Sunday Training and Diet Log

Sunday Training and Diet Log

8:00 AM Stumbled out of bed and weighed myself. Noted a 2 pound drop from yesterday.

8:30 AM Meal 1

I had the second half of the shake I blended yesterday. The actual servings were

½ Banana

½ Fuji Apple

¼ Cup Plain Greek Yogurt

½ Teaspoon of Almond Butter

1 Scoop Whey Protein

Water to thin it out.

Calories- 258   Fat- 3 grams   Carbs- 35 grams   Protein- 27 grams

8:30-10:30

Laid back in bed and watched some reruns of King of Queens.

10:45- Meal 2

5 Egg Whites

1 Whole Egg

1 Slice Light Multigrain bread toasted

Calories- 190   Fat- 6 grams   Carbs- 11.6    Protein- 26

Going to answer some emails, check out powerlifting watch and mma.tv, then in about an hour or two start my morning training session.

12:45 Meal 3/Pre-workout drink

Blended a shake consisting of

2 scoops of whey protein

¼ cup of rolled oats

1 teaspoon of almond butter.

Calories- 350   Fat- 6 grams    Carbs- 35 grams   Protein- 43 grams

From 1:00-3:45 Trained shoulders, lats, and traps. We also cleaned up the gym and took some pictures of it. Worked on the cardio room a small bit as well.

Today’s training focused on muscular development.

Shoulders

Warmed up with shoulder band work. A couple sets of 3 or so shoulder exercises with a mini-band.

-Pre-Exhaustion-

To Pre-exhaust the shoulders we performed seated side raises. These were done with light weights and very strict form to get blood flowing to the shoulders and start to exhaust the shoulder muscles.

4 Sets X 10 Reps Seated Side Raises

We then switched to overhead presses. We performed two sets of overhead presses with a mini-band attached to the bar. After those two sets we performed 3 sets ramping up the weight.

5 Sets of 8-10 Reps Overhead Press

4 Sets of 10 Reps Chest Supported Rear Delt Flys

We then switched to working our lats.

4 Sets of 10-20 Reps Behind the Neck Pulldowns

4 Sets of 10-15 Reps* Wide Grip Pulldowns

*Denotes that the final set was a drop set. This means that we chose a weight we could do for 6-8 reps and once we banged those out we dropped the weight and performed as many reps as we could and then dropped the weight again. We continued this pattern through 4 weight drops. This took our lats to total exhaustion while keeping the amount of lifts and sets low since we still have to train our chest and triceps later tonight.

We then moved on to traps.

3 Sets of 10-20 Reps on Barbell Shrugs or as I like to call them nut busters. Missy is lucky she doesn’t have to worry about that aspect of the lift but I can seem to do them without grazing the boys every time. That might be okay when you handle girlie weight but when you are moving big weights around the last thing you want to do is graze the boys with that big weight.

Post Workout Drink

1 Scoop of Creapure Creatine

1 Cup of 1% Milk

2 Scoops of Whey Protein

Calories- 342   Fat- 4 grams    Carbs- 30 grams    Protein- 48 grams

5:30- Meal 5

5 Egg Whites

1 Whole Egg

3 Oz. of Eye of Round Steak

Calories- 300    Fat- 8.5 grams   Carbs- 1 gram    Protein- 50 grams

6:00-8:00- Answered emails, worked on the gym logo, played bubble shooter (mostly) and fucked off.

8:00-9:00- Went shopping for food for the week. Lean ground beef, chicken, pork loins, flank steaks, veggies, fruits, and all that good stuff.

9:00-10:00 Trained Chest/Triceps/Biceps

Focus on muscular development

Chest-

4 Sets X 20 Reps Incline Dumbbell Flys to pre-exhaust the pecs

5 Sets X 10-12 Reps Illegally Wide Grip Bench Presses

Triceps-

4 Sets X 15 Reps Tricep Rope Pressdowns

4 Sets X 10 Reps Dumbbell Kickbacks

Biceps-

3 Sets X 10 Reps Dumbbell Curls

Notes- This was kept quick and easy. Normally do much more than this but this was the second session for today. Biceps are generally trained yesterday and will be trained again on Tuesday. We did just enough to keep everything fresh.

Meal 6-

10 Oz. of New York Strip Steak

6 oz. of oven baked potatoes

1 cup of steamed broccoli

Totals For Today

Calories- 2,172   Fat- 55 grams   Carbs- 160 grams   Protein- 260 grams