Scott's back again Journal.

[scott1968s]

Home from work at 7:00pm, ate, bathed the kids..Let them splash like crazy..had fun. Put them in bed and hit the basement...

Mood when starting: tired as usual, but that usually wears off. Had American idol on for a bit, then the Knick Game in the background and it was not doing it for me. Turned off the TV and the Band of the evening was Linkin park... Felt good tonight.


1x8 Squat w/u, 121
2x8 stiff deadlift 121,121

2x8 I bench 131, 131
1x8 I fly 35 (stayed the same)

2x8 chins(wd,nu) 16,16 - made a mistake here wanted to go up....
2x8 bent rows(wd,nu) 82,82

1x10 shrugs, 121- (went up 40 pounds or so)

1x8 Shoulder B-bell press 72 (changed from D-Bell, this and felt good)
1x8 lat raise 25 (stayed at same weight)
1x8 rear delt 15 (Stayed at same weight)

2x8 b-bell curl 72,72- felt real good, nice pump

2x8 overhead ext. 60,60

2x10 standing calf raise 121,121 (went up almost 25 pounds)

2x12 crunch/leg lift BW,BW

Plans are for thursday or Friday night. Well see depending on work schedule.

[gymgirl]

workouts are looking good scott! i bet it is hard to get motived that late at night, especially after your commute, work, kids repsonsibility...good for you for sticking with it and getting it done!:

[scott1968s]

Plan to w/o tonight.....Just a quick note... need to get back on to Fitday and track my caloric intake... I am eating well, looking to take in 3000 calories. Will commit today to a test and document meals....

[maverick]

Linkin Park, nice. They take up a few slots on my gym playlist too. If thats your taste, you might wanna try "30 Seconds To Mars", especially the song "Battle Of One".

[scott1968s]

Originally Posted by maverick

Linkin Park, nice. They take up a few slots on my gym playlist too. If thats your taste, you might wanna try "30 Seconds To Mars", especially the song "Battle Of One".

I'll have to check them out. I even forgot I have the Linkin Park CD. With this being the age of Burning music, it is easier to just make a mix CD.

I like a wide range of music, anything from LP to DMX, old school rock, etc.. As long as it is fast, hard and doesn't wake my children up while I am working out.

[scott1968s]

Today's meals..

Breakfast:
........................................cal....... .prot......fat......carbs
1.5 cup ff milk.....................127.......12........0.... .....18
1.5 cup of cereal.Opt.Rec......380......15........12........7 0
1 cup of lf cottage cheese ....160......24........2..........14
w/1 tpsn honey....................65.......0..........0.... ......17
6 egg whites........................90.......24........0 ...........0
totals...............................822........75 .......14.......119

Lunch
4oz grilled chicken................186.......32........4..........0
Medium Baked Potato (plain)...220........5........0..........51
1.5 cups OJ........................165.........3........0.. ........37
6oz of peach Soy Yogurt.......160.........6.......3...........27
total..................................731........ 46......7........115

Sub total: ........................1553......121......21..... ..234

Snack:
Detour Bar..........................350.......30......11...........32

Snack
Almonds.............................210.......9... .....16............9
Apple................................80.........0. ........0.............21
.......................................290........9........16............30


Dinner
Shrimp..............................105......25... ......0.......... .0
1.5 cup brown rice..............225......6...........5...........115
bread crumbs.....................55........2..........1. ............8
Olive oil............................120.......0........ ..14...........0
.......................................505.....33.........20............123

After w/o
2 cups l/f milk....................260.......16.........6.... .........24
protien powder..................120........24.......1..... ...........3
......................................380........40.......7...............27


today's total...................3078........233.......75.. .......446

Reached goal of 3000 but need to look at %s

[scott1968s]

Good w/o went up in every exercise. Logged All I ate today. Need to get back into fitday.

1x8 Squat w/u, 133
2x8 stiff deadlift 133,133

2x8 I bench 133, 133 ( went up very little,misread last log entery)
1x8 I fly 40

2x8 chins(wd,nu) 22,22 - felt good
2x8 bent rows(wd,nu) 89,89

1x10 shrugs, 138- (went up 61 pounds over last 2 w/os)

1x8 Shoulder B-bell press 77
1x8 lat raise 30
1x8 rear delt 20

2x8 b-bell curl 77,77- felt real good, nice pump

2x8 overhead ext. 67,67 - a bit uncomfortable wrists

2x10 standing calf raise 133,133 (increased almost 40 pounds, last 2 w/os)

2x12 crunch/leg lift BW,BW

Next w/o over weekend, will change up a bit

[scott1968s]

Breakfast.............................CAL......... ...P...........F............Carbs
5 strips of turkey bacon..........100............15.........2.5........... .0
3 Whole grain panckes............240............6...........7... ......... 40
1 cup l/f cottage cheese.........160...........24...........2....... .....14
totals..................................500....... ....45........11.5.........54

Lunch
2 slices w/wheat bread...........180.............8..............3.. .........34
6 oz tuna.............................175.............3 2............5.............0
1 TBSP l/f mayo.....................45..............0........ ......4.5..........1
medium potato......................220.............5..... .........0...........51
2 cups l/f milk.......................160.............16..... ........6...........25
totals..................................780....... ......61............18.5......111


Snack:
Detour Bar..........................350.......30......11...........32

Snack:
Almonds.............................210........9.. .......16...........9
Pear..................................100........1 ...........1..........25
2.5 string cheese.................175.......15.........10.... .......0
total..................................485.......2 5........27..........34

Dinner:
5oz pork chop(lean)...............320.......46........16... ........0
1.5 cup corn........................160.........6......... .2..........38
total..................................480.......5 2.......18..........38

Snack...ok call it what is is desert:
1 cup reduced fat ice cream....240........6............8.........36

daily total...........................2835.....219...... ...94......305

=protien,33% fat 23%, carbs 44%

did not reach goals of 3000 calories.... could have done w/o ice cream,but itis fun trying to gain weight... can definately tweak and adjust.

[scott1968s]

Week two is over for this program and I feel good. Definately putting up more weight and controlled. Working through the initial tired feeling.

Night off, usually entering my w/o log at this time... Entered the last two days of meals.. need to tweek my intake and log in fitday to better monitor. comments appreciated on the meals.

The next couple of days will be challenging in terms of eating.. Going to Bother-in-inlaws, always treats there. However, will need to attach the turkey (always serves cold cuts)....when everyone has desert, will again attach the turkey.

Will allow a little cheat during the Superbowl. At least I am having people at my home so I can control what I want to eat.....

To any viewers,, have a nice week end...

[scott1968s]

Got home from work late, tire, have projects and will start traveling soon. This alway posses a challenge for for working out and eating right..

Ate OK over the weekend did cheat a bit, suprisingly not during the superbowl but on Sat. at my brother in laws. Had a piece of cake.... At least it was good....

Felt strong tonigh, long w/o... changed up some exercises.

1x8 Squat w/u, 143
2x8 stiff deadlift 143,143

2x8 flat bench 143, 143 ( changed from I-Bench)
1x8 flat bench flys 40 (changed from incline)

2x8 chins(wd,nu) 24.5, 24.5 - ( strugled a bit on second set)
2x8 bent rows(wd,nu) 94,94

1x10 shrugs, 155- (went up about 80 pounds since 1/26 w/o)

1x8 Shoulder B-bell press 82
1x8 lat raise 30
1x8 rear delt 20

2x8 b-bell curl 82,82- felt real good, nice pump- as usual

2x8 weighted dips 44,44 - (changed from overhead press)

2x10 standing calf raise 143,143

2x8 roll outs(from standing position) - tough felt all over body

Will conitnue with 8 reps and next week change to 5 reps.. Thinking of a new program in 3 weeks or so....

[scott1968s]

I have a fitday account and just started to add this and will try and keep it up. Used on occassion in the past, but really helps with breaking down my intake. I have the link in my signature... I se other peoples just say Fitday.. No sure how to go about doing this.. if anyone could help.

As of 12:56 p.m. my time, it looks like you are having a good and clean eating day. I'm sure you will have lots of viewers and periodic comments.

[scott1968s]

Originally Posted by pierini

As of 12:56 p.m. my time, it looks like you are having a good and clean eating day. I'm sure you will have lots of viewers and periodic comments.

How do you get your Fitday journal to just state "Fitday" rather than the entire link?

thanks

Hi Scott,

I'm running late for a meeting and I gotta go NOW! Maybe gymgirl or one the others can guide you. If not, later on tonight or tomorrow I can.

Have a great day!

[scott1968s]

Originally Posted by pierini

Hi Scott,

I'm running late for a meeting and I gotta go NOW! Maybe gymgirl or one the others can guide you. If not, later on tonight or tomorrow I can.

Have a great day!

thanks I would appreciate that..