lean_n_76er

Thank you! Thank you very much! (read in Elvis style)! Now I must finish what I started!
Meal 5 - chicken breast w/brown rice and (gulp) yogurt PLUS a TBSP of peanut butter

Meal 6 - Protein w/almonds followed by a turkey sandwich and (gulp) Banana

Meal 7 - Ham sandwich w/ (gulp again) applesauce and Peanut Butter (TBSP)

No workout today, nor did I find time to do cardio

Where there is smoke, there is not enough lubrication!

lean_n_76er

OK! Now for today so far, actually this was early this mornig, so I did actually work out today. I get all fuked up working nights! So I did legs today...
Squatts - 4x6 tempo 4-0-1 170/180/190/170
Leg Press - 1@10/8/6/10 tempo 4-1-1 280/300/320/280
Superset 3x10 tempo 4-1-1
Leg extension - 100/100/115
Leg Curl - 130/130/145
Prone Curl - 60/65/70
Calf raises - 3x25 (no extra weight)
Crunches - 3x25

Then diet after approx 7.5 hours sleep

Meal 1 - 16 oz of water followed by Protein w/heavy cream and 10oz of water

Meal 2 - oatmeal (cardboard) BLAH!

Meal 3 - Ham steak and garlic rolls (forgot flax again so took it here) w/16 oz of milk

Meal 4 will be tuna w/olive oil and an apple (the rest to follow later)

OK I'm back!

Meal 5 - Chicken breast w/ rice and TBSP of pb

Meal 6 - Protein w/water and 1/3 cup of almonds followed by Turkey sandwich and pb

Meal 7 - Ham sandwich and apple sauce and pb

Meal 8 - protein w/flax

Where there is smoke, there is not enough lubrication!

lean_n_76er

Hey W8, when can I start doing cardio? Will it make a difference if I do it occasionally here and there? It took me a long time to get back into it and now that I'm back in the swing, I'd like to keep it up before I loose the urge again. Besides, isn't it good for the heart?

Where there is smoke, there is not enough lubrication!

w8lifter

Much, much better food choices!!!

Point to remember.....never ever eat carbs alone....and never ever eat protein alone. Meals one and two should have been eaten together.

You could do 1 or 2 HIIT sessions a week, but keep them relatively short...10-15 minutes for now.

Much better....you're getting there!

lina

Lean!!! You are doing awesome!!! I am happy to see you are so open and willing to change!! Oatmeal you can add taste by putting some butter buds, Splenda to it. It taste much better that way.... Sometimes I do sugar free maple syrup too

It must be tough working nights, how long have you been doing this? You may have mentioned it but I forget where...?

lean_n_76er

Thank you W8 and Lina for the encouragement and support! Got to have it!

W8 - thanks for the cardio! I feel much better!

Lina - thanks for the tips on the cardboard ehh, I mean oatmeal! Have got to do something different. As far as the nights go, we both work the same shift pretty much (11-7) and have been on nights pretty much my whole time at B&L (10 years). My fiance has been on nights even longer!

Missed yesterday's diet
Got home and sleps about 3.5 hours and had (meal 1)my protein w/heavy cream and water (I know now about together w/oatmeal)
Meal 2 - Oatmeal and coffee
Meal 3 - steak and smashed potatoes
Meal 4 - steak and smashed potatoes
Meal 5 - protein and flax cap before bed

Slept about 6 hours and got up
Meal 1 - protein w/heavy cream and water followed by oatmeal and coffee (lot of it!)

That all for now folks! Be back later to fill in more!

Where there is smoke, there is not enough lubrication!

lina

Oooo-Leany--Yohoooo, Oooo-Leany-Where are you?



Diet looking good!!!

What do you put in your 'smashed' potatoes?

lean_n_76er

Well hello 'dere! Thanks for askin! I've been on a vacation from the computer. I've taken this week off and have been going non stop! Just haven't taken the time to stop by. Now that I'm here, HOWS EVERYONE DOING?

Oh God, where do I begin? I don't remember what I ate on Saturday except a hamberger, hotdog and a peanut butter brownie. I know, bad things (you are what you eat right?). As for Sunday, breakfast was oatmeal and protein. Next was french toast w/ flax. Next was a chicken sandwich and then chicken (grilled) and rice. Protein and a flax were the last thing to go. I did start taking my multi again on sunday (found a place that was sellin them at 50% off). "Item no longer carried" is what they told me.
Monday - oatmeal and protein, coffee
Back and Bis
pancakes (regular) w/flax cap
Don't remember what I had for lunch?
brotworst (sp?) and potatoes on the grill and corn
protein and a flax cap

Tuesday
oatmeal and protein
eggs and toast
protein and almonds
chicken (grilled) sandwich (whole wheat bread) cajun spices
and that's where I am right now!

Where there is smoke, there is not enough lubrication!

lina

Hey lean!

Too funny! Hope you had a good weekend!!!

Busy with wedding plans? Getting closer!!! Nervous yet? hehe!!! OK, just wanted to stop by before I hit the showers. Just got back from the gym tonight... I missed my workout this morning... I'm getting ready for vaca so slacking a lil' ! My vaca started early LOL!!!! So when I come back I wanna see a nice clean diet journal, OK? J/K

lean_n_76er

Monday was back and bi
Wide Grip Pulldown 4X6 (80/90/100/80) 4-1-2 tempo
Rear Delt Machine - 4X(10/8/6/10) (115/125/135/115) 3-1-1 tempo
Superset - DB rows w/close grip pulldowns 3X10 (35-50/35-55/40-55) 3-1-2 tempo
Added Shruggs today too - 4X6 (135/145/155/135) 4-1-1 tempo

Superset - BB curls w/concentration curls 3X6/10 (65-15)
followed by a set of BB 21's (45)

Where there is smoke, there is not enough lubrication!

kuso

Morning lean

SOunds like you decided to have a cheat day on Sunday

Lina.....don`t forget to take the laptop in with you again

lean_n_76er

Enjoy your vaca! Wedding plans going good. Did the flowers today, and going through the guest list , lots of fun there! Thanks for asking!

Where there is smoke, there is not enough lubrication!

lean_n_76er

What's up Bud! Yah, a little cheat here and a little cheat there! OOOPS! But hey, the brownies were good. I did real good yesterday, Mom was over for dinner and bought Keebler chocolate chip cookies - NOT ONE BABY!

Where there is smoke, there is not enough lubrication!

kuso

LOL....I bet that caused some deep emotional scaring

lean_n_76er

YOU HAVE NO IDEA!

Where there is smoke, there is not enough lubrication!

lina

Yeah, kuso bebe, laptop was there *slap* , *whip*!!!

kuso

Thanks babe....the angle was much better today

lina

Hehe, like that dancing girlie!!! Good one!!!

lean_n_76er

Well Wednesday and Thursday were pretty much a bust as far as the diet goes. Went to my brother's cottage on Wednesday - forgot to bring my protein so here's the diet
Oatmeal and protein, coffee
chicken sandwich w/flax
PB&J sandwich
Hamberger and a hotdog
Protein and a flax before bed
About a gal and a half of water throughout the day

Thursday(about the same)
Oatmeal and protein, coffee
French Toast w/flax
Hotdog and a cheeze berger
Protein and Flax before bed
1&1/2 gal of water plus about 6 beers and a few jello shots

so far today
oatmeal and protein, coffee
pancakes

Doing legs later tonight - I'm playing automechanic this afternoon!

Where there is smoke, there is not enough lubrication!

lean_n_76er

Well, I'll start off by saying that I really slacked off this past week. I was on vacation and didn't do jack! (as far as my diet and training go). It's really hard to maintain a diet when you are eating at other friends houses (traditional cookout stuff) and they all serve hots and hams! DOESN'T ANYONE HAVE CHICKEN? Oh well, now that I have that out of my system, I start fresh and start with today.

Woke up and had 2 eggs and toast w/ 16 oz of water
Did Back and Bis
Pull ups (Gravitron) 4X6 (110/100/90/100)
Rear Delt Machine 4X10/8/6/10 (115/125/135/115)
SuperSet DB rows w/close grip pulldowns 3x10 (35-50/35-55/40-55)
BB Shruggs 4X10/8/6/10 (135/145/155/135)

Superset EZ curls w/concentration curls 3X6/10 (65/15)
Set of BB 21's (45)

During workout drank 32 oz of water

Got home and had protein and oatmeal and 12 oz of milk

Lunch was chicken and rice w/water 16 oz

took a nap before work got up and had rice crispies w/milk (no suger or fruit)

Dinner was pork chop and mashed potatoes (marg and milk added)

And now I'm at work and will finish this later!

Where there is smoke, there is not enough lubrication!

lean_n_76er

OK, I'm back (again)
So far I've eaten the tuna and oil, and next was my chicken and rice w/ an apple
Protein and almonds
Chicken Sandwich and a banana
Turkey sandwich and apple sauce
Before bed was protein and a flax cap

BTW W8, the protein in the deli chicken is 12 gms for 2 oz and I eat 4 oz on a sandwich and the turkey is 10 gms for 2 oz

Where there is smoke, there is not enough lubrication!

lean_n_76er

So far today...
Oatmeal and protein, 8 oz of OJ, and 12 oz of coffee
Frozen chicken breast and mashed potatoes w/ peas, 16 oz of milk and chocolate pie for dessert (I know)

Tuna and oil w/ an apple
Chicken and rice and a yogurt
Protein and almonds
Chicken sandwich and a pear
Turkey sandwich and apple sauce

Doing legs today and following that will be protein and a flax cap

Where there is smoke, there is not enough lubrication!

lean_n_76er

Legs this morning was:
squatts 4X6
Leg Press 4X10/8/6/10
Prone Curl 3X10 w/calf raises in between sets
Superset extensions w/seated curls 3X10
Abs

Woke up after about 7 hours of sleep and had 16 oz of water, 10 oz of water w/protein, oatmeal and then 12 oz of coffee.
Dinner was spaghetti and chicken w/16 oz of milk and the last of the chocolate pie (my mom made if for my B-day - I've got to eat it right?)
Now is tuna w/oil and an apple
The rest to follow later

Back to finish

Chicken and (no rice - forgot to make it) granola bar and pb
protien and almonds
Turkey sandwich and a banana
Chicken sandwich and applesauce and pb
Workout today is chest/shoulders/tri's
Following workout will be protein and a flax cap

Where there is smoke, there is not enough lubrication!

lina

Hey Lean!!!

Need to bump your journal before it get's to the otha side!!! How goes it? Getting closer....

Still eating those granola bars I see and those sandwiches... but I see lots of protein, so that is good

bye for now!

lean_n_76er

Wow! Do I have a lot to catch up on! First I would like to say hello to Lina! Second, to get started.

Well on Friday I didn't do much at all. Slept a few hours and went to see a councelor about returning to school. Pretty cool set up, get your Associates in 18 months. Just scarry going back to school. Started off with protein and oatmeal. Next was protein and a flax. Dinner was chicken and rice with milk and last was a protein and flax before bed.

Woke up on Sat with oatmeal, protein, water and coffee.
Got ready to attend the "Empire Nationals" (Drag Racing - cars, not men in dresses!).
Drank 32 oz of water on the way there.
Chicken on a roll w/ water.
Steak sandwich w/ cheeze and 12 oz of water.
More water and a diet Dew
2 pieces of chicken, beans and salt potaoes w/ a Blue Light and water.
Protein and a flax before bed.

Sunday - 22 oz of water, oatmeal and protein, coffee and a flax cap
Deli chicken sandwich and water.
Diet Dew, and a PB sandwich
Lots of water
Chicken and cheeze potatoes
Protein and a flax before bed.

Great weekend all together. Not so much for the diet, but it could of been much worse. Nationals were just incredable. It amazes me everytime I go that a car can go 300 mph! Oh yah, there was one driver in the Top Fuel (dragster) that was 17 years old! Incredable!

Where there is smoke, there is not enough lubrication!

lean_n_76er

Almost forgot to include Monday's entry. Actually, this is Monday into Tuesday. I didn't eat all this in one day.

Woke up and had 16 oz of water, oatmeal and protein and COFFEE!

Headed out to the gym, did back and bi's
Back - Wide grip pull downs - 4X6
Seated Rows - 4X10/8/6/10
Superset - DB rows w/close grip pulldowns - 3X10/10

Bi's - superset BB curl 3X6/concentration curls 3X10
21's

Fried eggs (2) w/toast and oj and a flax cap

protein and a pb sandwich before a nap

oatmeal and protein and coffee

steak and rice w/ milk

tuna and oil and an apple

chicken breast and rice and a tbsp of pb

protein and almonds followed by a turkey sandwich

chicken sandwich and applesauce and a tbsp of pb

protein and a flax cap before bed

Overall water consumption was approx 2 gal

Where there is smoke, there is not enough lubrication!

lean_n_76er

I almost got 8 hours of sleep today. Woke up and had 16 oz of water, oatmeal, protein, OJ and coffee. Pretty lazy today before work, just no ambition. Dinner was taco salad (beef, lettuce and cheeze and the taco shell). SSDD at work. Tuna and oil and an apple were next. Why is it everyone turns up their nose at tuna? Then I had my dinner at work, chicken and rice and a yogurt (I know W8, but I don't like cottege cheeze), but I did include a tsp of pb. Protein, almonds and a turkey sandwich were next on the menu. And last will be a chicken sandwich and applesauce and a tbsp of pb.

Workout today will be legs. Will post results later.

Where there is smoke, there is not enough lubrication!

lean_n_76er

Decided to do chest, shoulders and tri's
Flat bench 3X6
Incline DB press 3X10/8/6
Flat Flys 3X10
seated press 4X10/8/6/10
superset - upright rows, side raises and reverse flys 3X10
Superset - Pressdowns, reverse pressdowns and rope pullovers (?)

So far today i've eaten
Water, protein and oatmeal, of course coffee
pork chop applesauce and rice w/ milk
tuna w/oil and an apple also a scoop of pb

that's all so far, will continue later