Day 2 and 3 Of Week 5

I find myself neglecting writing down here what I really should be doing. Geez, just being lazy I guess. My energies are spent in the gym so when it comes to tracking this stuff I fall short. The only person that really hurts is me cause in all reality, the one who is following this program is myself, although I have really started to appreciate my outside driving force, you know who you are! Makes it better to know that I am not the only one living through the ins and outs of the gym and diet and life! Thanks! OK, so I am going to do both Tuesday and Wednesday here and will try not to leave anything out. And lately it has been harder to focus outside of the gym on keeping my mind in the game. But at the gym, whole other story! I have been waking up around 5am actually excited to get going on the day! It's fun when you start looking forward to kicking your own ass! Trust me, no other rush like it, well almost no other, lol! Still wishing I could get a coregasm as well, but I guess that is reserved for the fit women, not for us buff dudes, oh well! And I tried that leg lift machine, just makes my lower abs hurt! Screw that!

Tuesday Exercise Routine:
1. Wide Grip Seated Rows - 10x160, 10x180, 8x200
2. Smith Machine Shrugs - 15x200, 15x250, 15x250, 18x200, 20x160
3. Close Grip Lat Pulldowns - 12x140, 10x160, 12x160
4. Standing Cable Rows - 12x80, 12x95, 15x105
5. Rear Delt Free Plate Raise - 10x25x3 sets
6. Cable Single Side Oblique Crunches -  20x100, 25x100, 25x85
7. Low Back Machine Extensions - 20x170, 20x210, 25x230
8. Weighted Situps - 75 x 10lbs, 60x 20 lbs, 50 x 20lbs
9. Dumbell Shrugs - 20x65, 20x70, 15x75
10. Standing Inside/Outside Wrist Curls - 20x35, 15x45, 15x55


Wednesday Exercise Routine:
1. Close Grip Bench Press(Triceps) - 12x110, 12x160, 11x180, 12x120, 15x110
2. Machine Calf Raises - 15x270, 12x310, 10x350, 10x390(Racked this SOB!)
3. Wide Grip Triceps Pressdown - 12x65, 15x72.5, 12x87.5, 15x105
4. Behind Neck Cable Rope Extensions(Triceps) - 15x57.5, 12x65, 15x72.5
5. Smith Calf Raises(Under Toe Weights) - 12x110, 12x200, 15x250
6. Tricep Rope Burnout Drop Sets - 20x57.5, 20x42.5, 30x30, 20x20, 12x65, 12x50, 12x35, 12x25, 30x15
7. Bodyweight Bar Dips - 3 Sets of 30 Reps
8. Weighted Sit Ups - 3 Sets of 25 @ 20 lbs.


As for my diet for these two day, it was fairly standard for both. I do the same pre and post workout shakes every day that I work out. And for both days I ate a 6 egg white omelet with cheese and ham slices. Dinner on Tuesday was Stove Top Chicken Bake. Dinner on Wednesday was Beef Stroganoff. I ate on a salad size plate and took very little noodles, mostly just the proteins from the sauce. All in all, it has been a pretty good week diet wise, although I am trying to eat beef jerky as snacks but here is so much sodium in that stuff! Need to find a low sodium version of beef jerky and I would have the perfect snack!!

Day1 Week 5

As usual, Monday started off a little slow. Got up just a bit late but after my quick breakfast shake and vitamins/supplements, I was raring to go! Still took till 7am to get out of the house but I finally made the gym @ 7:15am. It surprises me how tired I can be when I get up, but be so ready to go when I walk in the gym. Really been pretty excited to get there everyday. 4 straight weeks I have not missed a single weekday workout! Very proud of myself. I believe it is because I am seeing some phenomenal results, and I have good friends that I enjoy shooting the crap with at the gym, while still getting in a good workout! I worked out from 7:15 to 9:00am. After I had a doctors appointment, have been worried I might have low oxygen from an infection or something, that was at 10am. Had x-rays and oxygen checked and everything is perfect! I was weighed while I was there and I came in at a BEAUTIFUL 244.2 pounds! I have really started packing on the muscle! YEAH! OK, so onto the routine for Monday that is helping me get there.

Exercise Routine:
1. Smith Bench Press Drop Sets - 4 sets of 10 @ 260, 210, 160, 110
                                                    3 Finish Sets @ 210, 160, 110
2. Incline Dumbell Press - 12x50, 12x60, 12x70, 15x60, 15x55
3. Lying Incline Cable Crossovers - 12x20, 12x25, 12x20, 20x15
4. Smith Shoulder Press Drop Sets - 3 Sets of 8 @ 170, 120, 70
                                                        3 Sets of 10 @ 140, 120, 70
5. Dumbell Lateral Raises - 10x35, 10x40, 14x35
6. Low Grip No Handle Cable Cross - 12x15, 10x20, 14x20
7. Flat Ab Sit up Machine - 20lbs x 3 sets of 50

Diet:
Pre and post workout consisted of my regular protein shakes. This constitutes my breakfast as well. Lunch I had 6 egg whites, beaten with 3 Banquet Lite Ready to Eat Sausages and a slice of cheese with a glass of milk. Dinner was Homemade Pot Roast with carrots, onions, and potatoes. I ate approximately 1.5 pounds of meat, and about 10 ounces of veggies. Not tracking my calories, only concerned I keep my fat and sodium intake low. My body is pretty in tune with what it needs as for nutrition. My biggest hurdle has been adding at least 300 grams of protein a day to my diet. Need to write Tuesday next, but I still need to remember what I ate that day.

My will is greater than my quit!