the bookstore today , will try tomorrow, oh wait Memorial Day, ok Tuesday then!!!

Anyway went to the gym for CARDIO Only!!! Did 1 hour on the Treadmill , mixing it up with speed and incline and running and walking!!! Diet looked like this:

7:00a.m.: made those scrumpcious Pancakes!!! They were awesome!!

9:30a.m.: 3 pieces of pineapple, 1 bannana

12:00p.m.: salad, with left over Baked Enchiladas (sorry guys this is what we had last night not the chimichangas) sorry!!!

1"30p.m.: bannana

4:00p.m.: post workout shake Handful of natural almonds

6:30p.m.: salad and black bean burger!!!

9:00p.m.: will eat a peach and some nuts

Hope everyone has a great Memorial Day tomorrow!!!

I just sent a great black bean recipe to lobsteriffic. Maybe she can forward it to you so I don't have to type it again. but if she can't i will let me know and I will retype it for you. Your diet's looking great. I am soooo making that chimachanga for myself later today!

Sure, I can forward it!

yay! thanks lobsteriffic!

Thanks you 2 got it, sounds great will definatly try it soo, we love Black Bean Burgers!!!!

On to today's stuff!!!

Diet wasn't that great did eat all that I should have or drank as much water either!!! But it was my only day off, so just didn't do much but change oil in the Armada, and eat at motherinlaws!!! But had a great day off!!!

7:00a.m.:5 of the pancakes that I made yesterday and a bannana

9:30a.m.: hand full of nuts, and a pear

12:00p.m.: post workout shake

1:00p.m.: veggie burger veggie pasta with cucumbers and italian dressing

5:00p.m.:leftover bean enchilada with a salad

7:00p.m.: bannana handful of nuts

like I said not real good on meals today!!!

Hey today started our Light week, today was TRI'S & BI'S:

Started with 10 minutes on the bike, then:

SkullCrushers:

1 x 12 @ 50lbs

1 x 10 @ 50lbs

1 x 8 @ 50lbs

1 x 8 @ 50lbs

1 x 5 @ 50lbs

Close Grip Bench:

1 x 12 @ 50lbs

1 x 10 @ 50lbs

1 x 8 @ 50lbs

1 x 8 @ 50lbs

'1 x 5 @ 50lbs

Tricep Rope Pushdowns:

1 x 12 @ 30lbs

1 x 10 @ 35lbs

1 x 8 @ 35lbs

1 x 8 @ 35lbs

1 x 5 @ 35lbs

DB Tricep Extensions:

1 x 12 @ 35lbs

1 x 10 @ 35lbs

1 x 8 @ 40lbs

1 x 8 @ 40lbs

1 x 5 @ 40lbs

E-Z Bar Preacher Curls:

1 x 12 @ 40lbs

1 x 10 @ 50lbs

1 x 8 @ 50lbs

1 x 8 @ 50lbs

1 x 5 @ 50lbs

Alt Hammer Curls:

1 x 12 @ 20lbs

1 x 10 @ 20lbs

1 x 8 @ 20lbs

1 x 8 @ 20lbs

1 x 5 @ 20lbs

2 Arm High Cable Curls:

1 x 12 @ 15lbs

1 x 10 @ 20lbs

1 x 8 @ 20lbs

1 x 8 @ 20lbs

1 x 5 @ 20lbs

Finished with 20 minutes on the Treadmill, mostly running!!!

do be too hard on yourself just get that water in tomorrow but your food didn't look that bad to me!

do be too hard on yourself just get that water in tomorrow but your food didn't look that bad to me!

Thanks so much, but I am always hard on myself!!!

Hey everyone!! Today was: SHOULDERS!!

Started with 10 minutes on the bike, then:

Smith Machine Shoulder Press:

1 x 12 @ 85lbs

1 x 10 @ 85lbs

1 x 8 @ 95lbs

1 x 8 @ 95lbs

1 x 5 @ 95lbs

Lat Raises Machine:

1 x 12 @ 50lbs

1 x 10 @ 50lbs

1 x 8 @ 60lbs

1 x 8 @ 60lbs

1 x 5 @ 60lbs

DB Front Raises:

1 x 12 @ 15lbs

1 x 10 @ 15lbs

1 x 8 @ 15lbs

1 x 8 @ 15lbs

1 x 5 @ 15lbs

Smith Machine Shrugs:

1 x 12 @ 215lbs

1 x 10 @ 215lbs

1 x 8 @ 235lbs

1 x 8 @ 235lbs

1 x 5 @ 235lbs

Finished off with 20 minutes on the EVIL STAIRMASTER!!!!

Diet looked like this:

6:00am: 3/4 cup oatmeal, 1/2 cup frozen fruit, 1 tsp honey, 1 bannana

9:00am: 1 pear, 3 pieces of cantaloupe, apple

12:00pm: salad, left over bean enchilada

3:00pm: 1 bannana

5:30p.m.: post workout shake

7:00p.m.: 3 bean burritos, salad

That was it oh, and I got my gallon of water in today!!!! Feel better!!!!

OK quick tip for you to try: quit doing just one set for each weight. Let your body hit the same weight for 2-3sets and do the wieght and reps youre currently doing. Ive done that where I just keep going up in weight with only one set and I dont feel as well after my workout compared with 2-3 sets with each weight.

Glad you got that water in !!! I am hard on myself too but it's ok you got the water in!

Thanks you two!!! Appreciate it all!!! Octo, I will definatly do that!!!

Today was LEGS!!! ( light day)

Started with 10 minutes on the bike!! Then:

Smith Machine Squats:

1 x 12 @ 215lbs

1 x 10 @ 215lbs

1 x 10 @ 215lbs

1 x 10 @ 215lbs

1 x 10 @ 215lbs

Leg Extensions:

1 x 12 @ 130lbs

1 x 10 @ 140lbs

1 x 10 @ 140lbs

1 x 10 @ 140lbs

1 x 10 @ 140lbs

Kneeling Leg Curls:

1 x 12 @ 60lbs

1 x 10 @ 60lbs

1 x 10 @ 60lbs

1 x 10 @ 60lbs

1 x 10 @ 60lbs

Glute Isolator:

1 x 12 @ 25lbs

1 x 10 @ 25lbs

1 x 10 @ 25lbs

1 x 10 @ 25lbs

1 x 10 @ 25lbs

Donkey calf Raises:

1 x 20 @ 260lbs

1 x 20 @ 260lbs

1 x 20 @ 260lbs

1 x 20 @ 260lbs

1 x 20 @ 260lbs

Diet looked like this:

3:00a.m.: protein bar 1 bannana

6:30am: 3/4 cup oatmeal, 1/2 cup frozen berries, 1 bannana

9:00am: 1 kiwi, 1 pear, handful of mixed nuts

11:30am: salad, my dressing, and last leftover bean enchilada

3:00pm: 1 bannana

4:30pm: post workout shake

5:50pm: beans, and salad

8:30pm: handful nuts

Pretty good day, off to bed really tired!!!been up since 1:30am!!!!

Hey everyone, sorry this didn't get posted lastnight, I was really super busy plus had to get up and be at work this morning at 2:30am, so I went to bed, so here is yesterdays workout, and will be back on here later with today:

BACK(light week):

Started with 10 minutes on the bike, then:

Close Grip Pullsowns:

1x12@ 140lbs

1x10@ 150lbs

1x10@ 150lbs

1x10@ 150lbs

1x10@ 150lbs

DB Rows:

1x12@ 55lbs

1x10@ 65lbs

1x10@ 65lbs

1x10@ 65lbs

1x10@ 65lbs

Assisted Pullups:

1x12@ 160lbs

1x10@ 160lbs

1x10@ 160lbs

1x10@160lbs

1x10@ 160lbs

High Lat Pulldowns:

1x12@ 160lbs

1x10@ 160lbs

1x10@ 160lbs

1x10@ 160lbs

1x10@ 160lbs

Then finished up with 20 minutes on the EVIL STAIRMASTER

Diet:

6:00am: 3/4 cup oatmeal with 1tsp honey and 1/2 cup mixed berries, 1 bannana

9:00am: 1 pear, 1 kiwi, 1 cup brown rice

12:00pm: salad, my dressing, tofurkey sandwich on multigrain bread

3:00pm: 1 bannana

5:00pm: postworkout shake

7:30pm: veggie burger and a salad

Will post later with today!!

that's a nice clean diet!!!

ya gotta wonder who invents these EVIL exercise machines

that's a nice clean diet!!!

 

ya gotta wonder who invents these EVIL exercise machines

Thanks JW!!! I agree, but those evil machines work wonders!!!

Hey everyone, I am back!!

Today was CHEST( Light Week)Started with 10 minutes on the bike, then:

Flat Bench DB Press:

1 x 12 @ 45lbs

1 x 10 @ 45lbs

1 x 10 @ 45lbs

1 x 10 @ 45lbs

1 x 10 @ 45lbs

Incline Machine Press:

1 x 12 @ 100lbs

1 x 10 @ 110lbs

1 x 10 @ 10lbs

1 x 10 @ 110lbs

1 x 10 @ 110lbs

Decline Bench Press:

1 x 12 @ 115lbs

1 x 10 @ 115lbs

1 x 10 @ 115lbs

1 x 10 @ 115lbs

1 x 10 @ 115lbs

Peck Deck :

1 x 12 @ 115lbs

1 x 10 @ 130lbs

1 x 10 @ 130lbs

1 x 10 @ 130lbs

1 x 10 @ 130lbs

Assisted Dips:

1 x 12 @ 150lbs

1 x 10 @ 150lbs

1 x 10 @ 150lbs

1 x 10 @ 150lbs

1 x 10 @ 150lbs

Then did 20 minutes on the EVIL STAIRMASTER!!!!

Diet:

2:30am: Protein bar 1 bannana

6:0am: 3/4 cups oatmeal mixed with 1/2 cup mixed berries,

9:00am: 1 pear 1 kiwi, 1 cup brown rice

12:00pm: salad, veggie burger no bun, apple

3:00pm: pear

5:00pm: postworkout shake

6:30pm: veggie and wheat noodle stirfry

8:00pm: handful nuts

Now I am off to bed have to get up for work again at 1:30a.m.!!! Talk to ya all tomorrow!!!

Good work - keep it up!

Thanks girl appreciate it!!!

Today I worked 13 kours, so just did CARDIO after work, then went to the start of my daughters softball tournament!

I did 30 minutes on the Crossramp machine, and then 30 minutes on the Treadmill, 1/2 run, 1/2 walk!!!

Diet:

2:30am: protein bar

6:00am: 3/4 cup oatmeal mixed with 1/2 cup mixed berries,

9:00am: 1 cup of wheat noodle and veggie stirfry, 1 kiwi, 1 pear

1130am: salad and bean burger

3:00pm: 1 pear

4:30pm: post workout shake

530pm: 3 bean burritos

9:00pm, 1 kiwi and handful of nuts

Has anyone ever had the Spirituein shakes??? My wife tried them and loves them, it is a soy protein I think??? I tried it as well pretty good!!!

Has upping your oat intake helped with energy and fullness?

Has upping your oat intake helped with energy and fullness?

Yes a little bit, I feel full most of the day until right before it is time to eat again!!!Are my workouts looking better??? Also what do you feel about preworkout drinks, like No-Xplode etc..???

Things like NO XPLODE if you take them in the afternoon you will be up later on. It has a lot of shyt in it. BSN has a lawsuit against them for putting "extra" things in their products. Also, it has to have niacinimide or niacin in it cause my skin and face flushes when I take it... same when I know there is niacinimide in a product.

I see you didnt take my advice on doing shoulders with legs. Oh well, nobody online takes me serious anyway.

Lots of good cardio!