4/29

Exercises:

5 sets of 100m dashes

I thought this was going to be brutal, but it wasn't that bad. After I realized that I should take longer strides, I beat my partner for the last 2 sets.

Food:

Banana
BBQ Pork
Strawberry Ice Cream
Few cups of milk
3 microwaveable dinners
Chunk of pork
40g protein
1/2 can Mixed Nuts

4/28

Was planning to do front squats, but I decided I would save the energy and have a really awful sprinting session tomorrow.

Food:

Few handfuls of Cheerios
40g protein
Meatball Pasta
Microwaveable Chicken Parmesan dinner
Banana
Vegetables
Mashed Potatoes
Large chunk of pork
40g protein

4/27

Food:

Subway Footlong Prime Rib
Cheerios
1 cup milk
Subway Footlong Roast Beef
Granola Bar
Orange
Subway Footlong Chicken Breast
40g protein

4/26

Exercises:

Dumbell Bench

70's x 10
80's x 10
80's x 6
70's x 9

One Arm Dumbell Row

85 x 10
90 x 10
90 x 10
95 x 10

For some reason my abs couldn't do anything today, so I just skipped them.

Curls

37.5 x 3 immediately followed by
35 x 3 immediately followed by
32.5 x 2

Overhead Press

47.5's x 6

Food:

Few handfuls of Cheerios
0.5L milk + 40g protein
0.5L milk + 40g protein
1/4 gallon milk
Subway Footlong Chicken

Damn lactose intolerance.

4/25

Exercises:

Few sets of high rep calf raises

Food:

1/4 box Cheerios
0.5L milk + 40g protein
Cream of Mushroom Hotdog Soup
Baked Portuguese Chicken
Fish Ball Noodle Soup
Shrimp / Dumpling Noodle Soup
Red Bean Ice
Subway Footlong Chicken Cheese Bacon BBQ

4/24

Couldn't eat that much today due to a tough Algorithms set.

Food:

Few handfuls of Cheerios
0.5L milk + 40g protein
Turkey breast + Beef + Salad
Hamburger + Pasta + Fruit + Grapefruit/Orange Juice
Mocha
Vitamin Water
Mixed Nuts
2 Granola Bars
Ham Omelet + Potatoes + Wheat Bread
0.5L milk + 40g protein

4/23

Exercises:

Deadlifts:

165x10
185x10
205x10
225x10

Lunges:
(on each leg)

115 x 5
135 x 5
155 x 5
165 x 5

Food:

Several handfuls of Cheerios
Beef + 3 Egg Whites + Salad
Salmon + Caesar Salad
1L milk
3 microwaveable dinners - lasagna, chicken pasta, salisbury steak
Vitamin Water
30g protein
2 cans tuna

4/22

Food:

Fruit
Roast pork, chicken, Korean ribs
Papaya juice
Couscous + Steam Vegetables + Slices of pork
1/3 gallon milk
1/4 box cheerios

4/21

Exercises:

Dumbell Bench:

85's x 6
90's x 6
95's x 4
100's x 1
95's x 3

One-Arm Dumbell Row:

85 x 10
90 x 8
95 x 6
100 x 6
95 x 7

Leg Raises:

30 x 4

Weighted Situps:

40's x 7
30's x 10

Dumbell Curls:

40's x 3 immediately followed by
37.5's x 3 immediately followed by
32.5's x 4

Tricep Extensions:

70 x 3 immediately followed by
60 x 3

Side Bends:

100 x 7 for left oblique
100 x 6 for right oblique

Food:

several handfuls of Cheerios
60g protein
Large turkey/chicken breast cold cut + salad - olives, red onions, green peppers, mushrooms, mixed berries, baby corn
2 microwaveable dinners (chicken / turkey)
fruit
chicken breast / avocado sandwich
steamed vegetables + a little couscous
2 small slices of pork

4/20

Food:

2/5 gallon milk
Several handfuls of Cheerios
Subway Footlong Subway Club
Subway Footlong Oven-Roasted Chicken Breast
30g protein
Cup of hot chocolate
In-n-Out triple burger

4/19

Exercises:

Few sets of high-rep calf raises

Food:

Bagel
Subway Footlong Mediterranean Chicken
Subway Footlong Italian BMT
1/2 gallon milk
1/4 box cheerios
90g protein
Izze - Blackberry

4/18

Exercises:

Squats:

185x6
195x6
205x6
215x6
225x6
235x6
245x1
255x1
265x1
275x1 (FAIL)

Food:

Few cups of milk
Roast Beef / Salad
2 pieces breaded chicken / pasta
3 microwaveable turkey or chicken dinners
60g protein
1/3 box of Cheerios

4/17

Food:

Bagel
30g protein
Large Cold Cut/Salad - Roast Beef, Turkey Breast, Chicken Breast, lettuce, green peppers, red onions, mushrooms, black olives
Vitamin Water
Guava Juice
1 3/4 Chicken Avocado sandwich
Mangosteen / Pear Naked juice
30g protein
1/3 gallon milk

4/16

Exercises:

Dumbell Bench:

85's x 6
90's x 6
95's x 3
90's x 5
100's x 1

One-Arm Dumbell Row:

85 x 8
90 x 10
95 x 6
100 x 6
100 x 4 on right arm, x 6 on left arm

Leg Raises:

32.5 x 10
32.5 x 4 + lighter reps to failure

Dumbell Curls:

37.5's x 7 immediately followed by 35's x 2

Dips:

1 set of 22

Side Bends:

95 x 10 for left oblique
95 x 8 for right oblique

Food:

Bagel
Steak
Chicken Caprice sandwich
Fruit
4 BBQ ribs
Vegetables/Beans
1/2 gallon milk
1 1/2 vitamin waters
30g whey protein

4/15

Food:

Bagel
Chicken Sandwich
Salmon
Fruit
Salad
1/2 gallon milk
2 pieces of fish
1 piece of chicken
3 small slices of bread
powerade
microwaveable chicken pasta
30g whey protein

4/14

Training:

Cleans:
135x3
155x3
165x3
175x2
185x1 power clean
185x1

Deadlifts:
275x1
300x1

Food:

Salmon
Tuna
2 Chicken/Avocado sandwiches
Salad
Fruit
Bagel
3 protein shakes
1/2 gallon fat-free milk
triple burger
watermelon naked juice
vitamin water