First Ever WOD!!!

So Today I decided to do a WOD
I made it up as well=

20 min AMRAP
75lb Overhead Snatch x 5
BW Pullups x 5
185lb Deadlift x 5

Completed 13 Rounds!!!!! Yayyyy

yyy

Chely

Ayyyyy

Orale Goku

Kamehameha

Fighting Styles

Snake Style

Fighting Styles

Tiger Style

MONDAY!!!!!!!!!!!

Squats - 4 sets increase weight
Incline Barbell Press - 4 sets increase weight
Deadlift - 4 sets increase weight
Military Press - 4 sets increase weight
Biceps Pull-Ups - 4 sets increase weight
Dips - 4 sets increase weight

Zyzz

ZYYZYZYZYYYZYYYZZZZZZYZYZZZZZZZ

SSJ 2 Gohan

Hell Yes!

April 11 2012

Hamstrings, Quads, Calves -

Branch Warren

BB

April 9 2012

Back, Biceps, Front Delts -

Wide Grip Pull Up's - Bodyweight x 10

Machine Row - Focus on Contracting the Scapula and a Good Stretch (Moderate Weight)

Dumbbell Shoulder Press (Heavy)

Military Press (Moderate) - Focus on the move, slow coming down

Deadlift (High Rep) - Moderate Weight

Laying on Incline Bench Dumbbell Curls - Moderate Weight (Concentrate on Stretch Down)

Reverse Barbell Curl - Moderate Weight

Laying on Incline Bench Shrug Dumbbells - Moderate Weight (Concentrate on Mid Back/Traps)

Laying on Ground Cable Bar Curl (Heavy) - Focus on keeping Elbows in and hard contraction, full stretch down

DBZ

DBZ

FLEX LEWIS!!!!!!!

Legs Workout

Squat - Light Weight, Working on Technique
Leg Press - Moderate to Heavy Weight
Lunges - Moderate Weight
Leg Extensions - Light (Work on Contractions)
Leg Curl - Moderate Weight
RDLs - Moderate to Heavy
Squat - Moderate

Coleman 1

KAI GREENE Posing

March 4-9 2012

MONDAY -

Standing Military Press - 7x85 8x95 6x115 5x125
Single Arm Lateral Raise - 8x25 7x30 6x40
Standing Dumbbell Curls - 8x30 8x35 6x40
Deadlift - 7x205 6x245 5x285
Wide Grip Lat Pulldown - Heavy 3 sets
Machine Row - Heavy 3 sets
Heavy Dumbbell Shrugs
Cable Curls - Heavy 3 sets

WEDNESDAY -



FRIDAY -

Dumbbell Bench Press - 55x8 65x8 70x6 75x5
Rear Delt Flye - Heavy 4 sets
Dumbbell Front Delt Raise - Heavy 3 sets
Close Grip Bench Press - Heavy 4 sets
Rope Cable Extensions (Overhead) [Try Standing Straight Up] - Medium 3 Sets
Barbbell Upright Row

Split For 20-26

MONDAY - Back, Biceps, Forearms, Shoulders

Dumbbell Bicep Curls (Medium) - 30 x 8 | 35 x 8 | 40 x 8
Dealifts (Heavy) - 185 x 8 | 235 x 6 | 285 x 6
Bent Over Barbell Row (Medium) - 145 x 8 | 165 x 8 | 195 x 8 *[Between Sets Switch Over to Underhand]
Pull-Ups (Medium) - (Bodyweight) x 8 | 15 Plate x 8 | 25 Plate x 6 *[Between Sets Switch Over to Underhand]
Clean & Press (Medium) - 165 x 6 | 185 x 6 | 195 x 6
Lateral Raises (Medium) - 25 x 9 | 30 x 9 | 35 x 9
Dumbbell Bicep Curls (Heavy) - 35 x 8 | 40 x 8 | 45 x 8 (Hammer Curls)
Shrugs (Heavy) - 75 x 8 | 85 x 8 | 90 x 8

WEDNESDAY - Quads, Hamstrings, Calves, Glutes



FRIDAY - Chest, Triceps, Shoulders

Dumbbell Bench Press (Heavy) - 60 x 10 70 x 7 75 x 6 80 x 4
Incline Bench Press (Medium) - 115 x 8 145 x 7 155 x 4
Cable Triceps Kickbacks (Light) - 17 x 8 30 x 8 37 x 8
Triceps Dips Machine (Heavy)
Chest Press Machine (Medium)
Reverse Pec Dec Flye (Medium)
Chest Flye Machine (Medium)
Barbell Front Pulls (Heavy)
Seated Skull Crushers (Medium)
Dips (Heavy)

Moti

Kai Greene Posing

3 Day - PUSH PULL split

MONDAY - Back, Biceps, Forearms, Shoulders

Dumbbell Bicep Curls (Medium) - 25 x 8 30 x 8 35 x 8
Dealifts (Heavy) - 185 x 8 225 x 6 275 x 6
Bent Over Barbell Row (Medium) - 135 x 8 165 x 8 185 x 8 *[Between Sets Switch Over to Underhand]
Pull-Ups (Heavy) - 25 Plate x 6 30 Plate x 8 35 Plate x 6 *[Between Sets Switch Over to Underhand]
Clean & Press (Medium) - 165 x 6 185 x 6 195 x 6
Lateral Raises (Light) - 20 x 9 25 x 9 30 x 9
Dumbbell Bicep Curls (Heavy) - 30 x 8 35 x 8 40 x 8
Shrugs (Heavy) - 75 x 8 80 x 8 85 x 8

WEDNESDAY - Quads, Hamstrings, Calves, Glutes

FRIDAY - Chest, Triceps, Shoulders

Dumbbell Bench Press (Heavy) - 60 x 10 70 x 7 75 x 6 80 x 4
Incline Bench Press (Medium) - 115 x 8 145 x 7 155 x 4
Cable Triceps Kickbacks (Light) - 17 x 8 30 x 8 37 x 8
Triceps Dips Machine (Heavy)
Chest Press Machine (Medium)
Reverse Pec Dec Flye (Medium)
Chest Flye Machine (Medium)
Barbell Front Pulls (Heavy)
Seated Skull Crushers (Medium)
Dips (Heavy)

Songs

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February 7 2012

MEAL 1 (Breakfast):
2 Whole Eggs, 3 Egg Whites, 1/2 Potato, Glass of Orange Juice, Oatmeal

MEAL 2(Snack):
1/2 chicken, 1/2 pasta, 1/2 Sweet Potato

MEAL 3:
Subway Sandwhich (Chicken, Tomato, Cucumber, Spinach)

MEAL 4:
1 cup Garbanzo Beans, 1 Chicken, 1 cup of tomatoes, 1 cup of Melon

MEAL

Ronaldo Doc 1 & 2

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January 31 2012

MEAL 1 (Breakfast):

2 Whole Eggs, 3 Egg Whites, 1/2 Potato.

MEAL 2:

1 cup of Whole Wheat Pasta, 1 Chicken Breast, cup of Marinara, 2 Asparagus.

MEAL 3:

2 Sandwich Breads 1 cup of Tuna 3 Tomatoes.

MEAL 4:

1 cup of Pasta 1 chicken Breast cup of Alfredo.

MEAL 5:

1 cup of Whole Wheat Pasta 1 Chicken Breast Olive Oil 1 Orange cup of Honeydew.

Rooonaldo 6 (1/2)

Rooonaldo 5

Roonaldo 2

Rooonaldo 3

January 30 2012

MEAL 1 (Breakfast):

2 Whole Eggs, 3 Egg Whites, 1 cup of Oatmeal, Scoop of Peanut Butter, Scoop of Jelly, 2 pieces of Multi Grain Sandwich Flat Bread.

MEAL 2 (Pre-Workout):

1/2 Chicken Breast, 1/2 cup of Whole Wheat Pasta.

DURING WORKOUT (Gatorade):

Deadlift - 275lbs x 4

Incline Bench Press - 150lbs x 5

MEAL 3 (Post-Workout):

Whey Protein

MEAL 4:

1 Chicken Breast 1 cup of Pasta, 1/2 cup of Potatoes, Marinara Sauce 2 Asparagus

MEAL 5:

1 Chicken Breast 1 cup of Pasta, 1/2 cup of Potatoes.

MEAL 6:

1 Chicken Breast, 1 cup of Whole Wheat Pasta.

MEAL 7 (Bedtime):

1 Whole Grain Bread 2 Spoons of Lactose Free Cottage Cheese.

Rooonaldo

January 28 2012

MEAL 1 (Breakfast):

3 Whole Eggs, 3 Egg Whites, 1/2 potato, 1/4 Loaf of French Bread

MEAL 2:

1 Salmon, 1 cup of Rice

MEAL 3:

1 Chicken, 1 cup of Rice, handfull of Almonds

MEAL 4:

1 Chicken, 1 cup of Rice, handfull of Almonds

MEAL 5:

1 Chicken, 1 cup of Rice, handfull of Almonds

WORKOUT STATS:

Standing Military Press - 105lbs (30lbs) x 6

Hang Clean - 105lbs (30lbs) x 6

Lateral Delt Raise - 30lbs x 6

Front Delt Raise - 30lbs x 6

Hang Raise - 95lbs (25lbs)

January 26 2011

Weighed in @ 167lbs today.

January 23 2012

Chest & Back Workout - (Max Weight & Reps)

Incline Bench Press - 145lbs x 6 (50lbs) (5lbs increment next time)

Incline Dumbbell Flyes - 40lbs x 7 (Can step It Up)

Pull-Ups - 35lb x 4 (Very Hard barely Got it)

Barbell Rows - 165lbs x 6 (60lbs) (Very Hard, maybe 10lbs less)

Dumbbell Flat Bench Press - 70lbs x 5 (Hard but got easier after a couple of times)

Dumbbell Rows - 85lbs x 8 (Wore Straps, can add 5lbs)

Deadlifts - 115lbs (35lbs) (Lower Back was hurting for some reason, can step it up next time)

January 22 2011

MEAL 1 (Breakfast 10:15AM) - 2 Whole Eggs, 3 Egg Whites, 1 cup of Beans, 4 Corn Tortillas, 1 cup of Oatmeal, 1 Spoon of Jelly

January 10 2011

MEAL 1 (Breakfast):

2 Whole Eggs + 3 Egg Whites + 2 Pieces of Whole Wheat Bread

1 Cup of Oatmeal + 1 Spoon Crunchy Peanut Butter + 1 Spoon Jelly Jam

MEAL 2 (Pre-Workout):

1 Piece of Chicken Breast + 1 Cup of Brown Rice + 1 Cup of Pineapple

* During Workout Drank 1 Bottle of Powerade

WORKOUT: Hamstrings + Quadriceps + Calves

Leg Extensions 110 x 8 | 150 x 8 | 190 x 8 | 210 x 7

Dumbbell RDLs 35 x 8 | 40 x 7 | 45 x 8 | 50 x 8

Front Squat 25 x 8 | 35 x 8

Single Leg Press + Leg Press Calf Raise 45 x 8 | 70 x 8 | 85 x 7

Leg Press + Leg Press Calf Raise 125 x 10

Leg Curl 110 x 8 | 130 x 8 | 150 x 7

Dumbbell Lunges 35 x 8 | 45 x 8

Barbell Lunges + Calf Raise 60 x 8 | 80 x 8

MEAL 3 (Post-Workout):

1 Scoop of Hydrobuilder

MEAL 4:

1 Chicken + 2 Cup of Whole Wheat Pasta + 1 Spoon of Olive Oil

MEAL 5:

1 cup of Chicken + 1 cup of Black Beans & Green Beans + 1 cup of Wild Rice

MEAL 6:

Lactose Free Cottage cheese + handful of Almonds

*IE - All these days i've been eating Asparagus in between and drinking loads of water, as well as supplementing Opti-Men, DHEA, Melatonin, Biotin, Iron, Vitamin D3, Chromium Picolinate, Fish Oil, Coenzyme Q-10.

January 9 2011

Woke up Early as Fuck!!! lights went out in the house, had to help mom and dad with vehicle and garage door issue, eating was as follows:

MEAL 1 (Breakfast):

2 Whole Eggs + 3 Egg Whites + 2 Pieces of Whole Wheat Bread

1 Cup of Oatmeal + 1 Spoon Crunchy Peanut Butter + 1 Spoon Jelly Jam

MEAL 2 (Pre-Workout):

1 Piece of Chicken Breast + 1 Cup of Brown Rice + 1 Cup of Pineapple

* During Workout Drank 1 Bottle of Powerade

WORKOUT: Chest & Back

Incline Dumbbell Press 45 x 8 | 55 x 8 | 60 x 7 | 60 x 6

Pull Up's BW x 8 | BW x 7 | BW x 6

Barbell Bench Press 35 x 8 | 45 x 8 | 45 x 6

Barbell Row 25 x 8 | 35 x 8 | 45 x 9

Chest Fly Machine 110 x 10 | 130 x 8 | 150 x 6

Dumbbell Pullover 55 x 9 | 55 x 8

1 Arm Decline Dumbbell Press 45 x 8 | 55 x 7

Deadlift 45 x 8 | 45 x8

MEAL 3 (Post-Workout):

1 Scoop of Hydrobuilder

MEAL 4:

1 Milanesa Steak + 1 Chicken + 1 Cup of Brown Rice + 1 Cup of Bow Tie + 1 Spoon of Olive Oil

MEAL 5:

1 Chicken + 2 cups of Whole Wheat Pasta + Marinara + 1 spoon of Olive Oil

MEAL 6:

Lactose Free Cottage Cheese + Handful of Almonds

Kanye WTT

Oklahoma

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January 5 2011

Meal 1 (10:38AM): 3 Whole Eggs, 2 Egg Whites, 2 Pieces of Bread, 1 Cups of Oatmeal, 1 Spoon of Walnuts, 1 Spoon of Jelly Jam.

January 4 2011

Meal 1 (10:38AM): 2 Whole Eggs, 3 Egg Whites, 2 Pieces of Bread, 1 Cups of Oatmeal, 1 Spoon of Crunchy Peanut Butter, 1 Spoon of Jelly Jam.

Workout (12:50 - 1:32):

Military Press: 6 x 25 / 7 x 25 / 8 x 25

RDL: 8 x 35 / 8 x 45 / 8 x 65

Barbell Row: 8 x 45 / 6 x 65 / 4 x 65

Pull Ups: Bodyweight x 6 / BW x 6 / BW x 7

Meal 2 (Post Workout): Protein Bar With Water

Meal 3 (1:45PM): 1/2 Cup of Whole Wheat Pasta, 1/2 Cup of Turkey Meat

Meal 4 (4:00PM): 1 1/2 Cup of Whole Wheat Pasta, 1 Cup of Turkey Meat, 1 cup of Honeydew Melon.

Meal 4 (6:05PM): 1/2 Cup of Walnuts, 1 Cup of Oatmeal, 6oz of Cranberry Juice

Meal 5 (8:00PM): 1 1/2 Cup of Whole Wheat Pasta, 1 Cup of Turkey Meat, 1 cup of Honeydew Melon.

Meal 6 (8:00PM): Oranges

Meal 7 (11:58PM): Lactose Free Cottage Cheese & Mixed Nuts

January 3 2011

Meal 1 (10:18AM): 2 Whole Eggs, 3 Egg Whites, 2 Pieces of Bread, 1 Cups of Oatmeal, 1 Spoon of Crunchy Peanut Butter, 1 Spoon of Jelly Jam.

Meal 2 (1:45PM): 1/2 Cup of Whole Wheat Pasta, 1/2 Cup of Turkey Meat

Meal 2 (1:45PM): 1/2 Cup of Whole Wheat Pasta, 1/2 Cup of Turkey Meat

Meal 3 (3:00PM): 1/2 Cup of Walnuts, 1 Cup of Oatmeal, 6oz of Cranberry Juice

Meal 4 (4:05PM): 1 1/2 Cup of Whole Wheat Pasta, 1 Cup of Turkey Meat, 1 cup of Honeydew Melon.

Meal 5 (6:00PM): 1 Cup of Oatmeal & Walnuts & Cranberry Juice.

Meal 6 (8:00PM): Protein Bar

Fucked up that night and got Drunk, Slept at like 2:40AM

January 2 2012

Meal 1 (10:38AM): 2 Whole Eggs, 3 Egg Whites, 2 Pieces of Bread, 1 Cups of Oatmeal, 1 Spoon of Crunchy Peanut Butter, 1 Spoon of Jelly Jam.

Workout (12:50 - 1:32):

Bench Press: 10 x Bar / 10 x 25 / 8 x 35 / 8 x 35

Squat: 8 x Bar / 6 x 35 / 7 x 35 / 8 x 35

Deadlift: 8 x 35 / 8 x 60 / 8 x 60

Dips: Bodyweight x 6 / BW x 8 / BW x 10 / BW x 8

Meal 2 (Post Workout): Protein Bar With Water

Meal 3 (3:25PM): 1 Piece of Chicken Breast, 2 Cups of Brown Rice, 2 Chicken Tacos, 1/2 Cup of Emerald Mixed Nuts.

Meal 4 (6:12PM): 1 Whole Egg with Tomato Sauce, 1 Chicken Taco.

Meal 5 (7:11PM): 1 Piece of Salmon, 1 cup of Whole Wheat Pasta.

Meal 6 (10:19PM): 1/2 cup of Emerald Mixed Nuts, 1 cup of Lactose Free Cottage Cheese.

January 1st 2012

So Far, I woke up and ate:

Meal 1 (11:33AM): 2 Whole Eggs, 3 Egg Whites, 2 Pieces of Bread, 1 Orange, 1 Banana, 2 Cups of Oatmeal, 1 cup of Cranberry Juice, 1 Spoon of Crunchy Peanut Butter.

Meal 2 (2:15PM): 3 Small Pieces of Steak, 1/2 a Potato, 1 Tomato.

Meal 3 (4:03PM): 1 Gala Apple.

Meal 4 (6:10PM): 1/2 Salmon, 1 cup of Green Beans & Carrots.

Meal 5 (8:22PM): 1 cup of Whole Wheat Pasta, 1/2 cup of Turkey.

Meal 6 (10:53PM): 2 spoons of Lactose Free Cottage Cheese & Mixed Emerald Nuts.

BODYWEIGHT: 150lbs

DECEMBER 31st 2011

Ok this post is for yesterday cuz i didn't get a chance to update:

eat yesterday and it was great:

Meal 1: 2 Whole Eggs, 3 Egg Whites, 2 Pieces of White Bread Toast, 1 Orange, 1 cup of Oatmeal, 1 Spoon of Peanut Butter Crunchy, 1 Spoon of Jelly Jam.

Meal 2: 1 cup of Lactose Free Cottage Cheese, 1 cup of Mixed Emerald Nuts

Meal 3: 1 1/2 pieces of Chicken Breast, 2 cups of Brown Rice, 1/2 cup of Mixed Emerald Nuts, cup of tomatoes, 1 Orange

Meal 4: 1 cup of Honeydew Melon

Meal 5: 1/2 cup of Brown Rice, 1/2 piece of Chicken Breast

Meal 6: 1/2 cup of Turkey, 4 Large Asparagus Pieces

Meal 7: 3 spoons of Lactose Free Cottage Cheese.