EliteDad's Training & Diet Journal

[EliteDad]

good luck with the new routine!

Thanks so far so good!!!

Today was SHOULDERS & TRI'S!!!

Started with 10 minutes on the Treadmill, 5 minutes walking finished with 5 minutes of running, then:

DB Press:
1 x 12 @ 40lbs( Warm-Up)
2 x 3 @ 50lbs
2 x 6 @ 50lbs

DB Lat Raises:
3 x 8 @ 25lbs

Lying Rear DB Delt Flyes:
2 x 12 @ 15lbs
1 x 10 @ 15lbs

SkullCrushers:
3 x 8 @ 60lbs
1 x 6 @ 60lbs

DB Overhead Extensions:
3 x 10 @ 60lbs
1 x 8 @ 60lbs

Cardio after workout was daughters softball practice, chasing all the balls being hit in the outfield!!! And there was alot!!!
Just a note from yesterdays workout: MY LEGS ARE KILLING ME!!!!!!!

DIET:
6:00am: 3/4 cup oatmeal with 1/2 cup mixed berries, 1 pear
9:00am: hummus and carrots, 1/2 cup brown rice, 1 bannana
12:00pm: salad with wheat noodles, cucumbers, onions, tomatoes and my dressing, and a homemade bean burrito
3:00pm: 1 bannana handful of nuts
4:45 pm: post workout shake with creatine
6:00pm: 2 bean burritos

[lobsteriffic]

That salad sounds yummy! All the best with your new routine.

[EliteDad]

Thanks yeah it was awesome!!!

Today was BACK DAY!!!

Started with 10 minutes on the Crossramp Machione, then:
Assisted Pullups:
1 x 5 @ 130lbs
4 x 5 @ 110lbs

BentOver BB Rows:
1 x 12 @ 115lbs(warmup)
2 x 10 @ 135lbs
1 x 8 @ 135lbs

DeadLifts:
3 x 10 @ 185lbs

One Arm DB Rows:
3 x 10 @ 90lbs
Then finished with 10 minutes on the Bike on hills, and then went to daughters softball practice for 2 hours again and chased balls!!!

DIET:

6:00am: 3/4 cup oatmeal and mixed berries, 1 bannana
9:00am: 1/2 cup brown rice, hummus and carrots 1 bannana
12;00pm: salad with onions, tomatoes cucumbers and sunflower seeds with my dressing, 1 bean burrito
3:00pm: 1 bannana handful nuts
5:00pm: post workout shake
8:00pm: 2 black bean patties with small salad

tomorrow we leave on a 6 hour trip to go play in a softball tournament that we have to play in before we can go in July to Florida for her Softball World Series, so will talk to you all when we get there!!!

[lobsteriffic]

Have a good trip!

[MaryStella]

I love seeing posts about body parts killing you! Sounds like you doing well!

[EliteDad]

Thanks you two!! Trip was pretty good made it here in a littlt less than 5 hours, we made good time!! Diet today pretty well sucked being on the road for so long!! But hey that is how it is right now with my daughters softball season going on!
Anyway we got to the motel rested a lot, since they don't play till 8:00 am then went to diner, and then ran on the treadmill here at the motel for 45 minutes!! Felt better after that!!

Diet:
600am 3/4 cup oatmeal with tbs peanut butter, 1 bannana
9:30am 1 pear handful of nuts
1:00pm 1 bannana and some trail mix
5:00pm 2 bean burritos
8:30 post workout shake with creatine
9:15 will have a sweetpotatoe

[MaryStella]

being on the road can be a challenge. I usually take a lot of fruit, nuts, energy bars, shakes etc. HUmmus and veggies too. Glad to see you still got your workout in! your dedicated. I like that!

[EliteDad]

Hey everyone I took Sat. and Sun. off being as how we were at the ballfield all day Sat, Half the day Sun, and thenon the road for another 5 hours!!! Anyway the girls placed 5th, not too bad considering!!! Just a warm up for Florida next month!!! Anyway today was my first day back.

CHEST & BI'S!!

Started with 10 minutes on the Treadmill, then:

Bench Press:
warm-up: 1 x 12 @ 95lbs
4 x 8 @ 145lbs

Incline DB Press:
2 x 8 @ 60lbs
1 x 6 @ 60lbs

ASssisted Dips:
1 x 10 @ 130lbs
2 x 10 @ 120lbs

BB Curls:
1 x 12 @ 45lbs(warm-up)
3 x 8 @ 65lbs

Alt DB Curls:
3 x 10 @ 30lbs

Then finished up with 20 minutes on the Treadmill

DIET:

6:00am: 3/4 cup oatmeal with 1/2 cup mixed berries, 1 bannana
9:00am: carrots with hummus, 1 bannana
12:00pm: salad with sunflower seeds, tomatoes, my dressing, 1 bean burrito
3;00pm: 1 bannana
5:00pm: post workout shake with creatine
7:00pm: wheat noodles with stirfry veggies

[joelk]

Looking good mate, keep working hard

[lobsteriffic]

Sounds like you had a good time at the tournament. Keep up the great work!

[EliteDad]

Thanks you two!!! Yes Lobster we had a great time!!!!

Today was just CARDIO day, we had a blood drive at work and we all gave blood today, so just did cardio after work!!!

DIET:

6:00am: protein bar, 1 bannana
9:00am, 1 bannana, 1 pear
12:00pm: salad with cucumbers, whaet pasta, onions, tomatoes,and my dressing
3:00pm: 1 bannana, X-Tend
5:00pm: post workout shake with creatine
7:00pm: 2 Black bean patties, vegan Baked beans

[EliteDad]

Hey everyone, today was LEGS!!!!

Started with 10 minutes on the Treadmill, then:

Squats:
1 x 15 @ 175lbs(warmup)
4 x 10 @ 215lbs

Leg Press:
3 x 12 @ 390lbs

Lunges:
2 x 10 @ 50lbs<--New PR!!!
1 x 8 @ 50lbs

Leg Curls:
4 x 8 @ 130lbs

Seated Calf Raises:
4 x 15 @ 150lbs

DIET:

6:00am: 3.4 cup oatmeal, 1/2 cup mixed berries, 1 bannana
9:00am: 1 apple, carrots with Hummus
12;00pm: salad with cucumbers, sunflower seeds, wheat pasta, with my dressing
3:00pm: 1 bannana, X-Tend with creatine
5:00pm: post workout shake with creatine
7:00pm: black bean and pinto bean burrito with rice

[EliteDad]

Thursday: SHOULDERS & TRI'S:

Started with 10 minutes of hills on the bike, then:

DB Press:
1 x 12 @ 40lbs(warm-up)
3 x 8 @ 50lbs
1 x 7 @ 50lbs

DB Lat Raises:
3 x 8 @ 25lbs

Rear Delt Flyes:
3 x 12 @ 20lbs

Skullcrushers:
4 x 8 @ 60lbs

DB OverHead Press:
3 x 10 @ 60lbs

Then did another 25 minutes on the Treadmill, My legs are still fried from yestreday!!!

DIET:

6:00am: 3/4 cup oatmeal with 1/4 cup mixed berries, 1 bannana
9:00am: carrots and hummus, 1 apple
12:00pm: salad with cucumbers, onions, tomatoes sunflower seeds, wheat pasta with my dressing
3:00pm: 1 bannana, x-tend
5:00pm: post workout shake with creatine
7:00pm: salad like the one above,

[lobsteriffic]

I like the sound of that pasta salad!

[EliteDad]

Oh yes girl it is awesome, that is the best lunch ever!!