EliteDad's Training & Diet Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

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EliteDad
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Re: EliteDad's Training & Diet Journal

#106 Postby EliteDad » Fri Jun 26, 2009 8:54 pm

Hey everyone, today was BACK Day:

Started with 10 minutes on the Crossramp Machine, then:

Assisted pullups:
1 x 5 @ 130lbs
4 x 5 @ 100lbs

Bent Over BB Rows:
1 x 12 @ 115lbs(warmup)
3 x 10 @ 175lbs<--NEW PR!!!

Deadlifts:
3 x 10 @ 215lbs<--NEW PR!!!

DB Rows:
3 x 10 @ 100lbs<--NEW PR!!!

Then finished up with 25 minutes on the Treadmill, I felt good working out today, still don't feel like I am doing enough, even though then next day I am supersore!!! But this is just my second week on the new routine!!! also I have been up since 1:30am worked from 2;30am - 3:00pm!!

DIET:

3:00am protein bar, 1 bannana
6:00am: 3/4 cup oatmeal, 1/2 cup berries, 1 bannana
9:00am: carrots hummus, 1 apple
12:00pm: salad with cucumbers, sunflower seeds, tomatoes onions, my dressing
3:00pm: 1 bannana, started drinking my X-Tend with creatine
5:00pm: postworkout shake with Creatine
7:00pm: homemade black bean and rice burritos(3 small ones)
BELIEVE IN YOURSELF AND ALL THINGS WILL BE ACCOMPLISHED

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MaryStella
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Re: EliteDad's Training & Diet Journal

#107 Postby MaryStella » Sat Jun 27, 2009 8:27 pm

Nice job with all the PR's!!!

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EliteDad
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Re: EliteDad's Training & Diet Journal

#108 Postby EliteDad » Sat Jun 27, 2009 9:39 pm

Thanks Mary I am really busting my butt trying to get to looking halfway decent before we go to Florida in less than 22 days!!!

Today was just Cardio!!

Did 25 minutes on the Crossramp machine, then did another 25 minutes on the Bike on Hills!!! Burned some major calories today!!!! Just wish my spare tire would show it!!! :lol:

DIET:

6:00am: 3/4 cup oatmeal, 1 tsp PB (out of berries, but got more after work) 1 apple
9:00am: carrots, hummus, 1 apple
12;00pm: salad with cucumbers sunflower seeds, onions, 1/4 cup blackbeans and my dressing
3:00pm: 1 bannana, X-Tend with creatine
5:00pm: post workout shake with creatine
7:00pm: 3 bean burritos
BELIEVE IN YOURSELF AND ALL THINGS WILL BE ACCOMPLISHED

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EliteDad
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Re: EliteDad's Training & Diet Journal

#109 Postby EliteDad » Tue Jun 30, 2009 8:24 am

Hey everyone sorry did get this posted last night, late night and was tired, anyway yesterday was : CHEST & BI'S:

Bench Press:
1x12 @ 95lbs( warmup)
1x8 @ 135lbs
3x8 @ 155lbs (new PR)

Incline DB Press
3x8 @ 60lbs

Assisted Dips
1x10 @ 120lbs
2x10 @ 110lbs

BB Curls:
3x8 @ 70lbs ( new PR)

Alt. DB Curls
3x10 @ 30lbs

DIET:

6:00am: 3/4 cup oatmeal, 1/2 cup mixed berries, 1 bannana
9:00am: 1 kiwi, 2 clemintines
12:00pm salad with onions, tomatoes, whole grain pasta, sunflower seeds, and my dressing
3:00pm: 1 bannana, started drinking X-Tend with creatine
5:00pm post workout shake with creatine
7:00pm veggie stirfry with wheat noodles cooked in Braggs Liquid Aminos
10:00 couple whole grain crackers with some natty pb
BELIEVE IN YOURSELF AND ALL THINGS WILL BE ACCOMPLISHED

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EliteDad
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Re: EliteDad's Training & Diet Journal

#110 Postby EliteDad » Tue Jun 30, 2009 9:56 pm

Ok getting caught up right now!!! Today was everyone's favorite!!!

LEGS!!!

Started with 10 minutes on the bike set on hills, level 12!!

Squats:
1 x 10 @ 215lbs
3 x 10 @ 235lbs<--NEW PR!!

Leg Press:
1 x 12 @ 390lbs
2 x 12 @ 440lbs<--NEW PR!!

BB Lunges:
3 x 10 @ 50lbs

Lying Leg Curls:
1 x 8 @ 130lbs
3 x 8 @ 140lbs

Seated Calf Raises:
4 x 15 @ 150lbs

DIET:

6:00am: 3/4 cup oatmeal, 1/2 cup mixed berries, 1 bannana
9:00am: 2 kiwis, 1 clemitine, handful mixed nuts
12:00pm: salad with wheat noodles, sunflowerseeds, onions, tomatoes, my dressing
3:00pm: 1 bannana, started drinking X-Tend with creatine
5:00pm: post workout shake with creatine
7:00pm: Bocca burgers on whole grain buns, vegetarian baked beans

on a side note our only vehicle is in the shop, driving home from the gym and the timing belt went out!!! Guess it is good that it did it now instead of on the way to Florida in 2 weeks!!!!!
BELIEVE IN YOURSELF AND ALL THINGS WILL BE ACCOMPLISHED

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lobsteriffic
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Re: EliteDad's Training & Diet Journal

#111 Postby lobsteriffic » Tue Jun 30, 2009 10:14 pm

Sorry about the vehicle but congrats on the PRs!

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EliteDad
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Re: EliteDad's Training & Diet Journal

#112 Postby EliteDad » Thu Jul 02, 2009 9:49 pm

Hey everyone been really tired, so didn't get yesterdays posted so will post it with todays:

Yesterday: SHOULDERS:

Started with 10 minutes on the bike, then

DB Press:
1 x 12 @ 45lbs( warmup)
3 x 8 @ 55lbs
1 x 6 @ 55lbs

DB Lat Raises:
1 x 8 @ 25lbs
2 x 8 @ 30lbs

Rear Delt Flyes:
2 x 12 @ 25lbs
1 x 10 @ 25lbs

DB Shrugs:
3 x 15 @ 100lbs

SkullCrushers:
4 x 8 @ 60lbs

DB Overhead Extensions:
3 x 10 @ 60lbs

finished with 25 minutes on the teadmill

DIET:

600am: 3/4 cup oatmeal with 1/2 cup mixed berries, 1 bannana
900am: 1/2 cup brown rice, 1 clementine, 1 kiwi
1200pm: salad with wheat pasta, sunflowerseeds, tomatoes with my dressing
300pm: 1 bannana, 1 clementine, started drinking X-Tend
500pm: postworkout shake with creatine
700pm: 2 bocca patties with 1/2 cup vegan baked beans

Today: BACK

started with 10 minutes on the bike, then:

Assisted pullups:
1 x 5 @ 120lbs
4 x 5 @ 100lbs

BentOver BB Rows:
1 x 12 @ 125lbs(warmup)
3 x 10 @ 195lbs<--NEW PR!!

Deadlifts:
3 x 8 @ 215lbs

DB Rows:
3 x 10 @ 105lbs<--NEW PR!!!

DIET:

300am: 2 bannanas
600am: 3/4 cup oatmeal 1/2 cup mixed berries, 1 bannana
900am: carrots with hummus, 1 kiwi, 1 clementine
1200pm: salad with sunflower seeds onions, tomatoes and my dressing
3:00pm: 1 bannana, 1 clemetine, started drinking X-Tend
530pm: postworkout shake with creatine
730pm:went to eat with the family at McCallisters, had iced tea and a big vegetarian baked potatoe with veggies and vegan chili on top!!!
BELIEVE IN YOURSELF AND ALL THINGS WILL BE ACCOMPLISHED

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lobsteriffic
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Re: EliteDad's Training & Diet Journal

#113 Postby lobsteriffic » Fri Jul 03, 2009 9:12 am

Looking good!

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EliteDad
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Re: EliteDad's Training & Diet Journal

#114 Postby EliteDad » Tue Jul 07, 2009 6:13 am

Hey everyone, hope you all had a great weekend and a safe one as well, a little late but here is yesterdays:

CHEST & BI'S:

started with 10 minutes on the bike set on hills, then;

Bench Press:
1 x 12 @ 95(warmup)
4x8 @ 155lbs

Incline DB Press:
1x8@ 60lb
2x8@ 65lbs (new pr)

assisted dips
1x10@ 110lbs
2x10@ 100lbs
1x6@ 90lbs

E-Z Bar Curls:
1x8@ 70lbs
2x8@ 80lbs (new pr)

Alt. DB Curls:
3x10@ 30lbs

Then finished with 25 minutes on the Crossramp Machine

DIET:

6:00am: 3/4 cup oatmeal with mixed berries, 1 kiwi
9:00am: 1 kiwi, 1 Clementine, carrots and hummus
12:00pm: salad with wheat pasta onions sunflower seeds my dressing
3:00pm: 1 bannana started drinking x-tend with creatine
4:30pm: postworkout shake with creAtine
7:00pm: 2 bean and rice burritos
BELIEVE IN YOURSELF AND ALL THINGS WILL BE ACCOMPLISHED

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MaryStella
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Re: EliteDad's Training & Diet Journal

#115 Postby MaryStella » Tue Jul 07, 2009 11:29 am

sorry i haven't had a lot of time to post lately but just checking in on you to see how your doing. workouts and food looking good. sorry about the car too but FL is coming fast now!

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EliteDad
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Re: EliteDad's Training & Diet Journal

#116 Postby EliteDad » Tue Jul 07, 2009 7:45 pm

Thats ok Mary thanks for stopping by anyway, I know everyone is busy!!!

Today was : LEGS!!!!

Started with 10 minutes on the Treadmill, then:

Squats:
2 x 10 @ 215lbs
2 x 10 @ 255lbs<--NEW PR!!!

Leg Press:
1 x 12 @ 440lbs
2 x 12 @ 480lbs<--NEW PR!!!

Lunges:
3 x 10 @ 50lbs

Lying Leg Curls:
1 x 8 @ 130lbs
3 x 8 @ 140lbs

Donkey Calf Raises:
4 x 15 @ 340lbs

DIET:

6:00am: 3/4 cup oatmeal, with 1/2 cup mixed berries 1 bannana
9:00am: 1 bannana, 2 kiwi, hummus whole grain crackers
12:00pm: salad with cucumbers, wheat pasta, sunflower seeds, and my dressing
3:00pm: 2 bannanas, started drinking X-Tend with creatine
5:00pm: postworkout shake with creatine, mixed in soymilk
7:30pm: wheat spaghetti with organic pasta sauce,
BELIEVE IN YOURSELF AND ALL THINGS WILL BE ACCOMPLISHED

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lobsteriffic
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Re: EliteDad's Training & Diet Journal

#117 Postby lobsteriffic » Tue Jul 07, 2009 9:41 pm

Wow, nice PR's!

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joelk
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Re: EliteDad's Training & Diet Journal

#118 Postby joelk » Tue Jul 07, 2009 11:00 pm

Great squatting mate!

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EliteDad
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Re: EliteDad's Training & Diet Journal

#119 Postby EliteDad » Wed Jul 08, 2009 6:07 am

*lobster- thanks I am doing my best!!

*Joel- thanks bro my legs are paying for it today!!but I am starting to see a difference in my legs!! Getting some definition now!! Will have to post some pictures soon!!
BELIEVE IN YOURSELF AND ALL THINGS WILL BE ACCOMPLISHED

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MaryStella
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Re: EliteDad's Training & Diet Journal

#120 Postby MaryStella » Wed Jul 08, 2009 7:00 am

Congrats on the PRs! (Again so soon!) and awesome that you are seeing results now.


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