Weighted vest, combos, circuits, plyos and bag work

[yellowmoomba]

8/6/15

Lower

Trapbar Deads
385 x 3, 2
315 x 5 (3)

Ab Wheel
25, 20, 20

Goblet Squat
90 x 10 (3)

Calf Raise
45 x 20 (3)

Trunk Pulldown
150 x 15 (3)

===================

8/7/15

Wakeboard


=============

8/8/15

UPPER

Pushups with 20lb Weighted Vest
20 (10)

Pushups
30 (5)

BW Row with 20lb Weighted Vest
10 (5)

Paddleboarding
=============

8/9/15

Wakeboarding

=======================================

 

[yellowmoomba]

8/10/15

Lower

Squat
225 x 5 (5)

Ab Wheel
25 (3)

OH Lunge
100 x 9 (2)

SLDL
225 x 5 (3)

Trunk Pulldown
150 x 15 (3)

Weight: 183
Waist: 35.5

 

[yellowmoomba]

8/11/15

Upper

Smith Bench
185 x 5 (30 second RI) - 4 sets (20 reps)
185 x 6 (30 second RI) - 4 sets (24 reps)
185 x 7 (30 second RI) - 4 sets (28 reps)
225 x 1 (10 second RI) - 11 sets (11 reps)
185 x 11
* right shoulder sore again

T-bar Row
135 x 8 (4 sets)

Standing DB Shoulder Press
40 x 10 (3 sets)

Pulldowns
150 x 6 (4 sets)

Lying Triceps Press
25 (3 sets)

Cable Dork Row
150 x 15 (3 sets)

Weight 184
Waist 35.5

 

[yellowmoomba]

8/12/15

Lower

Trapbar Dead
315 x 5
365 x 3
485 x 3
405 x 2, 1
315 x 5

Ab Wheel
25 (3 sets)

OH Lunge
100 x 8 (3)

Trunk Pulldowns
150 x 20 (3)

 

[yellowmoomba]

8/13/15

Upper

Smith Bench
205 x 10, 9, 8, 7
225 x 1 (12) - 10 second RIs
185 x 12, 10

Pulldowns
150 x 6 (4)

Standing Press
40 x 10 (3)

Dork Row
150 x 20 (3)

Lying Triceps Press
25 (3)

=====================

8/14/15

Wakeboarding

=====================

8/15

30 Minute Bike Ride

Wakeboarding

=====================

8/16/15

Wakeboarding

 

[yellowmoomba]

8/17/15

FULL

Squat
225 x 7
245 x 3
265 x 2
225 x 5 (3)

Sup Grip Pullups
10 (3)

Corner Press
70 x 20 (4)

T-Row
135 x 8 (3)

OH Lunge
80 x 10 (2)

* Right shoulder bothering me again.....plan on taking a couple days off this week.

 

[yellowmoomba]

8/19/15

Full

Box Jump "30 inches / Trapbar Deads
5 / 315 x 8 (3 sets)

Smith Bench
185 x 15, 12, 10

Pulldowns
140 x 15, 12, 10

Lying Triceps Press
25 (3)

DB Curls
40 x 10 (3)

Weight: 181.5
Waist: 36

 

[yellowmoomba]

8/21/15

Wakeboard

=============

8/22/15

Garage Workout

Trapbar Deads
185 x 20 (5 sets)

Pushups
25 (5 sets)

Trapbar Deads
235 x 10 (5 sets)

Pushups
25 (5 sets)

 

[theCaptn']

Got a boat?

 

[yellowmoomba]

Got a boat?

Moomba LSV

You board?

 

[yellowmoomba]

8/24/15


FULL

T-bar Row
160 x 5 (5 sets)

Smith Bench
215 x 8, 7, 6, 6, 6

Squat
235 x 3 (4 sets)

Sup Grip Pullups
10 (3 sets)

Triceps OH Press
25 (3 sets)

Weight: 184
Waist: 36

 

[yellowmoomba]

8/26/15

FULL

====

8/27/15

2 hours of hiking the sand dunes

8/28/15

More hiking

8/30/15

Wakeboarding

8/31/15

FULL

Smith Bench
185 x 10
225 x 3
235 x 3
245 x 3
255 x 2
265 x 2
225 x 6, 5, 5

T-bar Row
135 x 10 (3 sets)

Squat
225 x 6, 5, 5

Pulldown
140 x 10 (3 sets)

OH Triceps Press
25 (3 sets)

SLDL
135 x 15 (2)

Treadmill Fat Burner
8 rate 30 seconds / 30 second rest
9 rate 30 seconds / 30 second rest
10 rate 30 seconds / 30 second rest
11 rate 30 seconds / 30 second rest
5 minutes on 4 rate and 4% incline

Weight: 184.5
Waist: 36

Went on a family vacation last weekend; Right shoulder still sore but surprisingly it did not affect my benching today.

 

[yellowmoomba]

9/2/15

Wakeboarding

9/3/15

FULL

Trapbar Deads
315 x 5
335 x 3
355 x 3
373 x 3
405 x 2
315 x 8

Incline Smith Bench
185 x 8
205 x 5
225 x 3, 3, 3
185 x 8, 7, 7

Pullups
10, 10, 8

Ab Wheel
15, 15, 15

Weight:183

 

[yellowmoomba]

9/4/15

Wakeboarding

9/5/15

Full Body

225 x 5 (3)

Row
225 x 8 (4)

Seated Press
175 x 6 (4)

Clean / Front Squat / Press
95 x 5 (3)

Lying Triceps Press
30 (3)

Pulldown
200 x 8 (4)

9/6/15

OFF

9/7/15

Wakeboarding

 

[yellowmoomba]

9/8/15

UPPER

T-bar Row
135 x 10 (3)

Smith Bench
185 x 10
225 x 5
245 x 3
255 x 2
265 x 1
225 x 5 (3)
185 x 12

Wide Grip Pulldowns
140 x 10 (3)

Corner Press
70 x 15 (3)

Straight Armed Pulldowns
70 x 20 (3)

Facepull
60 x 15 (2)

Weight: 185
Waist: 36

* stopped dropping weight/waist size a couple weeks ago; Too much summer eating and drinking; Time to clean up the diet; Summer is coming to a close which means less "sandbar time"; Plan to get waist under 35"

 

[yellowmoomba]

9/9/15 Lower
9/10/15 Wakeboard
9/11/15 Upper
9/13/15 Lower

Out in Vegas this week for a conference

9/14/15 Upper
9/15/15 Lower
9/16/15 Upper
9/17/15 Lower
9/19/15 Upper

 

[yellowmoomba]

9/22/15

UPPER

* back at my normal gym

Smith Bench
185 x 10
205 x 8
235 x 3
255 x 2
235 x 4, 4, 4, 4
185 x 12, 12

T-bar Row
135 x 10
160 x 6, 6, 6

Dips
20, 18, 20

Sup Grip Pullups
12, 11, 10

Straight Armed Pulldowns
110 x 15, 15, 15

Lying Triceps Press
20, 20, 20

Weight: 184
Waist: 36

 

[yellowmoomba]

9/23/15

Lower

Intervals (to warm up)
4.0 x 4 minutes
7.0 x 1 minute
4.0 x 1 minute
8.0 x 1 minute
4.0 x 1 minute
9.0 x 1 minute
4.0 x 1 minute
10.0 x 1 minute
4.0 x 1 minute

* good sweat going to start on legs

Trapbar Dead
315 x 5
365 x 3 (4 sets)

Box Jump
32" x 5 (5 sets)

Ab Wheel
20 (3 sets)

OH Squat
70 x 15 (3)

Weight: 184


** Wakeboarding later in the evening

 

[yellowmoomba]

9/24/15

Upper

Intervals (to warm up)
4.0 x 4 minutes
7.5 x 1 minute
4.0 x 1 minute
9.0 x 1 minute
4.0 x 1 minute
10.0 x 1 minute
4.0 x 1 minute
11.0 x 1 minute
4.0 x 1 minute

DB Press
75 x 10, 9, 9

Dips
15 (3)

Pulldowns
150 x 10 (3)

Tbar Row
135 x 10 (3)

=============

9/25/15

Lower

10 min on eliptical

Box Jump "32
8 (5)

Squat
185 x 12 (3)

SLDL
185 x 10 (3)

Trunk Pulldowns
150 x 15 (4)

* Wakeboarding


=============

9/26/15

Traps and Pushups

TB Shrugs * 3 second hold on top
185 x 12 (6)

High Grip Lawnmowers (more trap than back)
50 x 20
75 x 15 (3)

Side Raise
15 x 15 (3)

Pushup
30 (5)


=============

9/27/15

Stretch Workout

Jump Rope 200

Box Jump "31
8 (4)

OH Lunge
45 x 10 (4)

Pushups
30, 30, 30, 30

Pushups (with 50lb kid on my back)
10, 10, 10

* Wakeboard

Waist: 36
Weight: 186

 

[yellowmoomba]

9/28/15

====

Attempting to try a new routine for 4-6 weeks. Focus will be to add a mini cardio (10-12 minutes) exercise to every session; I've also cut out my coffee creamer which should
save 180-200 calories per day. I've added some Trap focus to a couple days. Goal is to reduce waist size from 36 to 35. We'll see how long I can stick to a structured program.

====

Upper Push

* 5 min on tread

15' Incline Press
75 x 10 (4)

Dips
18 (4)

Seated Press
150 x 10 (4)

OH BW Triceps Press
25 (6)

* Wakeboard - probably the last session of the year. Time to either bike or play bball at least one day a week.

Weight: 185
Waist: 36

 

[yellowmoomba]

9/29/15

Upper Pull

* 10 min on interval machine at 10.0 rate

Pullups
12 (4)

Deads
275 x 10 (4)

Row Machine
200 x 12 (4)

DB Curls
40 x 12 (4)

Facepull
55 x 15 (4)

Weight: 184
Waist: 36

 

[yellowmoomba]

Started a Fitday account to track my food intake.

Weight: 185

Typical Weekday


[TABLE="class: ib-list"]
[TR]
[TH]NAME
[/TH]
[TH]AMOUNT[/TH]
[TH]UNIT[/TH]
[TH]CALS[/TH]
[TH]FAT(g)[/TH]
[TH]CARBS(g)[/TH]
[TH]PROT(g)[/TH]
[TH] [/TH]
[/TR]
[TR]
[TD="colspan: 3"]Totals
[/TD]
[TD]2302
[/TD]
[TD]108.3
[/TD]
[TD]184.8[/TD]
[TD]158.4[/TD]
[TD]




[/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCCB7-c"]
[TD="class: name"]Oatmeal, cooked, quick or instant[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]cup, cooked
[/TD]
[TD="class: calories"]143[/TD]
[TD="class: fat"]2.5[/TD]
[TD="class: carbs"]25.6[/TD]
[TD="class: protein"]5.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCCC8-c"]
[TD="class: name"]Peanut butter[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]tablespoon
[/TD]
[TD="class: calories"]94[/TD]
[TD="class: fat"]8.1[/TD]
[TD="class: carbs"]3.1[/TD]
[TD="class: protein"]4.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCCD12-c"]
[TD="class: name"]Peanut butter[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]tablespoon
[/TD]
[TD="class: calories"]94[/TD]
[TD="class: fat"]8.1[/TD]
[TD="class: carbs"]3.1[/TD]
[TD="class: protein"]4.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCCE11-c"]
[TD="class: name"]Coffee[/TD]
[TD="class: default-amount"]2[/TD]
[TD="class: default-unit"]medium fast food order
[/TD]
[TD="class: calories"]10[/TD]
[TD="class: fat"]0.1[/TD]
[TD="class: carbs"]0.6[/TD]
[TD="class: protein"]1.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCD0E1-c"]
[TD="class: name"]Almonds, roasted[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]oz (22 whole kernels)
[/TD]
[TD="class: calories"]172[/TD]
[TD="class: fat"]15.6[/TD]
[TD="class: carbs"]5.0[/TD]
[TD="class: protein"]6.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCD291-c"]
[TD="class: name"]Chicken[/TD]
[TD="class: default-amount"]6[/TD]
[TD="class: default-unit"]oz, boneless, raw (yield after cooking)
[/TD]
[TD="class: calories"]341[/TD]
[TD="class: fat"]19.4[/TD]
[TD="class: carbs"]0.0[/TD]
[TD="class: protein"]39.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCD3A1-c"]
[TD="class: name"]Broccoli, raw[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]cup, flowerets
[/TD]
[TD="class: calories"]24[/TD]
[TD="class: fat"]0.3[/TD]
[TD="class: carbs"]4.7[/TD]
[TD="class: protein"]2.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCD454-c"]
[TD="class: name"]Banana, raw[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]medium (7" to 7-7/8" long)
[/TD]
[TD="class: calories"]105[/TD]
[TD="class: fat"]0.4[/TD]
[TD="class: carbs"]27.0[/TD]
[TD="class: protein"]1.3[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCD58-c"]
[TD="class: name"]Apple, raw[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]medium (3" dia)
[/TD]
[TD="class: calories"]95[/TD]
[TD="class: fat"]0.3[/TD]
[TD="class: carbs"]25.1[/TD]
[TD="class: protein"]0.5[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCDA8-c"]
[TD="class: name"]Pasta, whole wheat, with meat sauce[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]cup
[/TD]
[TD="class: calories"]324[/TD]
[TD="class: fat"]10.8[/TD]
[TD="class: carbs"]44.2[/TD]
[TD="class: protein"]15.2
[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCDBC-c"]
[TD="class: name"]Steak, cooked[/TD]
[TD="class: default-amount"]10[/TD]
[TD="class: default-unit"]oz, boneless, raw (yield after cooking)
[/TD]
[TD="class: calories"]546[/TD]
[TD="class: fat"]32.6[/TD]
[TD="class: carbs"]0.0[/TD]
[TD="class: protein"]60.3[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCE21B-c"]
[TD="class: name"]Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]cup
[/TD]
[TD="class: calories"]143[/TD]
[TD="class: fat"]3.1[/TD]
[TD="class: carbs"]23.8[/TD]
[TD="class: protein"]5.2[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BCE561-c"]
[TD="class: name"]Zone Perfect Classic Crunch nutrition bar[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]bar
[/TD]
[TD="class: calories"]211[/TD]
[TD="class: fat"]7.0[/TD]
[TD="class: carbs"]22.5[/TD]
[TD="class: protein"]15.0

[/TD]
[TD="class: actions"][/TD]
[/TR]
[/TABLE]

 

[yellowmoomba]

My ratios during the week are:

24% Fat
41% Carbs
35% Protein

=====

I think a see a problem. Too many carbs and not enough protein.

Now when I do my "weekend" intake its Fning terrible (below). Plus I'm about 1000 cals over maintenance (3800 instead of 2800) Damn, I didn't think it was THIS BAD. Glad summer is over so alcohol consumption will go down.

21% Fat
61% Carb
18% Protein



[TABLE="class: ib-list"]
[TR]
[TH]NAME[/TH]
[TH]AMOUNT[/TH]
[TH]UNIT[/TH]
[TH]CALS[/TH]
[TH]FAT(g)[/TH]
[TH]CARBS(g)[/TH]
[TH]PROT(g)[/TH]
[TH] [/TH]
[/TR]
[TR]
[TD="colspan: 3"]Totals[/TD]
[TD]3866[/TD]
[TD]130.9[/TD]
[TD]386.4[/TD]
[TD]117.1[/TD]
[TD] [/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD6EB-c"]
[TD="class: name"]Egg, whole, fried[/TD]
[TD="class: default-amount"]3[/TD]
[TD="class: default-unit"]large
[/TD]
[TD="class: calories"]277[/TD]
[TD="class: fat"]21.5[/TD]
[TD="class: carbs"]1.1[/TD]
[TD="class: protein"]18.5[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD6FB-c"]
[TD="class: name"]Bread, whole wheat[/TD]
[TD="class: default-amount"]2[/TD]
[TD="class: default-unit"]thin slice
[/TD]
[TD="class: calories"]106[/TD]
[TD="class: fat"]1.4[/TD]
[TD="class: carbs"]19.0[/TD]
[TD="class: protein"]4.4[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD7081-c"]
[TD="class: name"]Coffee[/TD]
[TD="class: default-amount"]4[/TD]
[TD="class: default-unit"]medium fast food order
[/TD]
[TD="class: calories"]19[/TD]
[TD="class: fat"]0.3[/TD]
[TD="class: carbs"]1.3[/TD]
[TD="class: protein"]1.9[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD72D1-c"]
[TD="class: name"]SUBWAY, cold cut sub on white bread, with lettuce and tomato[/TD]
[TD="class: default-amount"]12[/TD]
[TD="class: default-unit"]inch sub
[/TD]
[TD="class: calories"]839[/TD]
[TD="class: fat"]39.4[/TD]
[TD="class: carbs"]80.1[/TD]
[TD="class: protein"]41.2[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD779-c"]
[TD="class: name"]Pizza with meat[/TD]
[TD="class: default-amount"]3[/TD]
[TD="class: default-unit"]piece (1/8 of 12" dia)
[/TD]
[TD="class: calories"]793[/TD]
[TD="class: fat"]36.4[/TD]
[TD="class: carbs"]83.0[/TD]
[TD="class: protein"]31.9[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD7881-c"]
[TD="class: name"]Beer, lite[/TD]
[TD="class: default-amount"]6[/TD]
[TD="class: default-unit"]can or bottle (12 fl oz)
[/TD]
[TD="class: calories"]626[/TD]
[TD="class: fat"]0.0[/TD]
[TD="class: carbs"]35.4[/TD]
[TD="class: protein"]5.2[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD7961-c"]
[TD="class: name"]Apple, raw[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]large (3-1/4" dia)
[/TD]
[TD="class: calories"]116[/TD]
[TD="class: fat"]0.4[/TD]
[TD="class: carbs"]30.8[/TD]
[TD="class: protein"]0.6[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD79E1-c"]
[TD="class: name"]Banana, raw[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]medium (7" to 7-7/8" long)
[/TD]
[TD="class: calories"]105[/TD]
[TD="class: fat"]0.4[/TD]
[TD="class: carbs"]27.0[/TD]
[TD="class: protein"]1.3[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD7B11-c"]
[TD="class: name"]Almonds, roasted[/TD]
[TD="class: default-amount"]2[/TD]
[TD="class: default-unit"]oz (22 whole kernels)
[/TD]
[TD="class: calories"]344[/TD]
[TD="class: fat"]31.3[/TD]
[TD="class: carbs"]10.0[/TD]
[TD="class: protein"]12.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD7CD-c"]
[TD="class: name"]Vodka[/TD]
[TD="class: default-amount"]4[/TD]
[TD="class: default-unit"]oz
[/TD]
[TD="class: calories"]262[/TD]
[TD="class: fat"]0.0[/TD]
[TD="class: carbs"]0.0[/TD]
[TD="class: protein"]0.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BD7E21-c"]
[TD="class: name"]Cream soda[/TD]
[TD="class: default-amount"]2[/TD]
[TD="class: default-unit"]can (12 fl oz)
[/TD]
[TD="class: calories"]378[/TD]
[TD="class: fat"]0.0[/TD]
[TD="class: carbs"]98.7[/TD]
[TD="class: protein"]0.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[/TABLE]
CALORIE BALANCE
Net Calories: 1033

[FONT=&quot]









38652833Calories EatenCalories BurnedCalories Lifestyle




05001,0001,5002,0002,5003,0003,5004,0004,500

[/FONT]​

Remove ads and go Premium

 

[yellowmoomba]

Looks like I should eat something like this instead:


20% Fat
22% Carb
58% Protein

[TABLE="class: ib-list"]
[TR]
[TH]NAME[/TH]
[TH]AMOUNT[/TH]
[TH]UNIT[/TH]
[TH]CALS[/TH]
[TH]FAT(g)[/TH]
[TH]CARBS(g)[/TH]
[TH]PROT(g)[/TH]
[TH] [/TH]
[/TR]
[TR]
[TD="colspan: 3"]Totals[/TD]
[TD]2220[/TD]
[TD]90.1[/TD]
[TD]99.3[/TD]
[TD]257.7[/TD]
[TD] [/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BDF3B2-c"]
[TD="class: name"]Egg, whole, fried[/TD]
[TD="class: default-amount"]4[/TD]
[TD="class: default-unit"]large
[/TD]
[TD="class: calories"]369[/TD]
[TD="class: fat"]28.6[/TD]
[TD="class: carbs"]1.5[/TD]
[TD="class: protein"]24.6[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BDF78-c"]
[TD="class: name"]Protein powder[/TD]
[TD="class: default-amount"]3[/TD]
[TD="class: default-unit"]oz
[/TD]
[TD="class: calories"]340[/TD]
[TD="class: fat"]7.7[/TD]
[TD="class: carbs"]41.7[/TD]
[TD="class: protein"]26.4[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BDFB4-c"]
[TD="class: name"]Chicken, breast[/TD]
[TD="class: default-amount"]8[/TD]
[TD="class: default-unit"]oz, boneless, cooked
[/TD]
[TD="class: calories"]364[/TD]
[TD="class: fat"]8.5[/TD]
[TD="class: carbs"]0.0[/TD]
[TD="class: protein"]68.3[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BDFCB1-c"]
[TD="class: name"]Broccoli, cooked[/TD]
[TD="class: default-amount"]2[/TD]
[TD="class: default-unit"]cup
[/TD]
[TD="class: calories"]187[/TD]
[TD="class: fat"]8.2[/TD]
[TD="class: carbs"]26.3[/TD]
[TD="class: protein"]8.7[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BDFE3-c"]
[TD="class: name"]Almonds, roasted[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]oz (22 whole kernels)
[/TD]
[TD="class: calories"]172[/TD]
[TD="class: fat"]15.6[/TD]
[TD="class: carbs"]5.0[/TD]
[TD="class: protein"]6.0[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BE004-c"]
[TD="class: name"]Salsa[/TD]
[TD="class: default-amount"]4[/TD]
[TD="class: default-unit"]oz
[/TD]
[TD="class: calories"]33[/TD]
[TD="class: fat"]0.2[/TD]
[TD="class: carbs"]7.6[/TD]
[TD="class: protein"]1.7[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BE014-c"]
[TD="class: name"]Tuna, canned[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]can (13 oz), drained
[/TD]
[TD="class: calories"]312[/TD]
[TD="class: fat"]5.4[/TD]
[TD="class: carbs"]0.0[/TD]
[TD="class: protein"]65.5[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BE03E2-c"]
[TD="class: name"]Steak, cooked, lean only eaten[/TD]
[TD="class: default-amount"]8[/TD]
[TD="class: default-unit"]oz, boneless, raw, lean only (yield after cooking)
[/TD]
[TD="class: calories"]330[/TD]
[TD="class: fat"]11.7[/TD]
[TD="class: carbs"]0.0[/TD]
[TD="class: protein"]52.6[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BE0655-c"]
[TD="class: name"]Fast foods, salad, vegetable, tossed, without dressing[/TD]
[TD="class: default-amount"]10[/TD]
[TD="class: default-unit"]oz
[/TD]
[TD="class: calories"]45[/TD]
[TD="class: fat"]0.2[/TD]
[TD="class: carbs"]9.1[/TD]
[TD="class: protein"]3.5[/TD]
[TD="class: actions"][/TD]
[/TR]
[TR="class: food_log fd_food_log_u-88D204-560BE07E2-c"]
[TD="class: name"]Salad dressing, low-calorie[/TD]
[TD="class: default-amount"]1[/TD]
[TD="class: default-unit"]packet
[/TD]
[TD="class: calories"]68[/TD]
[TD="class: fat"]4.0[/TD]
[TD="class: carbs"]8.1[/TD]
[TD="class: protein"]0.3[/TD]
[TD="class: actions"][/TD]
[/TR]
[/TABLE]


CALORIE BALANCE
Net Calories: -612

[FONT=&quot]






22202833Calories EatenCalories BurnedCalories Lifestyle




05001,0001,5002,0002,5003,000
[/FONT]​

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[yellowmoomba]

9/30/15

Lower and Core

Intervals (to warm up)
4.0 x 4 minutes
7.5 x 1 minute
4.0 x 1 minute
9.0 x 1 minute
4.0 x 1 minute
10.0 x 1 minute
4.0 x 1 minute
11.5 x 30 seconds
4.0 x 1 minute

Squat
185 x 12, 12
225 x 6, 6

OH Lunge
100 x 8, 8, 8, 8

Ab Wheel
25, 20, 19

SLDL
185 x 12, 12, 12

Weight: 183
Waist: 36

** Started to cut out some carbs and upping my protein to see if this will affect my waist. Had a great sweat going. The intervals on the tread really get my heart rate up.

 

[yellowmoomba]

10/1/15

Traps and Tris

*10 min on bike (2.5 miles)

Plate overhead raise
25 x 40 (3 sets)

DB Shrug * 3 second hold on top
80 x 12 (4)

Dips
22, 20, 20, 20, 20, 20

High Pull Lawnmower
80 x 12, 12, 12

Lying Triceps Press
25, 25, 25

Reverse Pec Dec
50 x 20
70 x 20, 20, 20

Kettle Bell Upright Row
20 x 20
40 x 12, 12, 12

 

[yellowmoomba]

10/2/15

Fullbody

Eliptical Machine
20 minutes / 3 miles

Pullups
10, 8, 10, 10

Corner Press
OB +70 x 20 Left / 15 Right (4 sets)

Step ups on 16" Box
holding 16lb medicine ball x 20 (2 set)
no ball 30

DB Farmers Walk
90 x 75 steps, 75, 60, 50

Weight: 183
Waist: 36

 

[yellowmoomba]

forgot to add

Dual DB Swings
35 x 15 (3 sets)

 

[yellowmoomba]

10/3/15

Garage Workout

Trapbar Deads
235 x 15 (6 sets)

Ab Wheel
20, 15, 15

Weight: 183
Waist: 36

 

[yellowmoomba]

10/5/15

Upper Push

* 10 minutes on bike (3 Miles/ 9.0 Rate)

15' Incline Press
75 x 11, 8, 9, 9

Dips
15, 14, 11, 11

Hammer Incline Press
140 x 8 (4)

OH BW Triceps Press
25 (4)