Day 29: Chest April 28, 2014

Food

Breakfast:

• Coffee
• Omelet
• Sausage
• Potatoes with Gravy

Lunch:

• Chicken Nuggets
• Fries
• Corn
• Green Beans
• Carrots
• Dr. Pepper

Dinner

• Grilled Cheese
• Dr. Pepper
• Taco Salad

Workout

Exercise                                  Sets X Reps               Weight

Incline Dumbbell Flyes                 5 X 12                4 X 40, 50

Dumbbell Bench Press                 3 X 12                2 X 40, 50

Leverage Incline Chest Press       3 X 12                45, 2 X 50

Cable Crossover                         7 X 15                6 X 40. 45

Day 28: Rest April 27, 2014

Food

Breakfast

• None

Lunch

• Cheeseburger
• 3 Deviled Eggs
• Potato Salad
• Macaroni Salad
• Cheddar and Sour Cream Potato Chips
• 2 slices of Cherry Cheesecake

Dinner

• None

No Workout

Day 27 Rest April 26, 2014

All unknown

Day 26: Shoulders April 25, 2014

Food:

Breakfast

• Unknown

Lunch:

• Unknown

Dinner

• Meatloaf
• Coke
• Green Beans
• Chicken Parmesan

Workout

Exercise                                        Sets X Reps           Weight
Leverage Shoulder Press                   4 X 10          50, 55, 2 X 60
Side Lateral Raise                             4 X 10          2 X 20, 24, 20
Front Dumbbell Raise                       3 X 10              40, 2 X 30
Seated Bent-Over Rear Delt Raise    4 X 10              3 X 20, 24
Cable Rear Delt Fly                          4 X 10                    25
Standing Low-Pully Deltoid              7 X 10                    7.5 

Day 25: Rest April 24, 2014

Food:

Breakfast:

• None

Lunch:

• Boiled Sweet Potato
• 2 Veggie & Cheese Quesidillia

Dinner

• Meatloaf
• Coke
• Boiled Sweet Potato

No Workout

Day 24: Rest April 23, 2014

Food:

Breakfast:

• V8 Fusion + Energy
• Potatoes and Gravy
• 1/2 Smores Poptart

Lunch:

• Cheeseburger Pie
• Wild Cherry Pepsi

Dinner:

• Coke
• Cheeseburger

No Workout

Day 23: Rest April 22, 2014

Food

Breakfast:

• V8 Fusion + Pineapple
• 2 Smores Poptarts
• Vanilla Instant Breakfast
• 8 oz of Milk

Lunch

• Cheeseburger Pie
• Broccoli
• Mashed Potatoes
• Wild Cherry Pepsi

Dinner:

• Unknown

Workout

• None

Day 22: Back April 21, 2014

Food:

Breakfast

• None

Lunch:

• 4 slices Dominos Hawaiian Pan Pizza

Dinner:

• 1 slice of Dominos Hawaiian Pan Pizza
• Sobe Life Water
• Double Bacon Cheeseburger

Workout

Done, but unknown exercises

Day 21: Rest April 22, 2014

Food:

Breakfast:

• None

Lunch:

• Philly-style Cheesesteak Chunky Soup

Dinner:

• Pineapple Fruit Cup
• 4 slices Dominos Hawaiian Pan Pizza

No Workout

Day 20: Rest April 19, 2014

Food:

Unknown


Workout

• None

Day 19: Quads April 18th, 2014

Food:

Breakfast

• None

Lunch

• Cheesy Potatoes
• Angel Food Cake

Dinner:

• 4 slices of Dominos Pan Pizza

Workout

Exercise                       Sets X Reps               Weight

Leg Extensions                 3 X 20                75, 65, 60

Barbell Squat                   4 X 10                      55

Walking Lunge                 3 X 8

Leg Extensions                4 X 10                 4 X 60, 65

Day 18: Chest, Biceps and Forearms, April 17, 2014

Day 18:

Breakfast and Lunch:

• None

Dinner

• Bacon Alfredo Pasta

Snacks

• Blueberry Coffee Cake
• White Chocolate Coffee Blender
• 2 slice of a Medium Dominos Pan Pizza with Chicken, Green Peppers, and BBQ Sauce

Workout

Exercise                                               Sets X Reps               Weight

Barbell Incline Bench Press          3 X 12, 1 X 7 1 X 10       50 X 4, 45

Dumbbell Bench Press                              3 X 10                      40 lbs

Incline Dumbbell Flyes                              3 X 10                      40 lbs

Cable Crossover                                       3 X 12                      40 lbs

Decline Barbell Bench Press                      3 X 8                        45 lbs

Barbell Curl                                        1 X 10, 4 X 15     45 X 1 35 X 1, 25 X 3

Dumbbell Alternate Bicep Curl                   3 X 12                30 X 1, 40 X 2

One Arm Dumbbell Preacher Curl              3 X 10                15 X 2, 20 X 1

Hammer Curls                                            1 X 12                         40 lbs

Day 17:Rest April 16, 2014

Day 17

Breakfast:

• Tater Tops and Gravy
• Turkey Sausage
• 2 Cans of Dr. Pepper

Lunch

• None

Dinner:

• Cheeseburger

Snacks:

• Dark Chocolate Pomegranate

No Workout

Day 16: Rest, April 15, 2014

Day 16

Breakfast:

• Omelete
• Coffee
• Tater Tots and Gravy
• Biscuit and Gravy

Lunch and Dinner:

• Unknown

Snack:

• Dark Chocolate Acai Berry

No Workout

Day 15: Shoulders and Triceps: April 14, 2014

Day 15:

Breakfast:

• None

Lunch

• Chunky Creamy Chicken and Dumplings soup
• V-8 V-Fusion+Energy Peach Mango

Dinner:

• BBQ Brisket
• Cheesy Potatoes
• Green Beans
• Lemonade
• Apple Pie

Snacks

• Brookside- Dark Chocolate Goji

Workout:

Exercise                                    Sets X Reps                  Weight

Side Lateral Raise                          3 X 12                        20 lbs

Dumbbell Shoulder Press          2 X 12, 1 X 8                30 X 1, 2 X 40

Standing Low-Pully Deltoid            3 X 12                        7.5 lbs

Standing Front Barbell Raise Over  2 X 10                        25 lbs

Seated Bent-Over Rear Delt Raise  3 X 10                        20 lbs

Triceps Overhead Entension      2 X 15, 1 X 13, 1 X 15    40 X 2, 1 X 30

Dumbell One-Arm Triceps Extension  1 X 15                     10 lbs

Day 14: Rest, April 13, 2014

Day 14:

Breakfast:

• None

Lunch:

• None

Dinner:

• Mashed Potatoes
• Chicken Fried Steak
• Gravy
• Green Beans
• Wild Cheery Pepsi

Workout: None

Day 13: Legs, April 12, 2014

Day 13

Breakfast:

• None
• 
  

Lunch:

• Donut
• Chicken Fried Steak

Dinner:

• Mashed Potatoes
• Peas and Carrots
• Chicken & Broccoli Alfredo Bow Tie Pasta

Workout

Exercise                          Sets X Reps               Weight

Leg Extensions              2 X 15, 5 X 12       75 X 2,  80 X 5

Leg Press                             4 X 20                   125 lbs

Smith Machine Squat            5 X 10                50, 60 X 4

Lying Leg Curls            1 X 12, 2 X 10            60, 65 X 2

Seated Leg Curls          1 X 12, 2 X 10            70, 80, 75

Standing Calf Raises              3 X 12                120, 140 X 2

Seated Calf Raise          2 X 12, 1 X 10              96, 76 X 2

Day 12: Shoulders April 11th, 2014

Day 12

Breakfast:

• 2 Omeletes

Lunch:

• Grilled Cheese

Dinner:

• Grilled Cheese

Snacks

• Hostess- Apple Fruit Pie
• Chunky Baked Potato with Cheddar and Bacon Soup

Workout:

Exercise                                    Sets X Reps                Weight

Leverage Shoulder Press                4 X 10                 40, 50 X 3

Side Lateral Raise                          4 X 10              20, 24, 20 X 2

Standing Front Barbell Raise Over  3 X 10                45, 25 X 2

Seated Bent-Over Rear Delt Raise 4 X 10                     20 lbs 

Cable Rope Rear-Delt Rows          4 X 10                  60 X 3, 70

Smith Machine Shrug                      5 X 10                  40, 50 X 4

Day 11: Back April 10th, 2014

Day 11:

Breakfast:

• Unknown

Lunch:

• Strawberry Milk
• Chicken Sandwich
• Grilled Cheese

Dinner:

• Unknown

Workout

Exercise                                            Sets X Reps                          Weight

Wide-Grip Lat Pulldown                        4 X 10                               70 lbs

Barbell Deadlift                                      4 X 10                               55 lbs

One-arm Dumbell Row                          3 X 10                               25 lbs

Bent Over Barbell Rox                   2 X 10, 1 X 8                            65 lbs

Seated Cable Rows                                4 X 10                90, 100, 110, 120 lbs

Hyperextensions                                     4 X 10

Rope Straight-Arm Pulldown                  7 X 10                27.5, 32.5 X 4, 27.5 X 2

Day 10: Rest April 9th, 2014

Day 10:

Breakfast:

• None

Lunch:

• Salisbury Steak
• Mash Potatoes
• Gravy

Dinner:

• Winery Cheeseburger with Bacon
• 20 oz of Coke
• Extra-Large Cherry Beery

Snacks:

• Mozzarella Sticks
• Sobe Pina Colada

No Workout

Day 9: Arms April 8th, 2012

Day 9:

Breakfast;

• Bacon
• Potatoes with Gravy
• Omelet
• Milk with Instant Breakfast French Vanilla

Lunch:

• Peanut Butter and Honey Sandwich

Dinner

• Strawberry Milk
• Vegetarian Taco Salad
• Green Beans
• Chicken Fried Steak
• Chili Cheese Dog

Snack:

• Peanut Butter and Honey Sandwich

Water

• 5 cups

Pre-Workout Weight: 135.5

Workout

Exercise                                       Sets X Reps                              Weight

Triceps Pushdown Rope                   3 X 10                                  22.5 lbs

Close Grip Barbell Bench Press        3 X 7                                      65 lbs

Dip Machine                                    3 X 10                                    70 lbs

Triceps Pushdown Bar                     3 X 10                              27.5-37.5 lbs

Lying Triceps Press                          7 X 10                                     45 lbs

EZ-Bar Curl                                     4 X 12                                     45 lbs

Day 8: Chest April 7th, 2014

Day 8:

Breakfast:

• 4 oz Milk with Instant Breakfast French Vanilla
• 1/4 cup of Potatoes with Gravy
• Turkey Sausage
• V8 Vfusion +energy Orange Pineapple

Lunch:

• 4 slices of Dominos Memphis BBQ Chickin

Dinner

• 8 oz Strawberry Milk
• Peas and Onions
• Green Beans
• Roasted Potatoes

Snack:

• Sobe Strawberry Daiquiri
• Hardees Strawberry Milk Shake
• 2 slices of Dominos Memphis BBQ Chickin

Water Consumption:

• 7 cups

Pre-Workout Weight: 144 lbs

Exercise                               Set X Reps                       Weight

Incline Dumbbell Press            4 X 10                            40 lbs

Incline Dumbbell Flyes            6 X 10                            40 lbs

Smith Machine Bench Press    3 X 10                      40-50 lbs

Cable Crossover                    7 X 10                            25 lbs

Day 7: Legs April 6th, 2014

Day 7:

Breakfast:

• None

Lunch:

• None

Dinner:

• 8 oz Strawberry Milk
• Grilled Cheese
• Chicken Sandwich

Snacks:

• BBQ Pringles
• 1/2 of Sobe Life Water
• 2 Slices of Dominos Memphis BBQ Pizza

Workout:

 

Pre-Workout Weight: 140.5

Exercise                                Sets X Reps                  Weight

Seated Leg Curl                         3 X 10                      70-95 lbs

Standing Leg Curl                      3 X 10                            70 lbs

Stiff-Legged Barbell Deadlift      2 X 10                            45 lbs

Leg Extensions                          6 X 10                             85 lbs

Leg Press                                  4 X 10                   110-135 lbs

Lunges                                      3 X 10

40 Minutes of Soccer

Day 6: Rest April 5th, 2014

Day 6:

Breakfast;

• None

Lunch:

• 3 glasses of Dr. Pepper
• Hawaiian Quesadillas

Dinner:

• 1/2 of a Sobe Life Water
• Cheeseburger
• Sweet Potato Fries

Snack:

• Diet Dr. Pepper
• 6 Twizzlers

No Workout

Day 5: Shoulders April 4th, 2014

Day 5:

Breakfast:

• 8 oz Coffee with 1 Caramel Macchiato creamer and 2 sugar packets

• 8 oz Milk with Strawberry Breakfast Essentials powder

• 1 Sausage patty

• 1/2 cup of potatoes

• 1 omelet with cheese, peppers, and onions

Lunch

• Grilled Cheese

• 8 oz Strawberry Milk

Dinner

• Sobe Life Water- Strawberry Kiwi

• 4 Cheese Melt

• Sweet Potato Fries

Snack

• Bag of Brookside Dark Chocolate Pomegranate

Water:

• 3 Cups

Pre-Work Out Weight: 140.4 lbs

Workout                                                          Sets X Reps                        Weight
Seated Side Lateral Raise                                     6 X 10                            30-20 lbs
Dumbbell Bench Press                                         4 X 10                                30 lbs
Standing Front Barbell Raise Over Head              3 X 10                              45-25 lbs
Standing Low-Pulley Deltoid Raise                      3 X 10                              12.5-7.5 lbs
Dumbbell Shrug                                                  6 X 10                                   40 lbs

Day 4: Back April 3rd, 2014

Day  4:

Breakfast:

• None

Lunch:

• 8 oz Strawberry Milk
• Grilled Cheese
• Chili Cheese Fries
• Min Pumpkin Parfait

Dinner:

• 8 oz Strawberry Milk
• Chili Cheese Fries
• Honey BBQ Chicken
• Corn
• Grilled Potatoes
• Grilled Cheese

Snacks:

• 8 oz Pineapple Juice
• Peanut Butter and Honey Sandwich

Water:

• 12 Cups

Pre-Workout Weight: 144

Workout:

Reverse Grip Pulldown:                   4 X 10           85 lbs

One-Arm Dumbbell Row:               4 X 10            20-25 lbs

Bent-Over Barbell Row:                 3 X 10            45 lbs

Seated Cable Row:                        3 X 10            90 lbs

Deadlift:                                         4 X 10            135 lbs

Back Extensions:                            3 X 10            144 lbs

Days 2 & 3: Arms and Rest, April 1st & 2nd, 2014

Day 2:

Food and Drink Consumption:

Breakfast:

• Turkey Sausage Patty
• Gravy
• Tater Tots
• 10 oz Coffee with Caramel Macchiato Creamer

Lunch:

•  8 oz Strawberry Milk
• Grilled Cheese
• Boston Cream Parfait

 Dinner

• 2 slices of Cheese Pizza
• Grilled Cheese
• 8 oz Strawberry Milk

Water:

• 7 cups

Pre-Work Out Weight: 140.4 lbs

Workout                                Sets X Reps                        Weight

Rope Push-Downs:                    3 X 10                             60 lbs
Dips:                                          Skip                                  N/A
French Press:                             3 X 10                              35 lbs
Dumbbell Press:                         3 X 10                              30 lbs
Straight-Bar Push Down:            3 X 10                              70 lbs
Barbell Curl:                               3 X 10                              40 lbs
Preacher Curl:                            3 X 10                              50-70 lbs
Dumbbell Curl:                           Skip                                  N/A
Hammer Curl:                            Skip                                  N/A
Reverse Curl:                              Skip                                  N/A


Weight after Workout: 141.6


Day 3: Rest

Breakfast:

• None

Lunch:

• Einstein Bros Cheesy Chickin and Asparagus on Bagel Thin

Dinner:

• Cheesesteak
• Miss Vickies Smokehouse BBQ Chips
• 33 oz of Pineapple Juice

Snack

• Order of Onion Rings

Water Consumption:

• 7 cups