Long1020's Workout Log New Year, Time for A New Me

[Long1020]

Hey guys, I figured this would be a great way to track my progress and keep a log of my workouts and diet. ** Pics will come up within the week**

Too make a long story short...
- age 14 weight 180 at 5"7- all fat
- age 17 weight 130 at 5"11
- Now age 19 weight 180 at 5"11 (put on some mass, but a good amount of fat as well)
- Tired of Being skinny fat, want more confidence and want to live healthier,

My Diet-

Fruits
Vegetables
Whole Grains ( Brown Rice, Oatmeal, Sweet Potato)
Nuts
Olive Oil
Flax Seeds
Avocado
Protein Powder
Greek Yogurt (Plain)
Beans
Grass Fed Chicken and Beef (have rarely)
Water
Green Tea

Supplement Stack

Trutein (Whey Protein)
Kre- Alkalyn (Creatine)

Todays Diet January 1st, 2013

Breakfast- 1/2 cup of oatmeal, 1/2 cup of blueberries, a banana, a cup of greek yogurt, 3 cups of green tea
Snack 1 - Banana
Lunch- 1 cup of rice, 1/2 cup of Garbanzo Beans, 1 tablespoon of olive Oil
Workout- Chest and Biceps
Post-workout shake
Post workout meal- 1/2 cup of oatmeal, 1 scoop of whey protein, apple
Dinner- sweet potato, greek yogurt, 1 scoop of whey protein, 1 cup of snow peas, 1 large carrot, 1 tablespoon of olive oil
snack 2- whey protein shake, 22 Almonds


Calorie Total- Around 2200
Grams Of Protein- 155 grams

Todays Workout- Chest and Biceps (rest 1-2 minutes)

Dumbbell Bench Press
12 Reps of 35 pound Db's
10 of 40
8 of 45

Dumbbell Incline Press
12 reps of 30
10 of 35
8 of 40

Dumbbell Flys
8 reps of 30 pound Db"s
10 of 25 pounds
12 reps of 20 pounds

Dumbbell Pullover
8 reps of 45 pounds
10 of 40
12 of 35

Dumbbell Bicep Curl
12 reps of 15 pounds
10 reps of 20 pounds
8 reps of 25 pounds

Seated Dumbbell Curl
12 of 15 pounds
10 of 20
8 of 25

Preacher Curl
8 of 15 pounds on each side
10 of 12.5
12 of 10

Hammer Curl
8 reps of 25 pounds
10 of 20
12 of 15

[Long1020]

Day 2- January 2, 2013

Breakfast- 1/2 cup of oatmeal, 1/2 cup of blueberries, a banana, 1/2 scoop of whey protein, greek yogurt
Snack 1- Orange, 3 cups of Green Tea, Multivitamin
Snack 2- Whey Protein
Workout
Post Workout Shake
Post Workout Meal- 1 cup of Rice, 1/2 Cup of Garbanzo beans, 1 tablespoon of Olive Oil, greek yogurt, 1/2 scoop of whey protein
Dinner- Sweet Potato, 1 tablespoon of olive oil, 1 chicken thigh(no skin), snap peas, 1 cup of kale w/garlic and olive oil
Snack 3- whey protein shake, 22 almonds

Calories:2240
Protein: 168 grams of protein

Squat (done on a smith machine because there is no squat rack)
12 reps of 50 pounds on each side
10 of 55
8 of 60

Lunges (done with Dumbbells)
8 reps of 25 pound Db's
10 of 20
12 of 15

Leg Extensions
8 of 115 pounds
10 of 100
12 of 90

Straight Legged Deadlifts (done with a barbell)
12 reps of 25 pounds on each side
10 of 27.5
12 of 40

Leg Curl
8 reps of 100
10 of 90
12 of 80

Standing Calf Raises (done on a smith machine)
12 reps of 45 pounds on each side
12 of 45
15 of 40

Seated Calf Raises (machine)
15 reps of 145 pounds
12 of 130
12 of 130

Standing Calf Raises- Superset (Max amount of Reps as possible)
21 reps of 35 pounds on each side

Seated Calf Raises - Superset
25 reps of 115 pounds

[Long1020]

Week 1 Day 3- January 3, 2013

Breakfast- 1/2 cup of oatmeal, 1/2 cup of blueberries, 1 tablespoon of flaxseeds, 1 scoop of whey protein
Snack 1 - apple
Workout
Post workout shake
Post workout meal- 1 cup of rice, 1 cup of kale sautéed with garlic and olive oil, 1 chicken thigh (no skin), 1 tablespoon of olive oil
Dinner- 1 cup or rice, 1/2 cup of kale sautéed with Garlic and olive oil, 1/2 scoop of whey protein, Greek yogurt, 1/2 cup of black beans, 1 tablespoon of olive oil
Snack 2- Whey protein, 22 almonds
snack 3 - 1/2 cup of black beans, 5 oz of tuna, 2 tablespoons of mayonnaise (made with olive oil)


Today is Back and Triceps, the rest of my diet and workout will be updated later in the day.

Lat Pulldowns on machine
12 reps of 60 pounds
10 of 80 pounds
8 of 100

Double Dumbbell Row
12reps of 30 pounds
10 of 35
8 of 40

Sitting Machine Row
8 reps of 90 pounds
10 of 80
12 of 70

Back Extensions
8 of holding 25 pounds
10 of holding 10 pounds
12 of holding 5 pounds

Close Grip Barbell Bench Press
12 reps of 15 pounds on each side
10 of 20
8 of 25

Dips
8 reps of bodyweight
10 of 16 pounds assistance
12 of 22 pounds assistance

Dumbbell Skull Crushers
8 reps of 25 pounds
10 of 20
12 of 15

Machine Tricep Pulldown (V Bar)
8 reps of 70 pounds
10 of 60
12 of 50

[Long1020]

Week 1- Day 4- January 4, 2013

Breakfast, 1/2 Scoop of whey protein, 1/2 banana 3 cups of green tea
Workout
Post workout shake
Post workout meal- 1 cup of rice, 1/2 cup of beans, 1 tablespoon of olive oil, greek yogurt (vanilla), 1/2 scoop of whey protein
Lunch- sweet potato, 2 tablespoons of mayonnaise, 5 ounces of Tuna , 1 tablespoon of olive oil
Snack- Apple
Dinner- 1 cup of rice,1/2 cup of broccoli/cauliflower/ carrots, 1 tablespoon of olive oil, chicken thigh, a little chicken breast meat
Snack- whey protein, 22 almonds

Shoulders and Calfs

Seated Dumbbell Shoulder Press
12 reps of 30 pounds
10 of 35
8 of 45

Bent Rear Dumbbell Deltoid Raise
12 of 10 pounds
10 of 15
8 of 20

Dumbbell Upright Row
8 reps of 35 pounds
10 of 30
12 of 25

Dumbbell Shrugs
8 reps of 55 pounds
10 of 50
12 of 45

Dumbbell Lateral Raise
8 reps of 20 pounds
10 of 15
12 of 10

Dumbbell Frontal Raise
8 reps of 15 pounds
10 of 10
12 of 10

Smith Machine Standing Calf Raise (3 different ways) Burnout Sets
Toes pointed outward
Regular Position
Toes pointed inward

Starting with 70 pounds on each side
Finish with 45 pounds on each side

* Did not write down reps ranges *

[Long1020]

Week 1 Day 5- January 5, 2013

Breakfast- 1/2 cup of oatmeal, 1/2 scoop of whey protein, vanilla greek yogurt, 1/2 cup of blueberries, 1 tablespoon of flax seeds
Snack- 2 large carrots
Lunch- 1 cup of brown rice, 1 tablespoon of olive oil, 1 chicken thigh, 1/2 cup of black beans
Snack 2- 1/2 cup of oatmeal, 1/2 scoop of whey protein, vanilla greek yogurt, 1/2 cup of blueberries
Dinner- 1 sweet potato, assorted vegetables (Broccolli, carrots, Corn, Peppers), 1 chicken breast, 1 tablespoon of olive oil
Snack- whey protein, 22 almonds, 2 pieces of general Tsao's chicken to make my mom happy

*Rest Day*

Feels Good

[Long1020]

Week 1 Day 6 January 6, 2013

Breakfast-1/2 cup of oatmeal, 1/2 scoop of whey protein, greek yogurt, 1/2 cup of blueberries, 1 tablespoon of flax seeds, banana
snack- Apple
Lunch- **Cheat Meal** - 7 Dolmas (rice wrapped in grape leaves and olive oil), 1 sweet potato cranberry and qunioa cake, 1 1/3 cup of Seitan, roasted garlic (Very healthy but delicious Cheat Meal)
Snack 2- Whey Protein
Dinner- Pork Chop, 1 cup of brown rice, 1/2 cup of black beans, 1 tablespoon of olive oil
Snack 3- Whey protein, 22 almonds

*Rest Day* Feels better, Back to the Gym Tomorrow