My Workout and Diet Journal

[Shay Williams]

Today I started a new workout program and wanted to keep track of my progress. I have seen others do this and think it is pretty cool the comments made. I need to keep in mind I have been out for about six weeks. I had hernia surgery and need to be careful with certain exercises. Anyway here goes:
4:30 AM CL Green Mag, White Blood, Lipo 6 X and Glycer glow
5:00 Apple
5:15- 6:00 45 min cardio, increasing speed every 10 minutes 4.25 miles
6:15 ON Shake
7:00 2 eggs 3 egg whites, oatmeal
10:00 Turkey Sandwhich
12:00 Talapia Mixed veggies
2:00 Lipo 6x
3:00 2 scoops ON shake
5:30 Chicken Wrap
7:30 1 banana, All Natural peanut butter, strawberries, Danon Light and Fit Yogurt, Skim Milk, 1 scoop ON Whey
9:15 Bed

In the morning I will tackle legs. I am a little hesitant since my surgery but I know I must do legs if I want the results I am looking for. I know I will not be able to walk.

[Shay Williams]

This is the first full leg day is 6 weeks. I am feeling it already. I wanted to focus more on form than weight considering I just had hernia surgery. I want to be real careful not to aggrivate it again.
4:30 Lipo 6x, green Mag, Glycer glow
5:00 apple
Intra workout Purplr Wraath
Smith Machine Squat 2 x 6 @ 175, 1 x 10 @ 155 2 x 12 @ 135
Leg Press 2 x 6 @ 360, 1 x 10 @ 270, 2 x 12 @ 180
Lunge 2 x 6 @ 35 lb DB's, 1 x 10 @ 25 lb DB's, 2x 12 no weight
Leg ext. 2 x 12 @ 80
Leg press Calf Raises 2 x12 @ 140
Seated Calf Raises 2 x 12 @ 90
Swiss Ball V-up 3 x15, Bench V-up 3x15, Swiss Ball Leg raises 3 x15, Cable Oblique Crunch 3 x 20, Crunch machine 3 x20 50lbs, Habging Leg raises 3 x 12
20 min cardio treadmill interval

I owe 2 x 12 on leg curls, the machine was bust everytime I went by. Will post diet tonight. I am up for advice on anything. I will do Shoulders, Traps, and Abs in the morning.

[Shay Williams]

I am waiting on my CL stack to come in then I am going to buy a program from stevep78. The stack is going to consist of Reduction, Purple Wraath, Green Mag, and White flood. I will try and post how I feel on a daily basis.

Today my lttle girl was sick at home so I could not go to the gym. I missed the cardio but still got some arms and abs in at home.

Standing DB curls 12, 10, 8, 6, 8, 10,
Superset with
Bench Dips 4 x 20

DB Triceps ext 12, 10, 8, 6, 8, 10
superset with
wide grip RB curls 4 x 20 blue band

DB Kick backs 4 x 12
superset with
Incline DB Curls 4 x 12

Overhead DB ext 4 x 12
Suoerset with
Scotts curls 4 x 12
Superset with
Exercise Ball Crunches 4 x 30

Wood Choppers 2 x 15
superset with
Lying leg raises 2 x 20

I felt pretty good after this but wished I could have pushed myself a little further with abs. However I had nothing left in the tank. Right now I am using super pump and I am not to impreesed with the energy it gives me. I took 1 1/2 scoops and wish I had taken two full ones.

I am also going as low sodium as possible.

[Shay Williams]

Today was rough. I got up at 4 my normal time. However this week has been far from normal. My wife did not get home till late on Tuesday so my schedule has been thrown off. This was the first morning I was able workout. And when you workout late then try really early it doesn't seem to give the body enough rest.

Anyway today I started my new CL stack and I am super pumped. The workout wasn't like I wanted it but I was tired.

Pre workout: Green Mag, White flood
Intra workout: Glycer grow and Purple wraath

Walked for 30 min
Machine rows overhand
superset
Underhand 4 x 12

T-Bar Rows
2 x 12
2 x 8

Wide grip lat pulldowns
4 x 12

Close grip pulldowns
4 x 12

RB standing rows (blue bands)
8 x 20 with 10 sec rest between

Standing Rope cable rows
4 x 15

Kept rest 30 sec between each set.

Started on Reduction took 1 pill has caused some stomach issues but not jittery. Going to try and get more protien from whole foods.

Breakfast. 1/4 poun extra leand HB patty, 2 egg whites, flax seed and whole grain english muffin. Fish oil tabs, Opti-Men, 1 Reuction

Mid morning snack: Apple, almonds

Lunch: 8 oz Chicken breast and serving Quinoa, Fish oil tabs

Mid afternoon: ON Nitro core shake

Dinner: 8 oz Chicken Breast

Night-time snack: 1 spoon all nutural PB and Nitro core shake

Using only Mrs. Dash and Salt sub to season all meats.