07.04.05

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 Orange, 1tbsp Flax Oil, Multivitamin

Meal 2 – 8oz Skim milk, 1 Apple

Meal 3 – 2can Tuna, Whole Wheat Bread, 1tbsp Mustard, 2tbsp Salsa

Meal 4 – 1cup Brown rice, 2cup Vegetables, 8oz Chicken Breast, 4tbsp Salsa

Meal 5 – 1cup Yogurt, 1tbsp Flax Oil

No cardio and/or gym today.

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 Orange, 1tbsp Flax Oil, Multivitamin

Meal 2 – 8oz Skim milk, 1 Apple

Meal 3 – 2can Tuna, Whole Wheat Bread, 1tbsp Mustard, 2tbsp Ketchup

Meal 4 – 1cup Brown rice, 2cup Vegetables, 8oz Chicken Breast, 4tbsp Salsa

Meal 5 – 1cup Yogurt, 1tbsp Flax Oil

No cardio and/or gym today.

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 Orange, 1tbsp Flax Oil, Multivitamin

Meal 2 – 1scoop Whey, 8oz Skim milk, 1 Apple

Meal 3 – 2can Tuna, Whole Wheat Bread, 2tbsp Mustard

Meal 4 – 1cup Brown rice, 2cup Vegetables, 8oz Chicken Breast, 4tbsp Salsa

Meal 5 – 1cup Yogurt, 1tbsp Flax Oil

-Leg day-
Squat - 185x8, 205x8, 205x7
Legpress - 360x8, 360x8, 360x8
SLDL - 95x8, 145x8, 145x8
Standing Leg Curl - 40x8, 50x8, 50x8
Donkey Calve Raise - 200x20, 200x20, 200x20
Single Leg Calve Raise - 60x10, 60x12, 60x10

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 Orange, 1tbsp Flax Oil, Multivitamin

Meal 2 – 1scoop Whey, 8oz Skim milk, 1 Apple

Meal 3 – 2can Tuna, Whole Wheat Bread, 2tbsp Mustard

Meal 4 – 1cup Brown rice, 2cup Vegetables, 8oz Chicken Breast, 5tbsp Salsa

Meal 5 – [Cheat Meal] 1 bowl MJ, 2 Big 'N Tasy From Mcdonalds, 1 small apple pie from Mcdonalds, Small peporoni/jalapeno Gumby's Pizza, 1 glass pineapple/mango juice

-Chest/Bicep Day-
Chest Dips - x8, x8, x4
Incline Db Bench Press - 40x8, 40x7, 40x6
Decline Bb Bench Press - 95x8, 95x7, 95x7
Flat Db Bench Press - 40x6, 40x6, 40x6
Bb Preacher Curl - 40x8, 50x8, 50x8
Incline Db Curl - 22.5x8, 22.5x8, 22.5x8
Db Hammer Curl - 17.5x8, 20x8, 22.5x8

No diet/Training

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 Orange, 1tbsp Flax Oil, Multivitamin

Meal 2 – 8oz Skim milk, 1 Apple

Meal 3 – 2can Tuna, Whole Wheat Bread, 2tbsp Mustard

Meal 4 – 1cup Brown rice, 2cup Vegetables, 8oz Chicken Breast, 4tbsp Salsa

Meal 5 – 1cup Yogurt, 1tbsp Flax Oil

No Cardio/Gym

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 Orange, 1tbsp Flax Oil, Multivitamin

Meal 2 – 8oz Skim milk, 1 Apple

Meal 3 – 1can Tuna, Whole Wheat Bread, 2tbsp Mustard

Meal 4 – 1cup Yogurt, 1tbsp Flax Oil

Skipped 1 meal

Cardio: Jogged 6-7 minutes off and on

No diet/training

AUGUST

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 apple, 1tbsp Flax Oil, Multivitamin

Postworkout - 1scoop Whey

Meal 2 – 2can Tuna, Whole Wheat Bread, 2tbsp Mustard, 1 Orange

Meal 3 – 1cup Brown rice, 2cup Vegetables, 8oz Chicken Breast, 4tbsp Salsa

Meal 4 – 1cup Yogurt, 1tbsp Flax Oil

Incline DB BP - 35x8, 40x8, 45x8, 45x8
Decline BB BP - 95x8, 95x8, 105x6, 105x5
Flat DB BP - 45x4, 40x5, 35x6, 35x6
BB Preacher Curl - 50x8, 50x8, 60x5
Incline DB Curl - 25x8, 25x8, 25x5
DB Hammer Curl - 17.5x8, 20x8, 22.5x8
Behind Back Wrist Curl - 40x30, 40x30, 40x12, 40x11
Wrist Roller - 10x1, 10x1, 10x.5, 10x.5

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 apple, 1tbsp Flax Oil, Multivitamin

Meal 2 – 2can Tuna, Whole Wheat Bread, 2tbsp Mustard, 1 Orange

Meal 3 – 2-3 cups white rice, Shrimp curry

Meal 4 – 1cup white rice, Curry, Flax oil

Cardio:

1 Mile @ 8:12

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 Orange, Multivitamin

Postworkout - Whey

Meal 2 – 2can Tuna, Whole Wheat Bread, 2tbsp Mustard, Apple

Meal 3 – 1cup Brown rice, 2cup Vegetables, 8oz Chicken Breast, 2tbsp Salsa

Snack - Vegetable curry, little bit decent healthy chips

Meal 4 - Yogurt, 1cup milk

Pullups - x8, x5, x3, x3
BB Bentover Row - 95x8, 95x8, 95x7, 95x6
DB Bentover Row - 45x8, 45x8, 45x8, 45x8
Dips - x8, x8, x5
1arm DB Tricep Ext - 20x8, 20x7, 20x6
Skullcrusher - 40x8, 40x8, 50x5
BB military press - 65x8, 65x8, 65x7, 65x8
Seated DB Front Lateral Raise - 10x8, 10x8, 12.5x8, 15x8
Seated DB Side Lateral Raise - 15x7, 12.5x8, 12.5x8, 12.5x8

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 Orange, Multivitamin

Meal 2 – 2can Tuna, Whole Wheat Bread, 2tbsp Mustard, Apple

Meal 3 – 1cup Brown rice, 2cup Vegetables, 8oz Chicken Breast, 2tbsp Salsa

Meal 4[bed time snack] - Yogurt

Cardio:
1 mile @ 8:12

No training/diet

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 orange, Multivitamin
Meal 2 - 2 can tuna, 4 slices whole wheat bread, 1 apple
postworkout - whey
Meal 3 - 8oz chicken breast, oatmeal, milk

Incline DB BP - 45x8, 45x8, 50x8, 50x5
Chest Dips - x4, x4, x2
Lever Decline BP - 90x8, 90x6
Flat DB BP - 45x7, 45x5, 40x6, 40x5
BB Preacher Curl - 50x8, 50x8, 60x6
Incline DB Curl - 25x8, 25x8, 25x7
DB Hammer Curl - 20x8, 20x8, 22.5x8
Behind Back Wrist Curl - 40x30, 40x30, 40x22, 40x15
Wrist Roller - 10x1, 10x1, 10x1, 10x1

Meal 1 – 1cup Oatmeal, 8oz Skim milk, 1scoop Egg protien, 1 apple, Multivitamin
Meal 2 - 2 can tuna, 4 slices whole wheat bread
Meal 3 - 1cup brown rice, vegetables, 4 whole eggs,
snack - 2-3 cups of skim milk

Cardio:
1 mile @ 8:15

No log

Meal 1 – 1cup Oatmeal, 16oz Skim milk, 1scoop Egg protien, 1 orange, Multivitamin
Meal 2 - 2 can tuna, 4 slices whole wheat bread, 1 apple
Meal 3 - 1cup brown rice, 2.5cups vegetables, 8oz chicken breast
Meal 4[snack] - 1 cup yogurt

Incline DB BP - 45x8, 45x8, 50x8, 50x6
Decline BB BP - 95x8, 95x8, 105x6, 105x6
Flat DB BP - 40x8, 40x8, 40x6, 40x6
BB Preacher Curl - 50x8, 50x8, 60x7
Incline DB Curl - 25x8, 25x8, 30x4
DB Hammer Curl - 22.5x8, 25x8, 25x8
Behind Back Wrist Curl - 40x30, 40x30, 40x30, 40x20

No track

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1/2 cup blueberries, multivitamin
m2- 2 can tuna, 4 slices ww bread, apple
m3- 2cup brown rice, vegetables, 8oz chicken breast

cardio:
Eliptical @ 20 minutes

m1- 1 cup oatmeal, 1 cup milk, 3 whole eggs, 1/2cup yogurt, 1/2 cup blueberries, multivitamin
m2- 2 can tuna, 4 slices ww bread, apple
m3- 1.5cup brown rice, vegetables, salmon

Incline DB BP - 45x8, 50x8, 50x8, 50x6
Decline BB BP - 95x8, 95x8, 105x6, 105x7
Flat DB BP - 40x6, 40x7, 40x6, 40x6
BB Preacher Curl - 50x8, 60x8, 60x5
Incline DB Curl - 25x8, 25x8, 25x6
DB Hammer Curl - 25x8, 25x8, 25x8
Behind Back Wrist Curl - 40x30, 40x30, 40x30, 40x18
Wrist Roller - 10x1, 10x1, 10x1, 10x1

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1cup strawberries, multivitamin
m2- 2 can tuna, 4 slices ww bread, apple
m3- 2cup brown rice, 2cup white rice, 1lb tilapia, vegetables

No gym/Cardio

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1cup strawberries, multivitamin
m2- 2 can tuna, 4 slices ww bread, apple
m3- 1cup brown rice, 8oz chicken breast, vegetables

No cardio/gym

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1apple, multivitamin
m2- 2 can tuna, 4 slices ww bread, 1cup blueberries
m3- 1cup brown rice, 8oz chicken breast, vegetables

Jog 1 Mile @ 8:25

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1apple, multivitamin
m2- 2 can tuna, 4 slices ww bread, 1cup blueberries
m3- 1cup brown rice, 8oz chicken breast, vegetables

Pullups - x8, x6, x5, x4
BB Bentover Row - 95x8, 95x8, 95x7, 95x6
DB Bentover Row - 50x8, 50x8, 50x8
Dips - x8, x8, x8
1arm DB Tricep Ext - 20x8, 20x8, 20x7
Skullcrusher - 40x8, 40x8, 50x5
BB military press - 75x8, 75x8, 75x7, 75x5
Seated DB Front Lateral Raise - 15x8, 15x8, 17.5x8, 17.5x8
Seated DB Side Lateral Raise - 15x8, 15x8, 15x8, 15x8

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1apple, multivitamin
m2- 2 can tuna, 4 slices ww bread, 1cup blueberries
m3- 1cup brown rice, 8oz chicken breast, vegetables
snack - 1cup yogurt, 1tbsp flax oil

No cardio/gym

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1apple, multivitamin, 1tbsp flax oil
m2- 2can tuna, 4 slices ww bread, 1apple
m3- 1cup brown rice, 8oz chicken breast, vegetables

Cardio:
Jog 1 mile @ 7:17

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1cup blueberries, multivitamin, 1tbsp flax oil
m2- 2can tuna, 4 slices ww bread, 1apple
m3- 1cup brown rice, 8oz chicken breast, vegetables

Pullups - x8, x8, x4, x3
BB Bentover Row - 95x8, 95x8, 95x8, 95x8
DB Bentover Row - 50x8, 50x8, 55x8, 55x8
Dips - x8, 10x8, 10x6
1arm DB Tricep Ext - 20x8, 20x8, 20x7
Tricep Cable Pushdown - 50x8, 50x8, 60x5
BB military press - 75x8, 75x8, 75x7, 75x6
Seated DB Shoulder Press - 30x7, 30x8, 30x7, 30x7
DB Side Lateral Raise - 15x8, 15x8, 15x7, 15x7

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1cup blueberries, multivitamin, 1tbsp flax oil
m2- 2can tuna, 4 slices ww bread, 1apple
m3- 1cup brown rice, 8oz chicken breast, vegetables

Cardio:
Jog 1 mile @ 7:42

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1cup blueberries, multivitamin, 1tbsp flax oil
m2- 4 fried Tilapia, Cheat meal - Burger @ Jack in Box
m3- 1cup brown rice, 8oz chicken breast, vegetables

Incline DB BP - 45x8, 50x8, 50x8, 50x7
Decline BB BP - 95x8, 95x8, 95x8, 105x7
Flat DB BP - 40x8, 40x6, 40x8, 40x6
BB Preacher Curl - 50x8, 60x8, 60x8
Incline DB Curl - 25x8, 25x8, 25x6
DB Hammer Curl - 22.5x8, 25x8, 25x6
Behind Back Wrist Curl - 40x30, 40x30, 40x30, 40x20
Wrist Roller - 10x1, 10x1, 10x1, 10x1

m1- 1 cup oatmeal, 1 cup milk, 1 cup orange juice, 4 whole eggs, 1cup blueberries, multivitamin, 1tbsp flax oil
m2- 2can tuna, 4 slices ww bread, 1apple
m3- 1cup brown rice, 8oz chicken breast, vegetables
snack- 1/2 cup orange juice

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1cup blueberries, multivitamin, 1tbsp flax oil
m2- 2can tuna, 4 slices ww bread, 1apple
m3- 1cup brown rice, 8oz chicken breast, vegetables
m4- vegetables, chips

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1cup blueberries, multivitamin, 1tbsp flax oil
m2- 2can tuna, 4 slices ww bread, 1apple
m3- 1cup brown rice, 8oz chicken breast, vegetables
m4- cabbage vegetable, salad

Pullups - x8, x8 x4, x4
BB Bentover Row - 95x7, 95x6, 95x6, 95x6
DB Bentover Row - 50x8, 50x8, 55x8, 55x8
Seated DB Curl - 25x8, 27.5x4, 27.5x4
DB Hammer Curl - 20x6, 17.5x8, 17.5x8
Behind Back Wrist Curl - 60x15, 60x15, 70x15, 70x8
Seated DB Wrist Curl- 10x15, 10x15, 10x10, 10x9
Wrist Roller F+R - 10x1, 10x1, 10x1, 10x1

Cardio:
1 mile @ 7:33

No track 0/0

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1cup blueberries, multivitamin, 1tbsp flax oil
m2- 2can tuna, 4 slices ww bread, 1apple
m3- 2cup brown rice, vegetables, shrimp curry

m1- 1 cup oatmeal, 1 cup milk, 4 whole eggs, 1cup blueberries, multivitamin, 1tbsp flax oil
m2- 2can tuna, 4 slices ww bread, 1apple
m3- 1cup brown rice, 8oz chicken breast, vegetables

No cardio/gym due to neck injury

m1- 1cup oatmeal, 1cup milk, 3 eggs, 1cup blueberries, multivitamin, flax oil
m2- 2can tuna, 4 slices ww bread, 1apple
m3 - 2cup brown rice, vegetables
m4- 2 slice ww bread, vegetable, banana

m1- 1cup oatmeal, 1cup milk, 1cup blueberries, 3eggs, multivitamin, flax oil
m2- 8oz chicken curry, 4 bread, apple
m3- 1.5cup rice, few cups vegetables, 1scoop whey

Cardio:
1 mile @ 7:20

Gym:
Decline DB BP- 30x15, 30x15, 35x15
Incline DB BP- 35x11, 30x9, 25x10
Tricep Ext- 12.5x15, 12.5x11
Tricep Pushdown- 35x15, 35x15
BB Wrist Curl BB- 70x15, 70x15, 80x15, 80x8
Seated DB Wrist Curl- 10x15, 10x15, 10x11, 10x11
Wrist Roller F+R- 12.5x1, 12.5x1, 12.5x1, 12.5x1

m1- 1cup oatmeal, 1cup milk, 1cup blueberries, 3eggs, multivitamin, flax oil
m2- 2 can tuna, 4ww bread, apple
m3- brown rice, tofu, vegetables
m4[snack]- vegetables, 6 chips

pullups- x8, x4, x3
bb bentover row- 95x8, 95x8, 95x8
db bentover row- 50x8, 50x6, 45x8
bb preacher curl- 40x8, 40x7
incline db curl- 15x15, 15x10
BB Wrist Curl BB- 70x15, 70x15, 80x9, 80x9
Seated DB Wrist Curl- 10x15, 10x15, 10x11, 10x10
Wrist Roller F+R- 12.5x1, 15x1, 12.5x1, 15x1

Meal 1- 1cup oatmeal, 1cup milk, 1cup blueberries, 2cup yogurt, 1tbsp flax, multi
Meal 2- 2can tuna, 4slices bread, apple
Meal 3- 1cup rice, 2.5cup vegetables, 1block tofu

Cardio:
Rower - 10:00 @ 25spm

Meal 1- 1cup oatmeal, 1cup milk, 1cup blueberries, 2cup yogurt, 1tbsp flax, multi
Meal 2- 1lb shrimp, 2cup white rice
Meal 3- 1ft tuna sandwich [subway cheat meal]

chest dips- x5, x3, x3, x2
incline db bp- 25x8, 30x8, 35x8, 35x8
flat db bp- 30x7, 30x5, 27.5x6, 27.5x6
barbell curls- 30x8, 40x8, 40x8, 50x6
incline db bicep curl- 15x8, 17.5x8, 17.5x8, 17.5x8
bb wrist curl- 50x15, 60x15, 70x15, 70x10
seated db wrist curl- 10x15, 10x15, 10x8, 10x11
wrist roller- 10x.5, 10x.5, 10x.5, 10x.5

Meal 1- 1cup oatmeal, 1cup milk, 1cup blueberries, 2cup yogurt, 1tbsp flax, multi
Meal 2- 2can tuna, 4slices bread, apple
Meal 3- 1cup rice, 2.5cup vegetable curry, 1block tofu

Cardio:
10:00 on Eliptical
Decline ab workout

Meal 1- 1cup oatmeal, 1cup milk, 1cup blueberries, 2cup yogurt, 1tbsp flax, multi
Meal 2- 2can tuna, 4slices bread, apple, vegetable curry
Meal 3- Lots of rice, Shrimp curry

Cardio:
15:00 Eliptical

Meal 1- 1cup oatmeal, 1cup milk, 1cup blueberries, 2cup yogurt, 1tbsp flax, multi
Meal 2- 1ft Tuna sandwich[subway]
Meal 3- Rice, Vegetable curry

Meal 1- 1cup oatmeal, 1cup milk, 1cup blueberries, 2cup yogurt, 1tbsp flax, multi
Meal 2- 2can tuna, 4slices bread, apple
Meal 3- 1cup rice, 1block tofu, vegetable curry

Cardio:
0.5 mile Jog

Meal 1- 1cup oatmeal, 1cup milk, 1cup blueberries, 2cup yogurt, 1tbsp flax, multi
Meal 2- 2can tuna, 4slices bread, apple
Meal 3- 1cup rice, 1block tofu, vegetable curry

chest dip- x6, x6, x3
incline db bp- 45x6, 45x4, 45x3
flat db bp- 40x4, 35x4, 35x3
bb wrist curl- 50x15, 50x15, 60x15
seated db wrist curl- 10x15, 10x15, 10x15
wrist roller- 10x1, 10x1, 10x1, 10x1

cardio- 20 min on rowing machine

Meal 1- 1cup oatmeal, 1cup milk, 1cup blueberries, 2cup yogurt, 1tbsp flax, multi
Meal 2- 2can tuna, 4slices bread, apple
Meal 3- 1cup rice, 1block tofu, vegetable

No traning

Meal 1- 1cup oatmeal, 1cup milk, 1cup blueberries, 2cup yogurt, 1tbsp flax, multi
Meal 2- Souper Salad cheat meal
Meal 3- 1cup rice, 1block tofu, vegetable curry

Cardio: 1 mile @ 7:24

How's it coming?

What did you do... take March and April off?

I am going to join him with my journal. Maybe I will be good, if I post it. ;)

1/2 cup Heart to heart cereal with 1/2 cup fat free milk
8 raspberries
1 cup of low fat blueberry yogurt
1 1/2 cups of angel hair pasta with fresh tomatoes
3 mints
1 apple

40 minutes of aerobic ex. and 50 reps with 5lb. hand weights.

On second thought, I am going to discontinue this thread...I cannot subject you guys to it :)