01/31/13- last day of January

well January is over, it has been an up and down month.  I have been in the gym and eating somewhat clean but not tracking the way I want.  I am finally setteled into a room and a schedule so things should be on the up.
Today's workout:
Arms:
Standing DB alt curls- 15x10, 20 x10, 40x10, 13, 30x12
Preacher Curls- 75x11, 75x10, 65x12
DB Hammer Curls- 25x12, 25x12, 20x12
Rope Press down- 50x12, 45x12, 45x12
Standing Barbell French Press- 75x12, 75x12, 65x12
Dips- 15, 12, 12
Wrist curls- 5 plates x12x3- machine does not have weight on plates
reverse wrist curls- 3 plates x10, 2 plates x12

Diet:
0700- 4 fried eggs, 1 cup watermelon, 1 cup of coffee, 1 cup milk, 2 slices bacon
0930- 2 hard boiled eggs, 1/4 cup (est) pineapple- wanted to eat 2 more eggs and 1/4 cup of watermelon but work got in the way- also had animal pak with my eggs
1145- grilled chicken and steak with peppers and onions, stirfry veggies, g2 gatoraide (sweat a lot at work this morning), 1/2 slice of banana nut bread
1500- 2 tbsp PB 1 tbps jelly on whole wheat bread
1700- C4 and Cellucore Aminos
1715- lift
1815- Sythna 6 Cookies and Cream 2 scoops, 1/3 bottle of G2 gatorade
Still have dinner and a casein shake tonight.

Update- Unable to blog

Not sure what was going on but my blog has been down.  I have been in the gym doing a mix of crossfit and heavy lifting just to get settled and to exhaust myself so I would sleep.  My diet has been all over the place but tomorrow I am getting it right...actually I started today.

AM workout- (going to start doing intervals in the AM but not today)
Arms and abs-
Standing Barbell Curls- 75x10, 85x8, 85x7 (I want to get 95 by 15 Feb)
Preacher Curl- (alternating inside and outside grip)- 65x8, 65x8, 65x8
Dumbbell Alternating Curls, seated- 25x7, 20x8, 20x8

Straight Bar cable press down- 65x10, 85x10, 90x7
Skull Crushers- 75x10, 95x8, 95x8
Dumbbell Overhead Extension- 55x10, 60x8, 60x8

Wrist curls (machine)- 3x10, 4x10, 5x8 - first number is the number of plates
Reverse Curls(machine)- 3x9, 2x9, 2x8

Performed as a circuit-
Hanging Knee Raise- 20
Cable Woodchoppers - 10 per side with 35 lbs
Hanging Leg Raise- 15
Cable Wood Choppers- 20 per side with 20 lbs
Knees to elbows- 15

0515- Pre workout: C4 and cellucore Aminos
0630- 2 scoops Syntha 6 cookies and creme in water
0730- 3 scrammbled egg whites with 1 cup diced chicken, 1/2 cup mushrooms and bell peppers,  1 cup cooked oatmeal with 1/2 peach, and 1/2 cup of honey dew melon.
0930 meal will be 1 grilled chicken breast, 1/2 cup of water melon and 1/2 cucumber, sliced.

Day 1- made it! 01.17.13

My journey started Monday night at 1800 and I am finally at my location. I arrived at 0445 on Thursday, lots of flying and waiting around but I am here. Hit the gym too
Warm up- 3 rounds of
5 dead hang pull-ups
10 push ups
15 sit ups
20 walking lunges
25 double unders
Squats- 1,10,1,20,1,30 do 1 rep at you 80% max, then 10 at your 10 rep max, ect.
315, 225,315,135,315,95
Then 3 rounds of
10 ghd sit-ups
25 double unders
Cool down- 10 mins of stretching

Weekend diet

Not tracking my diet this weekend! Letting loose before I head out

01.12.13 shoulder and biceps

Seated db press- 55x10, 65x8, 65x8
Seated db lat raise- 30x8, 30x8, 35x6
Bb front raise- 60x10, 70x8, 60x8
Bb curl- 60 x8, 70x8, 70x8
Preacher curl- 75x6, 55x10, 65x10
Hammer curl- 25x10- 3 sets

01.11.13 back and abs

Pull ups- 8,8,6
Tbar rows- 75x10, 95x10, 105x8
Wide pull downs- 115x10, 125x8, 125x8
Seated rows- 115x8, 115x8, 1-5x8
Db shrugs- 95x10, 100x10, 105x 8
200 reps abs

01.09.13 diet

0630- 3 eggs, 1 pack oats
0900- Greek yogurt
1200- steak, sweet potato and spinach
1530- chicken breast, whole wheat flat bread, carrots
1900- 2 home made lean burgers 95-5 Grass fed on white buns and sweet potato fries
2100- protein shake 50 grams whey

Enjoying some cheat foods before I leave

01.09.13 catch up again

Monday workout- legs
Leg press- 556 x10, 646x10, 696x8
Front squat - 225x8, 205x10, 205x8
Leg ext - 200x9,210x8, 210x8
Stiff leg deads- 185x10, 195x8, 195x8
Seated leg curl - 110x10, 110x9. 110x8
Seated calf- 225x10, 205x8, 195x8

Tuesday- chest triceps abs
Incline - 185x10, 185x8, 185x8
Flat- 225x9, 205x9, 205x 8
Inc db- 75x10, 75x9, 75x9
Cable fly high- 30x7. 25x10, 27.5 x9
Triceps rope push down- 55x10, 65x9, 65x8
Db oh tricep ext- 65x8, 60x8, 55x9
Cable kick back- 15x7, 12.5x9, 12.5x8
200 reps abs

Wednesday - rest- coming down with a cold

01.07.12 diet and catch up

Took the weekend off to spend time with my kids. Cheated on my diet a s just enjoyed my babies.
Today I was back on point
0600- 2 eggs, 2 egg whites, 1 pack oats
0900- can o tuna, wheat flatbread, Fuji apple
1145- 7 oz top round, medium sweet potato
1430- peach green yogurt
1800- porterhouse 10oz , 1 cup broccoli, 3 veggie potstickers
2100- post workout 50 gram shake, 50 gram carbs

01.03.13 shoulders and biceps

Shoulder press seated- 125x10, 135x 10, 135x8+2spotted
Cable lat raise- 20x8,x3
Lying rear raise 20x10,x8,x8
Db front raise 25x10,30x10,30x8
Db alt curls 35x10,40x8(cheated on last one), 35x8
Cable curls 50x10,50x8,47.5x10

01.03.13 diet

Post run I evaluated my diet and myself in the mirror and I have put on a little bit of unwanted fat. I am going to drop my calories down to 2500, 300 over my lean intake and increase as my lean muscle mass increases.
0600- 2 eggs, 4 egg whites, 2 pack better oats
0830- chicken breast, Fuji apple, better oats 1 pack
1130- 8oz ny strip, mixed green salad w/ balsamic vinegret dressing 1 tbsp, 7 asparagus spears, spicy salmon roll sushi 8 piece
1500-cardio
1600- muscle milk shake premade
1830- 22 medium shrimp in stir fry
2130- wawa turkey sandwich on whole wheat with spinach and spicy mustard
About 2900 cals, cardio was 400 cals so 2500ish for the day
This diet will be changing once I get to my location but the cals will be the same

01.03.12 cardio

Steady state cardio today- 3 mile treadmill run 22:13

01.02.12 back and abs

Deads - 225x10, 275, x8, 315x8, 3335x4
Bent over row- 135x10, 185x6, 155x8
Pull ups- 14,10,10
Straight arm pull downs- 35x10, 50x10, 55x8
Shrugs - 225x10, x 3
200 reps of abs

01.02.13 diet

Diet was much better today:
0600- 4 egg whites. 2 eggs, 2 packs of oats in the raw
0900- 5oz chicken breast, Fuji apple, 1 pack oats in the raw
1200- 8oz ny strip, medium sweet potato, 7 asparagus spears, 1 cup spinach salad with cucumbers and carrots 1 tbsp Italian dressing
1500- 1 can of tuna, 1 whole grain flat bread, peach Greek yogurt
1800- 8oz tilapia, 1 cup brussel sprouts, 22 sweet potato fries baked
2130( still to come)- 60 gram whey shake with 2 tspn pb

01.01.13 diet

High fat intake today: Protein 41%, carbs  29%, fat 30 %
Goal is 40,40,20

Breakfast - 3 eggs, 2 oz jimmy dean sausage
Cals- 477, carbs- 2, fat- 38, pro- 28
Lunch - 8 meatballs, 1 whole grain roll, 1 cup spinach, ragu pasta sauce
Cals- 657, carbs- 50-, fat-34, pro-41
Dinner- sirloin steak and sweet potato
Cals- 640, carbs- 60, fat-14,pro-68
Snacks-
1000 Starbucks choc protein smoothie
Post cardio- Abb chocolate protein shake
1600 Greek yogurt blueberry
2130- ON 100% whey 2 scoops 
Cals-1045,carbs-96,fat-12, pro- 147

Total: cals- 2819, carbs-208, fat-98, pro-284

Tomorrow I will swap out the sausage for oats in the raw and another egg.  The Starbucks shake will be replaced by tuna on whole grain with spinach.

01.01.13 Cardio

Hit up cardio today, HIIT
2 min rower machine for 2 mins
12x 30 sec jump rope on 30 sec rest
25 unbroken double unders for cold down

Diet has been really clean today. I will post my diet and pics tonight