So here is the starting point:
12-30-2010 5:30am
Measurements: Left thigh: 19.5 inches
Left bicep: 11 inches
Naval: 29 inches
Workout A on 12-30-2010 - Weight: 141 lbs:
Pull Downs on Machine : 10 reps @ 115lbs to failure
Machine Shoulder Press : 7 reps @ 75lbs to failure
Torture Twist : set1 - 5 reps for 5 secs per side
set2 - 4 reps for 5 secs per side
set2 - 4 reps for 5 secs per side
Workout B on 1-2-2011 - Weight: 141lbs:
Chest Press Machine : 8 reps @ 120lbs to failure
Seated Leg Press Machine : 13 reps @ 295 lbs to failure
All sets are done with a 5/5 count ( five second up and five seconds down )
Diet:
6:30-7 am - Meal - 4 egg whites, black beans, and mixed veggies or spinach ( filled a plate full ) I also have a 16 oz protein shake ( scoop of designer whey powder, 5 ice cubes, tablespoon of almond butter and a banana )
- Supplements - Two scoops of NO-Xplode in water, 1 ChromeMate, 1 Alpha Acid, 1 Niacin ( If my scheduled workout day I would take 2 BodyQuick as I leave for the gym ).
10 - 10:30 am - Meal - Turkey Burger, black beans, mixed veggies
- Supplements - 1 ChromeMate, 1 Alpha Acid
2 -2:30 pm - Meal - Turkey Burger, black beans, mixed veggies
- Supplements - 1 ChromeMate, 1 Alpha Acid
6-7 pm - Meal - Turkey Burger, black beans, mixed veggies
- Supplements - 1 ChromeMate, 1 Alpha Acid
10-10:30pm - Meal - 16 oz protein shake ( scoop of designer whey powder, 5 ice cubes, tablespoon of almond butter and a banana )
- Supplements - 1 ChromeMate, 1 Alpha Acid, 1 Policosanol, 1 Niacin
To help me remember my meal schedule I set up google calendar to text message me within 10 mins of each meal schedule. Found it very helpful since my phone is on me at all times.
