Week 4 Day 5

So the last day of my 4 week pre-workout for the body for life contest. Today was a pretty lazy day overall I woke up ate an egg sandwich. For lunch I had a chicken and rice then I went straight to class. During the break at class I ate some smoked almonds and a diet mt. dew. I got out of class early, came home and did some laundry while I lounged around and finished reading the Body for Life book. After I did my laundry I drank a Protein shake and then went to the gym.

Leg Curls-100lbs- 10reps, 110lbs- 10reps, 130lbs- 10reps

Leg Ext-140lbs- 10reps, 160lbs- 10reps, 180lbs- 10reps

Dumb bell Flys-40lbs- 10reps, 50lbs- 10reps, 57lbs- 10reps

Narrow Grip Lat Pull downs-120lbs- 10reps, 130lbs- 10reps, 140lbs- 10reps

Shoulder Press Machine-100lbs- 10reps, 110lbs- 10reps, 120lbs-8reps

Reverse Grip Bar-45lbs- 10reps, 55lbs- 10reps, 60lbs- 8reps

Assisted Machine Dips- -130lbs- 10reps, -120lbs- 10reps, -110lbs- 10reps

Seated Calves-90lbs- 10reps, 115lbs- 10reps, 150lbs- 10reps

Ab Roller-35reps, 17reps, 15reps

I am excited to get started with the body for life program on Monday. I am even more excited about my last weekend of freedom before it begins. I am going to eat all of my favorite foods this weekend and drink my last beer. Here are the forms I will be using for my meals and workout plans.

Week 4 Day 4

Ok, so I went to the gym late again last night. I didn't feel like going to the gym 7 hours after the last time I went to the gym got to give the muscles some rest. So I am reporting on how yesterday went. Overall pretty good, I woke up in the morning ate a egg sandwich again and watched some TV before work. In between breakfast and "lunch" I ate some peanuts and dried fruit. For lunch I had Chicken and rice. When I got home I made a Whey protein shake w/ frozen raspberries and black berries, then went to the gym.

Leg Press-180lbs- 10reps, 220lbs-10reps, 360lbs- 10reps
Dead lift bar-135lbs- 10reps, 185lbs- 10reps, 205lbs- 10reps
Decline Bar- 135lbs-10reps, 185lbs- 10reps, 205lbs- 10reps
Seated Cable Rows-130lbs- 10reps, 140lbs- 10reps, 160lbs- 10reps
Reverse Peck Deck-80lbs- 10reps, 90lbs- 10reps, 100lbs- 10reps
Curl Machine-60lbs lvl-1, lvl-2, lvl3 10reps each
Skull Crushers-45lbs- 10reps, 55lbs- 10reps, 60lbs- 10reps,
Planks-front 35sec, right 17sec, left 21 sec.

My work out went pretty well I really tried to focus on lifting the weight in what ever exercise I was performing and then slowly going back down, rather then letting the weight fall back to the starting position. One thing that I am having a tough time improving is my planks times but i am sure that will come along. When I got home I don't believe I ate anything just checked my email and went to bed. Well, later this evening I will post, about today.

Week 4 Day 3

Ok so long day = short post. I didn't get up early and workout this morning as planned so I had to go after I went to the Creighton Game around 10:30.

Squats-135lbs- 10reps, 185lbs- 10reps, 215lbs- 10reps
Cable Flys-85lbs- 10reps, 90lbs- 10reps, 95lbs- 10reps
Machine Shrugs-180lbs- 15reps, 270lbs- 10reps, 360lbs- 10reps
Cable Front Raises-10lbs 10reps, 15lbs- 10reps, 20lbs- 10reps
Narrow grip curls-45lbs 10reps, 55lbs- 10reps, 60lbs- 10reps
Seated overhead ext-60lbs- 10reps, 65lbs- 10reps, 75lbs- 10reps
Back Ext-15
Standing Sled machine- 220lbs- 10reps, 230lbs- 10reps, 240lbs- 10reps

Goodnight!

Week 4 Day 2

So I was well prepared this morning with my breakfast and lunch packed the night before. It was a good thing two I was worried I was going to be late this morning. When I got to work I had my egg sandwich 3 slices of turkey bacon and some egg beaters two slices of toast. In between breakfast and lunch I had some peanuts. Bag and Save had in shell peanuts for 99 cents a pound so I bought like 3lbs the other day. For lunch I had Chicken, rice, and california mix vegetables. In the afternoon I had some more peanuts. On the way home I stopped by play it again sports and picked up a belt for lifting. I strained a muscle last week doing dead lifts so it was past time to get a belt. When I got home I made a vanilla whey, apple juice, pineapple, and peach shake. This is by far one of my favorite shakes. I sat around on the couch for a while and watched some TV, then went to the gym.

Lunges- 40lbs 3sets
Dead lifts- 135lbs- 10reps, 155lbs- 10reps, 175lbs-10reps
*Incline Dumbbell press- 60lbs- 10reps, 65lbs-10reps, 70lbs- 7reps
Cable Lat Pull Downs-140lbs- 10reps, 150lbs- 10reps, 160lbs- 10reps
Lateral Flys-15lbs 10reps, 20lbs- 10reps, 25lbs-10reps
Wide Grip Curls-45lbs- 10reps, 55lbs- 10reps, 65lbs- 10reps
Cable Tricep push downs-95lbs- 10reps, 110lbs- 10reps, 120lbs- 10reps
Obliques- 17reps each side

*When I record anything using dumbbells the weights are each dumbbell not a total of the two.

The work out was good today. Jon caught me staring at nothing lost in the music I was listening to on my Ipod. He told me that he had posted on the blog, very nice that my trainer, after 4 weeks has decided to start reading my blog, Thanks Jon. He also said that someone else had posted a comment. Thanks Mom. So now I have my trainer and my Mom reading, I guess that's a start! When I got home I had some more Chicken and rice, while I watched The James Lipton behind the Actors studio interview of Barbara Walters. I need to go to bed soon because I have to get up early tomorrow morning to work out because there is a Creighton game tomorrow night. So I guess I will go make breakfast and go to bed.

Week 4 Day 1

Weight- 336lbs

Well I am holding my weight on a pretty tight cycle, by the end of the week down to 330 then take two days off of eating good back to 336. I can't wait till the contest starts on the 12th so I can start loosing. This morning I woke up and put a omelet w/ turkey bacon in the rice cooker so it would be done after I showered. I packed my breakfast and went to work. I got to work toasted my toast and headed to my desk. In between breakfast and lunch I had some peanuts. For lunch I had I chicken breast salad. In the afternoon I had some more peanuts and a protein shake. When I got home from work I messed around on the Internet for awhile then had a Whey protein shake with Frozen Strawberries, Blackberries, and Apple Juice. Then I wen to work out...

Leg Ext.- 140lbs-10reps, 160lbs- 10reps, 180lbs- 10reps
Leg Curls-110lbs- 10reps, 130lbs- 10reps, 150lbs- 10reps
Bench Press-135lbs- 10reps, 185lbs- 10reps, 205lbs- 11reps
Dumbbell Rows-35lbs- 10reps, 45lbs-10reps, 57lbs- 10reps
Dumbbell Shoulder Press-50lbs- 10reps, 55lbs- 10reps, 60lbs- 10reps
Hammer Curls- 25lbs-10reps, 30lbs- 10reps, 32lbs-8 reps
Seated Overhead Ext-60lbs- 10reps, 70lbs- 10reps, 80lbs- 10reps
Seated Calves-90lbs- 10reps, 125lbs- 10reps, 160lbs- 10reps
Ab Roller-45reps, 25reps, 20reps

This was one of my better workouts. I really got going starting with my bench press today. I had done 10 reps for my first two sets of Bench Press. When I got up to 205lbs on my 3rd set I thought I should get a spotter so I could push through all 10reps. So I asked this guy near by in probably in his upper 50's if he would give me a spot. He said, "sure, how many are you trying for one?" I was kind of offended he thought I would only be able to put up one. I told him no I am going to try for 10. So I popped off the first 6 fairly easily and then became slower. I got through my 10th rep with no help, and thought, screw it I am going to throw up one extra to show this old guy. That really set the tone for my workout. I left Gold's and came back home threw some chicken and rice for tonight and tomorrow's lunch in the ol' rice cooker and watched some TV. I guess that leads me to now, it is time for bed.