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!!