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EliteDad's Training & Diet Journal


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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

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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

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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,

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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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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!!!

 

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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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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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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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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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:

[email protected] 60lb

[email protected] 65lbs (new pr)

 

assisted dips

[email protected] 110lbs

[email protected] 100lbs

[email protected] 90lbs

 

E-Z Bar Curls:

[email protected] 70lbs

[email protected] 80lbs (new pr)

 

Alt. DB Curls:

[email protected] 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

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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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Thanks Mary, boy I will tell you what though, I am paying for it today, I can't hardly walk!!!! But hey like they say: NO PAIN NO GAIN!!!!

 

Today was SHOULDERS & TRIS:

 

DB Press:

1 x 12 @ 45lbs( warmup)

3 x 8 @ 55lbs

1 x 6 @ 55lbs

 

DB Lat Raises:

3 x 8 @ 30lbs

 

Rear Delt Flyes:

3 x 12 @ 30lbs

 

Smith Machine Shrugs:

4 x 15 @ 215lbs

 

 

SkullCrushers:

4 x 8 @ 60lbs

 

DB Overhead Extensions:

3 x 10 @ 60lbs

 

DIET:

 

3:00am: 1 bannana, 1 powerbar

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

9:00am: 2 kiwis, hummus with whole grain crackers

12:00pm: salad with wheat pasta, sunflower seeds, tomatoes, my dressing

3:00pm: 1 bannana, handful mixed nuts, started drinking X-Tend with creatine

5:00pm: postworkout shake in Soy Milk with creatine

7:00pm: stirfry veggies and brown rice in liquid amminos

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keep it up!

 

Thanks girl!!! I will!!!

 

Today was an off day, my legs are sooo sore, can't hardly walk, so decided to lay off today, will hit BACK hard tomorrow!!!

 

DIET:

 

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

9:00am: hummus and whole Grain crackers, 2 kiwi

11:30am: salad with sunflower seeds, cucumbers, wheat pasta, and my dressing

3:00pm: 1 bannana

6:00pm: 3 homemade whole bean burritos

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They are still a little tender, but much better!! Thanks!!

 

Yesterday was BACK:

Started with 10 min. On the bike, then:

 

Assisted pullups:

1x12 @ 120lbs( warm up)

1x5 @ 100lbs

4x5 @ 90lbs. Getting closer to doing my own BW!

 

Bentover Barbell Row:

3x10 @ 195lbs

 

Deadlifts:

3x10 @ 215lbs

 

DB Rows:

4x10 @ 115lbs <--NEW PR!!!

 

DIET:

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

9am: hummus whole grain crackers, 2 kiwi

12pm: salad with cucumbers, wheat pasta, sunflower seeds, my dressing

3pm: 1 bannana, xtend with creatine

5pm: post workout shake with creatine mixed in soy milk

7pm: veggie stirfry

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