Log For Today, Mon, and Sun.

I am just going to start with this week. The actually cycle began a couple weeks ago (with some off season before that).

Sun- (Sorry didn't start recording my diet till monday)
Light Bench Day
Illegally wide grip Bench Press - 5 warm up sets and two work sets of 10 and 15 reps.
Dumbell Flyes 2 sets of 14 and 12 reps
JM Press 2 sets of 12 reps
Dumbell Tricep Ext- 1 set of 4 reps-- see below
Tricep Press downs 3 sets of 10 reps down and 10 reps overhead
supersetted with
3 sets of 21s with dumbells
1 set of overhead dumbell ext 10 reps
super setted with 1 set of hammer curls


Even though I am still oncall I did my regular workout but went a bit lighter and did more reps this time (except for my first lift which I still went higher reps but used same weight). I think during the jm press I aggrevated my left elbow because as I started doing the laying down tricep extensions my left elbow felt alot of pressure so i stopped doing them rather than pushing through and fucking up my elbow. In its place I added a set of overhead ext. at the end of the workout.

Some great pumps today.

Mon- Squat Day
Meal 1 - 5:30 am 9 egg whites scrambled. 1/4 cup instant grits. mixed together with some fat freeze cheese sprinkle flavoring (I think like 5 calories for a serving). One scoop protein powder mixed in water. Morning coffee. 2 fish oil tabs, one multi-vitamin multi-mineral tab,

Meal 2 - 8:30-9 am range. 2 scoops protein powder mixed in water.

Meal 3 - 11:30-12 range. 2 large ham steaks. One serving of baby carrots. 2 slices of 100% whole wheat bread.

Meal 4 - 3-3:30 range. One peanut butter crunch supreme protein bar. One scoop protein powder in water.
5:00 pm Pre-workout creatine drink (33g of carbs), small cup of coffee

5:30 Mon- Squat Day

6 warm up sets ramping up 2 work sets of 8 reps each
this was 10 more pounds than previous week, added a belt.

arched back good mornings 2 sets of 8 reps same weight as squats

leg ext- 3 sets of 15 reps
one leg curl 2 sets of 10 reps

Banded leg curls 3 sets of 20
calf raises 3 sets of 20 reps
ab pulldowns 3 sets of 20 reps
These were down as a tri-set with no rest between each exercise.

during workout - one gatorade g2 drink

post workout meal

8 oz. ground beef, 2 slices of wheat bread ~ 7:30-8:00

Last meal of day 10 pm - one can light tuna in water- plain
2 fish oil tabs, one melatonin.

total for today 2,839 calories
327 g of protein 48%
189 g of carbs 27%
80 g of fat 26%


Tues- non- lifting day
Okay my plan was to wake up at 5 am and do 20 minutes of cardio first thing in the morning. After my squat workout last night though I was so tired I ended up falling asleep on the couch and didn't wake up until 6:30. So i had to rush around get in my breakfast and get out the door to work.

Meal 1 6:30 12 large eggs, 10 egg whites only, 2 whole eggs. 1/4 cup of grits.
Meal 2 9:30 2 scoops of protein powder, 1 cup of oatmeal blended together with 1 cup of skim milk.
Meal 3 12:30- 8 oz. of ground beef, 1/2 cup of oatmeal, small handful of blueberries, 1 cup of mixed vegetables (broccoli, cauliflower, and carrots).

Meal 4 3:30 - 2 scoops protein powder mixed with water

Meal 5 6:30 - 10 oz. skinless boneless chicken breast. 2 slices of whole wheat bread, 1 cup of mixed vegetables.

Meal 6 9:30- one can of tuna,

2910 total calories
347g of protein 50%
204g of carbs 25%
78g of fat 24%


Edit-- Okay well I was wrong I am having pork loin chops for dinner not chicken breast. Requires a bit of rearranging for slightly different macro-nutrient breakdown.

now it is 2852 calories
318 g of protein
204 carb
and 90g of fat.

After work I did some cardio work.

21 minutes of the heavy bag, non stop always throwing punches no breaks. This was simply for cardio as I am limited in cardio stuff here at my place.

12.5 minutes of stair climbing. No machine, done the old fashion way on stairs.


My plan was 20 minutes morning, 20 evening on tues. and 20 minute morning on friday. Eventually working up to 40 minute sessions in morning. Of course I had to improvise today due to waking up late.



Also Note my wording my sound strange as I type these up throughout the day while at work.