Thursday, February 10, 2011

Day 2


Height: 6'1''
Weight: 217lbs 
BF%: 13%


Lifting Circuit:
-DB Bench Press: 3x8 @90lbs
-Seated Row: 3x10 @ 160lbs
-Suppinated Bent Over Row: 3x10 @ 145lbs
-Upright Row: 3x8 @ 105lbs
-Dips 3x10(failure): @ bodyweight
-Shrugs 3x10: @ 95lbs
-Wrist flexions: 2x25 @ 75lbs
-Inverted Broomstick Twists: 3x35(failure) @ bodyweight
-Ab Circuit


Food Consumed

Breakfast: 1 1/2 cups Honey Bunches of Oats, 1 cup milk (295cal, 2.5g fat, 38g carbs, 18g sugar, 10g protein)
Snack: Smoothie with 2 scoops protein powder, 1 cup milk (220cal, 2g fat, 17g carbs, 16g sugar, 38g protein)
Lunch: 3oz Whole Wheat Pita, 5oz Tavern Ham, 2oz tomatoes, 2oz jalepeno peppers. 
(390cal, 5g fat, 26g carbs, 4g sugar, 26g protein)
Snack: Slice whole wheat bread, 2tbsp natural peanut butter, banana. (280cal, 17.5g fat, 47g carbs, 20g sugar, 16g protein)
Dinner: 10oz chicken breast, 6oz green beans, 1 slice whole wheat bread (430cal, 5g fat, 15g carbs, 10g sugar, 30g protein)

Total Nutrients Consumed: 1615cal, 32g fat, 143g carbs, 68g sugar, 120g protein.


Height: 6'1''
Weight: 199
BF%: >10%


  1. where was that picture taken? got any good links to online calisthenics vids??

  2. Good luck with the weight loss dude :)

    Have you tried putting all this info into (I realise this makes me sound like I work for the company, I don't! Heh)

    It's a really good way to keep track of everything! They do an app for your phone as well :) just thought I'd let you know as I'm using it to help me with my weight loss :)

  3. Will be coming back to check on your progress, keep us updated. Gl

  4. nice workout routine and your meals sound good too haha

  5. wow that sounds great and very effective

  6. those 38g of carbs for breakfast arent helping you much. get more protein, replace that cereal with eggs.

  7. Glad to be getting in on this towards the beginning. It will be fun to track your story. Good luck!

  8. Replace the Huney Bunches with oatmeal / eggs or at least not one of these sugar/carb filled abominations from General Mills and such.

    Btw, I dig the music :)

  9. wanna see some real progress, so good luck with this +following

  10. Wow, less than 10% body fat? With that kind of nutrition though, I'm sure you will achieve it someday. I'm gonna be watching your progress buddy, good luck.

  11. All these workout blogs are to keep me motivated, skinny fuck that I am(not skinnyfat, at least)

  12. I wish I had this kind of discipline.

  13. Love the Rocky pic.

    +10 for nostalgia.

  14. You got a lotta time to go, keep up the good work!

    I'm following you since I wanna see how it goes.

  15. Just wondering, how much do you run?

  16. Nice lifts.

    I've been reading through your blog and I really like it, I'll be following :)