30 minutes on the treadmill.

Diet:

0.5 cup oats, 1 cup cottage cheese, 3 tbsp walnuts, .5 cup milk.

Banana, 35g whey, cup of milk, tbsp of pb.

2 cups of chicken breast, 1.5 cups of brown/wild rice, 0.5 cups raisins.

Banana, 35g whey, cup of milk, tbsp of pb.

1.5 cups cottage cheese, 10 grapes, 3 tbsp walnuts.

cals 2160. Protein 261g F 22% C 42% P 36%

March 31/09

10 min w/u run.

SQUAT

BARx5
95x8
145x3
195x2
215x1
235x1
255x5x3
215x5x2

BENCH

BARx5
95x8
145x3
165x2
185x1
205x5x3
165x5x2

$#@! Slow and sloppy on my last reps.. backdown sets to atone.. I'll try bumping back to 185 and working up from there again.. :(

CHIN UPS

5,5,5,4,4

Dropped the 10lbs to see if I could get more reps in.. Helped a LITTLE bit..

PLANKS

1 min front, 30 sec side.

April 2/09

Weight: 228

10 min w/u run.

DEADLIFTS

135x 7-10 x4

Think I'm getting the hang of these.. Will get a vid soon.. Getting my butt as low as I can to the ground, almost feel like I'm going to fall backwards.. Concentrating on lifting with my legs, not my back..

I'm feeling way more wasted doing these than when I started, so I must be getting better at form..

SPLIT SQUATS

50x5
70x4
90x3
110x2
120x1
140x5x3

BOSU PUSH UPS

15, 10, 10, 10, 8

FACEPULLS

"14"x10x3

Your squats are pretty much as good as mine now! Thats awesome for you... not so good for me. hahaha

IW

Really??!

Sweet..

Now I just have to get my deads off the ground..

I think I have them licked, though..

We'll wait and see on the next vid..

Diet:

1 cup bran cereal, 1 cup 1% milk, 3 tbsp walnuts, 0.5 cups blueberries, 40g whey.

1.5 cups cottage cheese, 1 cup grapes, 3 tbsp almonds

30g whey, 70g waxy maize.

2 double meat turkey wraps, no mayo.

2 cups whole wheat spaghetti, 2 cups chicken, .5 cups spaghetti sauce, some red peppers, onion.


Cals. 2920 289g Protein C 45% P 39 F 16%

April 4/09

10 min w/u run.


SQUAT

BARx5
95x8
145x3
195x2
215x1
235x1
255x5x3
215x5x2

BENCH

BARx5
95x8
145x3
165x2
175x1
190x5x3
165x5x2

Shoot.. Forgot it was military presses today..

SINGLE ARM ROWS

40x5
60x5
75x4
85x3
105x5x3

HANGING CHAIR RAISES

10x3


DIET:

Oats, 1% cottage cheese, 3 tbsp walnuts, 1% milk

1.5 cups cottage cheese, 1 cup grapes, 3 tbsp almonds

bran cereal, 1% milk, .5 cups dried blueberries, 40g whey, walnuts

1 cup brown rice, 8oz. salmon, salad with olive oil dressing.

70g waxy maize, 30g whey.

bran cereal, 1% milk, .5 cups dried blueberries, 40g whey, 3 tbsp. walnuts

1 cup 1% cottage cheese.

3130 cals. 293g protein. F 21% C 41% P 37%

April 6/09

Diet:

Oats, 1% cottage cheese, 3 tbsp walnuts, 1% milk

1.5 cups cottage cheese, 1 cup grapes, 3 tbsp almonds

1 cup brown rice, 2 cups chicken breast, .5 cup tomato sauce, .5 onion

1 cup chicken breast, 1 cup broccoli, 1 cup brown rice.

12oz smooth tofu, 2 tbsp peanut butter, 2 tbsp cocoa powder, 30g whey, 1 tbsp fructose, 1 tsp vanilla (chocolate tofu pudding)

2860 cals. 290g protein. F 25% C 35% P 40%

June '08: 204 lbs, 21.5% b.f. (isolation excersizes, 10-15 reps)

Waist: 37.25 Upper Chest: 44.0 Chest: 41.5 Ribs: 38.5 Hips: 42.5 Thigh: 25.5 Calf: n/a

Sept '09: 210 lbs, 21.8% b.f. (started SS)

Waist: 37.75 Upper Chest: 44.0 Chest: 42.5 Ribs: 40.0 Hips: 43.0 Thigh: 25.5 Calf: n/a

March '09: 231 lbs, 23% b.f.

Waist: 41.0 Upper Chest: 44.75 Chest: 43.5 Ribs: 41.75 Hips: 44.0 Thigh: 25.0 Calf: 16.0

June '08 to March '09:

Waist: +3.75 Chest: +2.0 Upper Chest: +0.75 Ribs: +3.25 Hips: +1.5 Thigh: -0.5 Calf: n/a

80 pounds a day of cottage cheese will make that waist bigger :)

Yeah, that's what I get for eating too much, trying to bulk (3200-3300 cals a day).

Gonna keep it around 2900, now..