Nutrition for 11-9-08 (Legs)
 

Upon waking- Beta Alanine

7am-
4 egg whites- 0 0 16
2 whole eggs (large)- 10 2 12
1/2c oats- 2 22 4
1/4c slivered almonds- 14 6 6
1/4c raisins- 0 31 1
cinnamon
multivitamin
Vitamin D3
Omega 3-6-9

10am (Preworkout)
5 oz chicken breast- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c (80g) asparagus- 0 3 3

1030am-
Beta Alanine
Citrulline Malate
CEE
Glutamine

11am- GYM

12pm- Postworkout
1 scoop whey protein- 1.5 4 24
2 scoops waxy maize- 0 72 0
Vitamin B

1pm-
5 oz chicken 4.5 0 25
1/2c white rice- 1 22.5 2.5
3/4c (80g) asparagus- 0 3 3

4pm-
1 can tuna- 1.5 0 33.5
1/2c brown rice- 1 22.5 2.5
3/4c (80g) cup broccoli- 0 4 2
5g glutamine

7pm-
5oz chicken- 4.5 0 25
1/2c oats- 2 22 4
3/4c (80g) broccoli- 0 4 2

9pm-
Casein shake- 1 4 24
Magnesium
Zinc
Vitamin C
B Complex

Results from 11-9-08 (Legs)
 

Squats-
1st set- 135lbs x 10
2nd set- 185lbs x 8
3rd set- 205lbs x 7
4th set- 215 x 6

Leg Press- Not including the weight of the sled
1st set- 180 x 12
2nd set- 270 x 10
3rd set- 360 x 8
4th set- 450 x 7
5th set- 500 x 6

Leg Extension
1st set- 120 x 12
2nd set- 140 x 10
3rd set- 160 x 8
4th set- 190 x 6

Lying leg curl
1st set- 90 x 10
2nd set- 100 x 8
3rd set 105 x 8
4th set 110 x 7

Leg curl
1st set- 100 x 10
2nd set- 110 x 9
3rd set-120 x 8
4th set 130 x 8

Overall I wasn't in the right mindset today. I am getting over a cold so I felt like I was weak while I was lifting. But I do feel good that I finished my routine without any problems with my knees. I will continue to put squats first.

Tomarrow is Chest and Biceps

Nutrition 11-10-08 (Chest and Biceps)
 

Upon waking- Beta Alanine

6am
1 scoop whey- 1.5 4 24
1/2c oats- 2 22 4
1/4c slivered almonds- 14 6 6
1/4c raisins- 0 31 1
cinnamon
multivitamin
Omega 3-6-9

8am
5 oz chicken breast- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c broccoli- 0 4 2

11am
5oz chicken- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c broccoli- 0 4 2

2pm
1 can tuna- 1.5 0 33.5
1/2c oats- 2 22 4

4pm-
1 scoop whey- 1.5 4 24
1/2c brown rice- 1 22.5 2.5

7pm-
5oz chicken- 4.5 0 25
1c white rice- 0.5 53.2 4.4
3/4c asparagus- 0 3 3
5g glutamine

7pm-
1 can tuna- 1.5 0 33.5
1/2c oats- 2 22 4
3/4c (80g) broccoli- 0 4 2

9pm-
Casein shake- 1 4 24
5g glutamine
Magnesium
Zinc
Vitamin C
B Complex

I forgot my notebook today, so I don't have the weights I lifted today. I will remember tomarrow. Tommarrow is back and traps.

Nutrition for 11-11-08 (Upper back and Traps)
 

Upon waking- Beta Alanine

6am
1 scoop whey- 1.5 4 24
1/2c oats- 2 22 4
1/4c slivered almonds- 14 6 6
1/4c raisins- 0 31 1
cinnamon
multivitamin
Omega 3-6-9

8am
5 oz chicken breast- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c broccoli- 0 4 2

11am
5oz chicken- 4.5 0 25
1/2c brown rice- 1 22.5 2.5
3/4c broccoli- 0 4 2

2pm
1 can tuna- 1.5 0 33.5
1/2c oats- 2 22 4

4pm-
1 scoop whey- 1.5 4 24
1/2c brown rice- 1 22.5 2.5
Beta Alanine
Citrulline Malate
CEE

530
1 scoop whey- 1.5 4 24
2 scoops waxy maize- 0 72 0

7pm-
5oz chicken- 4.5 0 25
1c white rice- 0.5 53.2 4.4
3/4c asparagus- 0 3 3
5g glutamine

7pm-
1 can tuna- 1.5 0 33.5
1/2c oats- 2 22 4
3/4c (80g) broccoli- 0 4 2

9pm-
Casein shake- 1 4 24
5g glutamine
Magnesium
Zinc
Vitamin C
B Complex

Sorry I haven't posted in a couple days. I thought that cold was out of me but it wasn't. I still lifted, but I didn't go heavy, but by the time I got home from the gym, I wanted a shower and relax. I am all good now and back to 100% tomarrow. Will try and post nutrition tonight.

Sorry I haven't been posting guys. I was trying to get everything ready for Graduate School. I start tonight and I'm trying to make a schedule.