Workout: StrongLifts B
Nutrition: TBA
Weight: 174.4
I was super happy at the mirror today. Getting closer every day - Love it!
10am: Broke fast early today due to meeting a friend with Robyn for breakfast (and I didn't eat yesterday - so I was starving!) with a huge meaty omelet at Pamala's Diner and about a gallon of coffee.
Cal: 726 / Pro: 51 / Carbs: 3 / Fat: 55
2pm: Had some BCAA's on the way to the gym for a great lifting session:
Barbell Shoulder Press:
5x105
5x105
6x95
7x85
10x75
Machine Shoulder Press:
6x120
5x120
6x110
5x100
10x90
Deads:
5x325
Weighted Dips:
8x35
8x35
6x35
Chins:
7
6
4
Shrugs:
10x290
8x300
10x300
4pm: Stopped at McDonalds on the way home and had my post workout treat of a snack size mcflurry with m&m's. Man. That is some seriously good stuff. Also, I had 6 grilled chicken patties in a bowl with a fork.
Calories: 1150 / Protein: 153 / Carbs: 76 / Fat: 28
I'm leaving after tonight's gig for Chicago, and don't know what I'm going to eat tonight. I'll keep it around 3200. I'll update this after I get home Saturday or Sunday. I plan to lift again on Sunday before the tour continues to Albany, NY. That's a lot of time sitting in the car - fun times.
Thursday, October 6, 2011
Wednesday, October 5, 2011
Day 35
Workout: REST
Nutrition: Calories: 168 / Protein: 43 / Carbs: 0 / Fat: 0
Weight: 178.0
I actually didn't plan a fast day - life just totally got in the way and I was in the car the entire day for work. I sucked down a bunch of servings of BCAA's. I'm really happy with the leanness of my midsection right now and keeping or improving lifting numbers at the same time.
Nutrition: Calories: 168 / Protein: 43 / Carbs: 0 / Fat: 0
Weight: 178.0
I actually didn't plan a fast day - life just totally got in the way and I was in the car the entire day for work. I sucked down a bunch of servings of BCAA's. I'm really happy with the leanness of my midsection right now and keeping or improving lifting numbers at the same time.
Tuesday, October 4, 2011
Day 34
Workout: Treadmill walking 3mph/5% incline 45 minutes, 3.5mph/0% 45 minutes
Nutrition: Cal: 1576 / Pro: 194 / Carb: 25 / Fat: 82
Weight: 180.0
Weight going up to 180 was kind of a surprise today, given 175.4 yesterday. Didn't feel much chubbier, just continuing to keep an eye on it. Today I went under my 1800 calorie goal to make up for going the same amount over yesterday.
3 servings of BCAA's during the day and didn't break my fast until:
7pm: 2 dozen wings at BW3 and a protein shake during the movie right after. I really enjoyed these wings very much and hit my macros dead on.
Calories: 1450 / Pro: 162 / Carbs: 25 / Fat: 82
I only hit the treadmill for 90 minutes today, not very hard while watching tv and texting a lot. Super simple day. I am concerned with my workouts in the coming weeks. We start our fall tour tomorrow and I am scheduled to lift 2 more times this week. I just don't know when it will happen. Maybe Thursday/Sunday - then Tue/Thur/Sat next week if I use my time really wisely. It will be a major crunch to get them in this week and next though. Gotta be inventive.
Nutrition: Cal: 1576 / Pro: 194 / Carb: 25 / Fat: 82
Weight: 180.0
Weight going up to 180 was kind of a surprise today, given 175.4 yesterday. Didn't feel much chubbier, just continuing to keep an eye on it. Today I went under my 1800 calorie goal to make up for going the same amount over yesterday.
3 servings of BCAA's during the day and didn't break my fast until:
7pm: 2 dozen wings at BW3 and a protein shake during the movie right after. I really enjoyed these wings very much and hit my macros dead on.
Calories: 1450 / Pro: 162 / Carbs: 25 / Fat: 82
I only hit the treadmill for 90 minutes today, not very hard while watching tv and texting a lot. Super simple day. I am concerned with my workouts in the coming weeks. We start our fall tour tomorrow and I am scheduled to lift 2 more times this week. I just don't know when it will happen. Maybe Thursday/Sunday - then Tue/Thur/Sat next week if I use my time really wisely. It will be a major crunch to get them in this week and next though. Gotta be inventive.
Monday, October 3, 2011
Day 33
Workout: StrongLifts A
Nutrition: Calories: 3129 / Protein: 290 / Carbs: 184 / Fat: 124
Weight: 175.4
I woke up feeling really lean today, my abs are looking better almost daily at this point. On track for a nice 60 day transformation.
For some reason, for the second day in a row, I woke up wide awake at 5:30am and had a bit of a sore throat, so today, I had some fat free sour cream on the couch while I snoozed. I wish I didn't, but it happened and wanted to report it here. I'm guessing it was about 3/4 cup.
Calories: 100 / Protein: 5 / Carbs: 15 / Fat: 0
Noon: I broke my fast a bit early today to eat before training. Just a simple veggie omelet and a bit of broccoli.
Calories: 437 / Protein: 36 / Carbs: 9 / Fat: 30
2pm: Hit the gym at home with a different lifting partner. I really wanted to break my bench plateau, so I needed a buddy here to help prevent my death.
Back Squat:
5x5x285 - getting heavy now. I'm not quite parallel and would like to get down a bit more, but I'm pretty tall and go deeper than anyone else I see at the gym at least.
Bench:
5x170
5x170
5x170
3x170
5x150 - back off after failing.
Barbell Row:
5x5x185 - I stayed on this weight again due to a few form problems I've not been satisfied with. I'd like to be bending over more, and use less junk momentum from my legs to get it up. I probably will stay at 185 again next time and further correct my form.
DB Incline Bench:
11x60
12x50
12x40
DB Fly: (usually machine fly, but at home today)
10x30
10x30
10x30
Push-Up/Wide Lat Pull-Down Super Set:
25 / 15x70
12 / 15x70
11 / 15x70
I'll add more weight to the burn out lat pull-down's next time, 15 reps is plenty.
3pm: Right after my workout, I hit the cheesecake I had planned on destroying. Man, it's so good. Also, added a 1/3lbs burger patty right after.
Cal: 1360 / Protein: 150 / Carbs: 65 / Fat: 42
6pm: Met a friend before rehearsal for some beers (not me) and this great sandwich place around Pittsburgh called Primanti Bros. It's a sandwich with fries and coleslaw all inside the bread. I haven't had one in years. While I was there, I was on my phone checking the calories of these and it seemed like one sandwich only came up as 616 calories..... I don't know if I believe it or not, but I'm not going to look a gift horse in the mouth. I had TWO.
Cal: 1232 / Pro: 99 / Carbs: 95 / Fat: 52
My eating window was about 7 hours if I don't count the 100 calories of sour cream I ate at 6am. Tomorrow will very likely be a single meal and a ton of slow cardio. I need to get more lean! Also, abs tomorrow, I'll be adding them in a lot more before Halloween to get ready for my shirtless costume.
Nutrition: Calories: 3129 / Protein: 290 / Carbs: 184 / Fat: 124
Weight: 175.4
I woke up feeling really lean today, my abs are looking better almost daily at this point. On track for a nice 60 day transformation.
For some reason, for the second day in a row, I woke up wide awake at 5:30am and had a bit of a sore throat, so today, I had some fat free sour cream on the couch while I snoozed. I wish I didn't, but it happened and wanted to report it here. I'm guessing it was about 3/4 cup.
Calories: 100 / Protein: 5 / Carbs: 15 / Fat: 0
Noon: I broke my fast a bit early today to eat before training. Just a simple veggie omelet and a bit of broccoli.
Calories: 437 / Protein: 36 / Carbs: 9 / Fat: 30
2pm: Hit the gym at home with a different lifting partner. I really wanted to break my bench plateau, so I needed a buddy here to help prevent my death.
Back Squat:
5x5x285 - getting heavy now. I'm not quite parallel and would like to get down a bit more, but I'm pretty tall and go deeper than anyone else I see at the gym at least.
Bench:
5x170
5x170
5x170
3x170
5x150 - back off after failing.
Barbell Row:
5x5x185 - I stayed on this weight again due to a few form problems I've not been satisfied with. I'd like to be bending over more, and use less junk momentum from my legs to get it up. I probably will stay at 185 again next time and further correct my form.
DB Incline Bench:
11x60
12x50
12x40
DB Fly: (usually machine fly, but at home today)
10x30
10x30
10x30
Push-Up/Wide Lat Pull-Down Super Set:
25 / 15x70
12 / 15x70
11 / 15x70
I'll add more weight to the burn out lat pull-down's next time, 15 reps is plenty.
3pm: Right after my workout, I hit the cheesecake I had planned on destroying. Man, it's so good. Also, added a 1/3lbs burger patty right after.
Cal: 1360 / Protein: 150 / Carbs: 65 / Fat: 42
6pm: Met a friend before rehearsal for some beers (not me) and this great sandwich place around Pittsburgh called Primanti Bros. It's a sandwich with fries and coleslaw all inside the bread. I haven't had one in years. While I was there, I was on my phone checking the calories of these and it seemed like one sandwich only came up as 616 calories..... I don't know if I believe it or not, but I'm not going to look a gift horse in the mouth. I had TWO.
Cal: 1232 / Pro: 99 / Carbs: 95 / Fat: 52
My eating window was about 7 hours if I don't count the 100 calories of sour cream I ate at 6am. Tomorrow will very likely be a single meal and a ton of slow cardio. I need to get more lean! Also, abs tomorrow, I'll be adding them in a lot more before Halloween to get ready for my shirtless costume.
Sunday, October 2, 2011
Day 32
Workout: Elliptical 60 minutes, Treadmill Walking 60 minutes
Nutrition: Calories: 1826 / Protein: 155 / Carbs: 37 / Fat: 115
Weight: 178.8
Super simple day again - often the case on weekends/rest days.
9am: BCAA's on the way to church.
11am: BCAA's at the gym
3pm: 20 medium chicken wings during football.
Calories: 1572 / Protein: 120 / Carbs: 7 / Fat: 113
6pm: BCAA's on the road driving to work.
I hit the gym for 2 hours of pretty mild cardio. 1 hour using the elliptical (during football) keeping my HR around 115-120, then 1 hour on the treadmill walking with incline either 5% or 10% every 5 or 10 minutes. Tomorrow finally back to some weights.
Nutrition: Calories: 1826 / Protein: 155 / Carbs: 37 / Fat: 115
Weight: 178.8
Super simple day again - often the case on weekends/rest days.
9am: BCAA's on the way to church.
11am: BCAA's at the gym
3pm: 20 medium chicken wings during football.
Calories: 1572 / Protein: 120 / Carbs: 7 / Fat: 113
6pm: BCAA's on the road driving to work.
I hit the gym for 2 hours of pretty mild cardio. 1 hour using the elliptical (during football) keeping my HR around 115-120, then 1 hour on the treadmill walking with incline either 5% or 10% every 5 or 10 minutes. Tomorrow finally back to some weights.
Saturday, October 1, 2011
Day 31
Workout: REST
Nutrition: Calories: 1523 / Protein: 176 / Carbs: 40 / Fat: 76
Weight: 179.0
Took a complete rest day today. It's been a couple weeks since a total day off and I just wanted to relax and go to work today.
1pm: Lemon Sole with broccoli. I wish I had my camera for this, it was pretty awesome.
Calories: 311 / Protein: 23 / Carbs: 17 / Fat: 17
5pm: On the way to work, I hit McDonalds - freaking hungry! 4 Grilled chicken patties, 3 McDoubles, no bun.
Calories: 1170 / Protein: 142 / Carbs: 23 / Fat: 59
Such an easy day, nothing much to say about it. I did bake another cheesecake for my post workout feast monday! I can't wait!
Nutrition: Calories: 1523 / Protein: 176 / Carbs: 40 / Fat: 76
Weight: 179.0
Took a complete rest day today. It's been a couple weeks since a total day off and I just wanted to relax and go to work today.
1pm: Lemon Sole with broccoli. I wish I had my camera for this, it was pretty awesome.
Calories: 311 / Protein: 23 / Carbs: 17 / Fat: 17
5pm: On the way to work, I hit McDonalds - freaking hungry! 4 Grilled chicken patties, 3 McDoubles, no bun.
Calories: 1170 / Protein: 142 / Carbs: 23 / Fat: 59
Such an easy day, nothing much to say about it. I did bake another cheesecake for my post workout feast monday! I can't wait!
Day 30
Workout: StrongLifts B
Nutrition: Calories: 3295 / Protein: 354 / Carbs: 163 / Fat: 140
Weight: 179.8
Strange day. I got up early after staying at my folks last night and had some BCAA's on the way home. Small nap, then trained a client and more BCAA's. Then went to the gym and more BCAA's after. I actually didn't eat until.....
4pm: picked up my buddy from the airport and drove to Golden Coral buffet. I was starving! I had kind of planned this ahead luckily as a day 30 feast, but aiming to stay near my calories. It was crazy.
3 Chicken legs/thighs, 2 pieces pizza, 3 sweet potatoes, nachos with meat and cheese, steak, bourbon chicken. I was stuffed!
Calories: 3169 / Protein: 322 / Carbs: 163 / Fat: 140
That's it for the day actually. Adding in 3 drinks of BCAA's and I went 100 calories over, but granted, this was a total guess on some items based on no scale and whatever.
Workout:
Barbell Shoulder Press:
105x5
105x5
105x3 - at this point, I barely could lift the bar. I've been frustrated on this lift for a while and stopped the 5 sets and went to another similar shoulder exercise to try to break this plateau.
Machine Shoulder Press:
70x12
90x12
110x8
110x8
110x8
Deads:
315x5 - I won't lie - it was awesome to see 3 45lbs plates per side on this lift. Getting heavy.
Shrug:
290x8
290x8
290x8
Weighted Dips:
25lbs x 8
25x8
25x8 - really happy with the weighted dip belt. I can't wait to use it for chins seriously!
Chins: - no weight yet.
8
7
6 - barely - more like 5 1/2
-end of my normal workout - but with time to kill, I added more stuff for fun.
Leg Lift/Toe Touch
20
20
20
20
20 - really tough workout here - I would like to add these more, they totally rip up my abs.
Seated Side Lateral Raise:
70x8
70x8
70x8
Overall a really nice workout today, even though my shoulder press is still bugging me. Between shoulder press and Bench really struggling, it really gives me something to dread every workout. Hmmmm...
Nutrition: Calories: 3295 / Protein: 354 / Carbs: 163 / Fat: 140
Weight: 179.8
Strange day. I got up early after staying at my folks last night and had some BCAA's on the way home. Small nap, then trained a client and more BCAA's. Then went to the gym and more BCAA's after. I actually didn't eat until.....
4pm: picked up my buddy from the airport and drove to Golden Coral buffet. I was starving! I had kind of planned this ahead luckily as a day 30 feast, but aiming to stay near my calories. It was crazy.
3 Chicken legs/thighs, 2 pieces pizza, 3 sweet potatoes, nachos with meat and cheese, steak, bourbon chicken. I was stuffed!
Calories: 3169 / Protein: 322 / Carbs: 163 / Fat: 140
That's it for the day actually. Adding in 3 drinks of BCAA's and I went 100 calories over, but granted, this was a total guess on some items based on no scale and whatever.
Workout:
Barbell Shoulder Press:
105x5
105x5
105x3 - at this point, I barely could lift the bar. I've been frustrated on this lift for a while and stopped the 5 sets and went to another similar shoulder exercise to try to break this plateau.
Machine Shoulder Press:
70x12
90x12
110x8
110x8
110x8
Deads:
315x5 - I won't lie - it was awesome to see 3 45lbs plates per side on this lift. Getting heavy.
Shrug:
290x8
290x8
290x8
Weighted Dips:
25lbs x 8
25x8
25x8 - really happy with the weighted dip belt. I can't wait to use it for chins seriously!
Chins: - no weight yet.
8
7
6 - barely - more like 5 1/2
-end of my normal workout - but with time to kill, I added more stuff for fun.
Leg Lift/Toe Touch
20
20
20
20
20 - really tough workout here - I would like to add these more, they totally rip up my abs.
Seated Side Lateral Raise:
70x8
70x8
70x8
Overall a really nice workout today, even though my shoulder press is still bugging me. Between shoulder press and Bench really struggling, it really gives me something to dread every workout. Hmmmm...
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