Workout Log

[kylewebber44]

Here I will be tracking my workouts and nutrition for me getting in shape. I will try to keep this updated on a daily basis.

Workout: 2/16/13 4:45AM

Pre-Workout: 1 scoop of Dymatize Elite Whey Vanilla, and 2 scoop of Evogen EVP. I really like this pre-workout because it is stimulant free.

Incline DB Press: 80 X 7 (3 sets), 85 X 5
Hammer Strength Row: 135 each side X 8, 160es X 8, 160es X 6
Standing MOHP: 115 X 9, 125 X 6 (2 sets)
T-Bar Rows: 135 X 15, 135 X 13
Pec Deck: 160 X 15, 175 X 12 (2 sets)
Decline skull-crushers: 60 X 12 (3 sets)
Preacher Curl: 70 X 15, 80 X 13, 90 X 12

Post Workout: Shake consisting of 1 scoop whey, 5g micronized creatine, and 2 sccops of Xtend.

Meal after shake: 3 egglands best whole eggs, 1 cup of quick oats, 1/4 cup low fat mozzarella cheese, 1tbsp reduced sugar ketchup.
Supps with meal: 2 capsules of fish oil, 2 capsules of flaxseed oil, 2 tabs of glucosamine, 1 tab vitamin d-3, 1 tab of vitamin C.

Meal 2: 1 scoop whey, 10 whole wheat ritz crackers, 1 garlic and herb laughing cow cheese, 1 serving of ON fitness fiber
Meal 3: 8oz Chicken tenderloins, 65g of brown rice, 1 cup of stir fry vegetables, and 1tbsp of low sodium soy sauce
Meal 4: 1 1/2 servings of frosted mini wheats, 8oz skim milk, 1 tbsp natural peanut butter
Meal 5: 8oz Chicken tenderloins, 65g of brown rice, and 1 cup of stir fry vegetables

Stats for the Day:

Weight upon waking: 184lbs
Nutrition: 2660kcal, 228g Protein, 59g Fat, 305g Carbs. Since I have added more carbs a few weeks ago I feel more full and continue to lose weight.

[kylewebber44]

So, last night while watching the All-Star game festivities, I worked on some hip flexibility and foam rolling. I think it helped my squats and deadlifts this morning. I have a really good and long workout.

Pre-Workout: Cellucor N03 chrome (3 tablets) and 1 scoop of Dymatize Elite whey vanilla. I got the Cellucor as a sample and this is my first day taking it. I am going to write a review on it soon.

Squats: 245 X 3, 250 X 3, (dropped weight to focus even more on my form) 225 X 5 (2 sets)
Conventional Dead-lift: 315 X 3, 335 X 3, 345 X 3. I am still getting used to deadlifts after squats, it is starting to feel good.
Lying Leg curls: 140 X 10. 155 x 8, 170 x 6
Seated calf raises: 90 x 10, 90 x 10, 115 x 7, 115 x 7, 125 x 6, 130 x 6
Ab work: (3 sets each exercise): Hanging leg raises, rope crunches, leg raises on a flat bench, and bench crunches.

Post-Workout: 1 scoop of whey, 2 scoop xtend.
Meal 1 (about an hour after my workout): 3 egglands best whole eggs, 1 cup of quick oats, 1/4 cup low fat mozzarella, 1tbsp reduced sugar ketchup. Supps: fish oil, flaxseed oil, ON opti men, glucosamine, vitamin c, vitamin d-3

Meal 2: 1 golden apple, 15 whole wheat ritz crackers, 1 scoop whey, 1 serving ON fitness fiber, 1 laughing cow garlic & herb cheese
Meal 3: 3 slices of turkey bacon, 6oz chicken breast tenderloins, 65g brown rice, 1 cup of stir fry vegetables
Meal 4: 2 servings of Crispix cereal, 12oz skim milk
Meal 5: 1 serving of frosted mini-wheats, 8oz skim milk, 1 scoop of whey

[kylewebber44]

2-18-13 Cardio

Got about 7 hours of sleep last night, felt great. This morning I knocked out some cardio. I walked on an incline (burned 350kcal in 30 minutes); I love my polar heart rate monitor, everyone needs to pick one up. This is the only real way to know your heart rate and how many calories you burn. Also, I weighed in at 181 this morning, about 6lbs from where I want to finish my cut. I need to get some updated pics on my bodyspace.

Meals:

1 scoop of whey before cardio

1 scoop of whey and 2 scoops x-tend after cardio.

3 whole eggs, 50g of mushrooms, 1/4 cup low fat mozzarella, 1tbsp reduced sugar ketchup, 1 cup of oats
Supplements w/breakfast: vitamin C, vitamin d-3, glucosamine, flaxseed oil, fish oil, ON opti men

2 servings of ritz whole crackers, 1 laughing cow cheese, 1 scoop of whey, 1 scoop of ON fitness fiber

6oz ground turkey, 65g of brown rice, 88g of stir fry vegetables, 2tbsp of low sodium soy sauce

6oz chicken, 65g of brown rice, 88g of stir fry vegetables, 2tbsp of low sodium soy sauce

[kylewebber44]

2-19-13 Upper Body Power

Today I had a great warmup. I did 7 minutes on the treadmill and then I do some shoulder mobility work. I used an elitefts mini pro band to work my shoulders this made a big difference (no shoulder pain).

DB Flat Press: 85x5, 90x5, 95x4, 95x4
DB Incline Row (chest against the bench): 60x8, 65x8, 70x7
Hammer Strength Wide Chest: 160es x8, 160x7, 165x5
Close Grip Pulldown: 160x10,165x8,165x8
Cable Lateral Raise: 10x10,15x8,15x8
Seated Overhead DB extension (tricep): 30x8, 35x7, 35x7
Seated DB curl: 30x8, 35x8, 40x6

Since I am working out everything twice a week, I am rarely going to failrure. I usually leave one rep in the tank and this has helped me to keep my strength up. Also, with a few weeks left in my cut I am 181lbs and have not really lost any strength.

[kylewebber44]

2-20-13 Lower Body

Tried out some front squats for the first time in a while.

Front squats: 155x6, 165x4, 175x2, 135x12
RDL: 245x7, 255x6, 265x6
Standing calf raise: 290x10, 290x9, 290x10, 310x7
Seated calf raise: 115x7, 115x6, 125x6
Leg extensions: 160x15, 175x13, 175x13
Seated leg curls: 160x15, 175x13, 175x13

[DJaRiHardstyle]

where/when's your contest man?

[kylewebber44]

where/when's your contest man?

I am actually not doing one until next year, I just wanted to start up a workout log. I see you are 6 weeks out, when/where is yours? Good luck!

[kylewebber44]

Today was an off day which was needed. Tomorrow I just have some cardio and abs, aiming to burn 350-400kcal during cardio.

[kylewebber44]

2-22-13 & 2-23-13

On the 22nd, I knocked out 30 minutes of cardio walking on a treadmill. I ended up burning 380kcals. Once that was finished, I decided to hit some abs. I started with hanging knee raises for 3 sets, then moved on to rope crunches for 3 sets, then ball rolls (lower abs) for 3 sets, then finished off with crunches for 3 sets.

This morning
Warm-up: 5 min walk on the treadmill, then band stretches for shoulder mobility. I did sets of 15 on everything: Internal rotations, external rotations, face pulls, and band pull aparts.
Incline DB PRess: 80x6 (4 sets)
Barbell row: 185x10 (3 sets)
Seated DB overhead press: 65x9 (3 sets)
Hammer strength row: 115 (each side)x11 (3 sets)
Pec Deck: 160x12 (3 sets)
Straight bar pushdowns: 62.5x12 (3 sets)
Barbell curls: 65x12 (3 sets)

Strength is still maintaing during this cut, but some of these sets are starting to feel heavier. By not going to failure, it has helped me to keep my strength up throughout my workouts and enable me to hit every body part 2x a week.