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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Fri Jun 26, 2009 8:54 pm 
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Rabbit
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Joined: Thu May 14, 2009 1:11 pm
Posts: 144
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)

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sat Jun 27, 2009 8:27 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
Nice job with all the PR's!!!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sat Jun 27, 2009 9:39 pm 
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Posts: 144
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

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Tue Jun 30, 2009 8:24 am 
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Rabbit
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Joined: Thu May 14, 2009 1:11 pm
Posts: 144
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

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Tue Jun 30, 2009 9:56 pm 
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Rabbit
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Joined: Thu May 14, 2009 1:11 pm
Posts: 144
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!!!!!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Tue Jun 30, 2009 10:14 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Sorry about the vehicle but congrats on the PRs!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Thu Jul 02, 2009 9:49 pm 
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Rabbit
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Joined: Thu May 14, 2009 1:11 pm
Posts: 144
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!!!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Fri Jul 03, 2009 9:12 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Looking good!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Tue Jul 07, 2009 6:13 am 
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Rabbit
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Joined: Thu May 14, 2009 1:11 pm
Posts: 144
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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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Tue Jul 07, 2009 11:29 am 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
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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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Tue Jul 07, 2009 7:45 pm 
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Rabbit
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Joined: Thu May 14, 2009 1:11 pm
Posts: 144
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,

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BELIEVE IN YOURSELF AND ALL THINGS WILL BE ACCOMPLISHED


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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Tue Jul 07, 2009 9:41 pm 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Wow, nice PR's!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Tue Jul 07, 2009 11:00 pm 
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Gorilla
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Joined: Thu Jun 26, 2008 2:56 am
Posts: 590
Location: Australia
Great squatting mate!


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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Wed Jul 08, 2009 6:07 am 
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Rabbit
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Joined: Thu May 14, 2009 1:11 pm
Posts: 144
*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!!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Wed Jul 08, 2009 7:00 am 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
Congrats on the PRs! (Again so soon!) and awesome that you are seeing results now.

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http://www.facebook.com/profile.php?id= ... ef=profile


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