9:40 - Woke up... but didn't feel like running because it was raining.
10:15 - Breakfast: turkey ham omelette, 1 apple, 2 toasts.
12:00 - Lunch: brown rice, kimchi-jjigae, bu-chim-gae, chicken breast.
1:20 - Snack: 1 slice of bread.
5:00 - Snack: turkey ham egg burrito, 2 toasts with peanut butter.
7:00 - Pre-workout: 1 banana
7:20 - Worked out a bit. Didn't really do much because it was a crappy day and didn't feel like lifting that much. Only about a 30 min session with light weight lifting.
8:30 - Post Workout: 2 toasts with peanut butter, 1 protein shake (1 scoop + milk)
11:30 - Casein Shake (1 scoop + water)
Rain ruined it. Didn't feel like doing anything today so yea... you can tell by what I wrote down. Not much. Didn't eat junk though so I'm happy! Forgot to weigh myself in the morning... probably still around 185lb. Will work harder tomorrow!
Saturday, March 17, 2012
03/16/12 Day 5: Friday
9:00 - Morning jog, about 20 min.
9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple.
12:50 - Snack: 2 toasts with peanut butter, 1 banana, 1 protein shake (1 scoop + milk).
1:45 - Went to go workout. Worked out my back and triceps.
Back/Tricep Workout
1. Lat Pulldown: 5x10 with 180, 195, 180, 165, 165lb
2. Dead-lift: 4x10 with 185lb
3. Cable Row: 5x10 with 140, 140, 130, 130, 130lb
4. One handed Cable Row superset: 3x8 with 60lb no rest
5. Extended Skull Crusher: 5x10 with 1 set with 80lb, rest with 85lb
6. Dumbell Skull Crusher: 4x10 with 30lb
7. Tricep extension: 3x10 with 120lb
50 sec rest between sets and 2 min between workouts. Ran 20min before and after for a total of 1 hour and 30 min workout. My lower back started hurting when I was doing the deadlifts so I had to stop. I guess my back hasn't fully healed yet from my last injury.
3:30 - Post-workout Snack: 2 toasts with peanut butter, 1 protein shake (1 scoop + milk).
6:20 - Dinner: 6" Tuna Sub, 6" Black Forest Ham sub both with wheat bread, lettuce, spinich, onions, tomatoes. Tuna had salt and pepper while BFH had sweet onion dressing.
9:00 - Had another 6" BFH sub. Same as above.
12:00 - Casein Shake (1 scoop + water)
Weighed 185lb this morning. I guess 185lb is my regular weight now since my water weight is gone. Hoping to drop to 183lb legitly this week. Gotta eat healthy without any junk! I'm striving for no cheat meal this week. My knee pain is back... I feel like I'm running too much. I should slow down on the running and try more Circuit training.
9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple.
12:50 - Snack: 2 toasts with peanut butter, 1 banana, 1 protein shake (1 scoop + milk).
1:45 - Went to go workout. Worked out my back and triceps.
Back/Tricep Workout
1. Lat Pulldown: 5x10 with 180, 195, 180, 165, 165lb
2. Dead-lift: 4x10 with 185lb
3. Cable Row: 5x10 with 140, 140, 130, 130, 130lb
4. One handed Cable Row superset: 3x8 with 60lb no rest
5. Extended Skull Crusher: 5x10 with 1 set with 80lb, rest with 85lb
6. Dumbell Skull Crusher: 4x10 with 30lb
7. Tricep extension: 3x10 with 120lb
50 sec rest between sets and 2 min between workouts. Ran 20min before and after for a total of 1 hour and 30 min workout. My lower back started hurting when I was doing the deadlifts so I had to stop. I guess my back hasn't fully healed yet from my last injury.
3:30 - Post-workout Snack: 2 toasts with peanut butter, 1 protein shake (1 scoop + milk).
6:20 - Dinner: 6" Tuna Sub, 6" Black Forest Ham sub both with wheat bread, lettuce, spinich, onions, tomatoes. Tuna had salt and pepper while BFH had sweet onion dressing.
9:00 - Had another 6" BFH sub. Same as above.
12:00 - Casein Shake (1 scoop + water)
Weighed 185lb this morning. I guess 185lb is my regular weight now since my water weight is gone. Hoping to drop to 183lb legitly this week. Gotta eat healthy without any junk! I'm striving for no cheat meal this week. My knee pain is back... I feel like I'm running too much. I should slow down on the running and try more Circuit training.
Thursday, March 15, 2012
03/15/12 Day 4:Thursday
9:00 - Morning jog for 20 min.
9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple.
12:50 - Snack: 2 toasts with peanut butter, 1 apple, 1 protein shake (1 scoop + milk)
4:10 - Lunch: brown rice, chicken breast, leafy greens, kongnamul.
5:30 - Went to go workout. Worked on chest but couldn't do as much because I was sore from Tuesday.
Chest/Abs Workout
1. Bench Press: 5x10 with 185-195-205-195-185
2. Incline Bench Press: 5x10 with 165-175-175-175-165
3. Close Grip Dumbell Press: 3x10 with 50lb
4. Incline Dumbell Flys: 3x10 with 45lb
5. Upper Cable Flys: 3x10 with 45lb
6. Lower Cable Flys: 3x10 with 35lb
7. Weighted Twists/Leg Raises superset: 3x20/3x10 with 35lb
8. Dumbell Side Bends superset: 3x10 with 70lb no rest each side
9. High Knees/Burpies superset: 3x10 no rest
About 30~40 sec rest between each set and 2 min rest between workouts. Didn't take too long, maybe about 40~50min? Didn't have my phone with me so I couldn't check the time.
6:50 - Post-workout Snack: 2 toasts with peanut butter, 1 banana, 1 protein shake (1 scoop + milk)
9:50 - Dinner: brown rice, bulgogi, lettuce.
11:50 - Casein shake (1 scoop + water)
My shoulder pain is still there... I guess I gotta just wait it out? I'll have to check it out later. Didn't feel that great working out today because I didn't get to do my usual amount. Felt like I could do more, but didn't want to hurt myself by overdoing it. I weighed 184.5 today... felt great in the morning. I didn't run today because my legs are way too sore, and kind of got lazy as well xD I'll make it up tomorrow!
9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple.
12:50 - Snack: 2 toasts with peanut butter, 1 apple, 1 protein shake (1 scoop + milk)
4:10 - Lunch: brown rice, chicken breast, leafy greens, kongnamul.
5:30 - Went to go workout. Worked on chest but couldn't do as much because I was sore from Tuesday.
Chest/Abs Workout
1. Bench Press: 5x10 with 185-195-205-195-185
2. Incline Bench Press: 5x10 with 165-175-175-175-165
3. Close Grip Dumbell Press: 3x10 with 50lb
4. Incline Dumbell Flys: 3x10 with 45lb
5. Upper Cable Flys: 3x10 with 45lb
6. Lower Cable Flys: 3x10 with 35lb
7. Weighted Twists/Leg Raises superset: 3x20/3x10 with 35lb
8. Dumbell Side Bends superset: 3x10 with 70lb no rest each side
9. High Knees/Burpies superset: 3x10 no rest
About 30~40 sec rest between each set and 2 min rest between workouts. Didn't take too long, maybe about 40~50min? Didn't have my phone with me so I couldn't check the time.
6:50 - Post-workout Snack: 2 toasts with peanut butter, 1 banana, 1 protein shake (1 scoop + milk)
9:50 - Dinner: brown rice, bulgogi, lettuce.
11:50 - Casein shake (1 scoop + water)
My shoulder pain is still there... I guess I gotta just wait it out? I'll have to check it out later. Didn't feel that great working out today because I didn't get to do my usual amount. Felt like I could do more, but didn't want to hurt myself by overdoing it. I weighed 184.5 today... felt great in the morning. I didn't run today because my legs are way too sore, and kind of got lazy as well xD I'll make it up tomorrow!
03/14/12 Day 3:Wednesday
9:00 - Went for a morning jog, about 20 min
9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple
12:50 - Snack: turkey ham sandwich (peanut butter and lettuce), 1 apple
2:40 - Lunch: Beef strips, steamed veggies
3:20 - Snack: Jamba Juice (Strawberry Nirvana with whey protein and daily vitamin)
5:45 - Snack: brown rice with chicken breast
7:00 - Went to workout, but not intense weight-lifting because it was my rest day. Did some high intense cardio for about 10 min.
8:00 - Dinner: Naked Juice, turkey ham sandwich (peanut butter and lettuce), 1 banana
12:00 - Casein shake (1 scoop + water)
Visited UCSD today and walked A LOT. I felt pretty tired before I ate my first snack, which probably means I didn't eat enough in the morning. My eating schedule got jacked up because of the visit. Will work on eating a bit more throughout this week and gradually cut down. Weighed myself this morning and I was 186lb which is good. Hopefully I'll gain a bit of weight before I actually start cutting down actual fat because gaining muscle=natural fat destroyer.
9:45 - Breakfast: turkey ham omelette, 2 toasts, 1 apple
12:50 - Snack: turkey ham sandwich (peanut butter and lettuce), 1 apple
2:40 - Lunch: Beef strips, steamed veggies
3:20 - Snack: Jamba Juice (Strawberry Nirvana with whey protein and daily vitamin)
5:45 - Snack: brown rice with chicken breast
7:00 - Went to workout, but not intense weight-lifting because it was my rest day. Did some high intense cardio for about 10 min.
8:00 - Dinner: Naked Juice, turkey ham sandwich (peanut butter and lettuce), 1 banana
12:00 - Casein shake (1 scoop + water)
Visited UCSD today and walked A LOT. I felt pretty tired before I ate my first snack, which probably means I didn't eat enough in the morning. My eating schedule got jacked up because of the visit. Will work on eating a bit more throughout this week and gradually cut down. Weighed myself this morning and I was 186lb which is good. Hopefully I'll gain a bit of weight before I actually start cutting down actual fat because gaining muscle=natural fat destroyer.
Wednesday, March 14, 2012
03/13/12 Day 2: Tuesday
9:00 - Went for a morning jog, about 20min.
9:45 - Breakfast: 2 100% whole wheat toasts, 1 apple, and turkey ham egg omelette.
12:40 - Snack: 1 protein shake (1 scoop + water), 1 apple, a few sips from 30g protein naked juice.
2:30 - Pre-workout: granola bar.
3:00 - Went to workout, but wasn't really a workout. Fooled around with friends a bit. Kinda proud that I was still able to max 315lb on bench press. Tried to do 405lb on assisted incline bench press... but miserably failed haha.
3:50 - Lunch: 1 chicken Leg, and a bowl of salad.
4:40 - Felt like eating half of a chicken sandwich (avocado, 100% whole wheat bread, lettuce, tapatio).
5:10 - Finished the rest of the sandwich.
7:00 - Went to go do some actual workouts. Worked on Shoulders and Biceps.
Shoulders/Biceps Workout
1. This is kind of hard to explain... did supersets. 3 rounds of 3 workouts: 4 sets of Shoulder Press, 4 sets of Front Barbell Raises, and 4 sets of Bent Over Reverse Flys. Rest 10 sec each set, 1 min between each workout, and 1 min between each round. The reps should decrease with each set, so 12, 10, 8, 6.
2. Over the Head Cable Bicep Curls - 5x10 with 50lb.
3. Hammer Curls superset - 3x8 on each arm with 25lb and no rest.
4. Regular Curls superset - 3x8 on each arm with 25lb and no rest.
I was so tired from working out earlier, so I couldn't do as much as I did last time.
8:50 - Post-workout Meal: 1 turkey ham egg burrito, 1 protein shake (1 scoop + milk).
11:10 - Went for a night jog, about 20 min.
11:45 - Post-jog Snack: 1 Casein shake (1 scoop + water)
That's about it for today... I weighed 185lb in the morning. Dropping 3 lb in 1 day isn't good, but I'm guessing it's all water weight. I'm not too worried about it. My knee pain went away. I guess it was from doing squats? But my shoulder feels a bit weird and its probably due to maxing out today. I should probably be careful with using my shoulders. I didn't really get to eat a legit dinner today because of my messed schedule. I'll try better tomorrow!
9:45 - Breakfast: 2 100% whole wheat toasts, 1 apple, and turkey ham egg omelette.
12:40 - Snack: 1 protein shake (1 scoop + water), 1 apple, a few sips from 30g protein naked juice.
2:30 - Pre-workout: granola bar.
3:00 - Went to workout, but wasn't really a workout. Fooled around with friends a bit. Kinda proud that I was still able to max 315lb on bench press. Tried to do 405lb on assisted incline bench press... but miserably failed haha.
3:50 - Lunch: 1 chicken Leg, and a bowl of salad.
4:40 - Felt like eating half of a chicken sandwich (avocado, 100% whole wheat bread, lettuce, tapatio).
5:10 - Finished the rest of the sandwich.
7:00 - Went to go do some actual workouts. Worked on Shoulders and Biceps.
Shoulders/Biceps Workout
1. This is kind of hard to explain... did supersets. 3 rounds of 3 workouts: 4 sets of Shoulder Press, 4 sets of Front Barbell Raises, and 4 sets of Bent Over Reverse Flys. Rest 10 sec each set, 1 min between each workout, and 1 min between each round. The reps should decrease with each set, so 12, 10, 8, 6.
2. Over the Head Cable Bicep Curls - 5x10 with 50lb.
3. Hammer Curls superset - 3x8 on each arm with 25lb and no rest.
4. Regular Curls superset - 3x8 on each arm with 25lb and no rest.
I was so tired from working out earlier, so I couldn't do as much as I did last time.
8:50 - Post-workout Meal: 1 turkey ham egg burrito, 1 protein shake (1 scoop + milk).
11:10 - Went for a night jog, about 20 min.
11:45 - Post-jog Snack: 1 Casein shake (1 scoop + water)
That's about it for today... I weighed 185lb in the morning. Dropping 3 lb in 1 day isn't good, but I'm guessing it's all water weight. I'm not too worried about it. My knee pain went away. I guess it was from doing squats? But my shoulder feels a bit weird and its probably due to maxing out today. I should probably be careful with using my shoulders. I didn't really get to eat a legit dinner today because of my messed schedule. I'll try better tomorrow!
Monday, March 12, 2012
03/12/12 Day 1: Monday
START OF MY STRICT DIET
8:45 - Woke up and jogged for about 20min.
9:45 - Something happened so I couldn't eat breakfast til now... Breakfast: 2 100% whole wheat toasts, 1 apple, and a turkey ham omelette.
12:40 - Snack: drank 1 protein shake (1 scoop + milk) and ate 1 apple
3:20 - Lunch: ate a chicken sandwich with avocado, lettuce, and 100% whole wheat bread, and banana.
4:00 - Went to 24 fitness to work on my legs
Leg Workout
1. Squats - 10x10 with 235lb
2. Stiff legged Deadlifts - 5x10 with 90lb dumbells
3. Hack Squats - 5x10 with 320lb
4. Leg Curls - 5x10 with 90lb
5. High Knees/Body Squat superset - 5x10 each with no rest in between sets
NOTE: 50 sec rest between each set and 2 min rest between workouts.
About a 45 min workout
5:20 - After-workout Snack: 1 protein shake (1 scoop + milk) and ate 1 banana.
8:00 - Dinner: 1 Bowl of Brown Rice, Kongnamul, Myulchi, Bulgogi, Tapatio.
10:40 - Went for a jog, around 20 min.
11:00 - Night Snack: 1 Casein Shake (1 scoop + water)
Hmm... that's about it for my day as far as my diet goes. I feel some minor pain on my left knee, I better watch out and pay close attention. I'll see what happens next week with my knee. Hopefully it'll get better.
Oh! and btw, I weighed myself in the morning and I was 188lb. My ultimate goal is to drop to 175lb permanently in a healthy way, not the way I used to where I lost like 30 lbs in 2 weeks and gained it all back in a short while.
8:45 - Woke up and jogged for about 20min.
9:45 - Something happened so I couldn't eat breakfast til now... Breakfast: 2 100% whole wheat toasts, 1 apple, and a turkey ham omelette.
12:40 - Snack: drank 1 protein shake (1 scoop + milk) and ate 1 apple
3:20 - Lunch: ate a chicken sandwich with avocado, lettuce, and 100% whole wheat bread, and banana.
4:00 - Went to 24 fitness to work on my legs
Leg Workout
1. Squats - 10x10 with 235lb
2. Stiff legged Deadlifts - 5x10 with 90lb dumbells
3. Hack Squats - 5x10 with 320lb
4. Leg Curls - 5x10 with 90lb
5. High Knees/Body Squat superset - 5x10 each with no rest in between sets
NOTE: 50 sec rest between each set and 2 min rest between workouts.
About a 45 min workout
5:20 - After-workout Snack: 1 protein shake (1 scoop + milk) and ate 1 banana.
8:00 - Dinner: 1 Bowl of Brown Rice, Kongnamul, Myulchi, Bulgogi, Tapatio.
10:40 - Went for a jog, around 20 min.
11:00 - Night Snack: 1 Casein Shake (1 scoop + water)
Hmm... that's about it for my day as far as my diet goes. I feel some minor pain on my left knee, I better watch out and pay close attention. I'll see what happens next week with my knee. Hopefully it'll get better.
Oh! and btw, I weighed myself in the morning and I was 188lb. My ultimate goal is to drop to 175lb permanently in a healthy way, not the way I used to where I lost like 30 lbs in 2 weeks and gained it all back in a short while.
Sunday, March 11, 2012
03/11/12 Day 0: Sunday
Start of my fitness blog... going for 7 weeks of strict diet!
Hopefully I'll be successful :c)
Hopefully I'll be successful :c)
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