Week 1

Reflection: I am very happy with how hard i hit the gym in the first week. I am having troubles adjusting to the new diet but i just have to suppress my love for food. I will be experimenting with a few workout routines until i find the right balance between active and rest days. I can't wait to see how far i can take this competition. Thanks for all the support!

-Concrete

Monday 1/31/11

Food:

08:00 AM Total cereal with 8 oz of 1% milk
10:00 AM Cheesesteak (Wheat bun, Roast Beef, Provolone, Siracha)
01:00 PM Peanut Butter Sandwich on wheat with 8 oz of 1% milk
02:00 PM Powerbar
04:00 PM 5 Egg sandwich on wheat(2 yolks)
07:30 PM Protein Shake (26g of protein in 8 oz of 1% milk)
10:00 PM 8 oz steak and 8 oz of milk

Workout:Upper Body

Basketball (3 hours)
Bench Press 115 lbs Reps:10,10,10,8
Chest Flys 30 lbs Reps:10,8,8,8
Bi Cable Curls 60 lbs Reps: 10,10,10,8
Bicep Curls 30 lbs Reps: 8,7,5,4
Triceps Pulldown 60 lbs 10,10,10,6
Lat Pulldowns 100 lbs 10,10,10,10
Cable Rows 90 lbs 8,8,8,8
Shoulder Press 80 lbs 10,10,8,5
Front Deltoid Raise 30 lbs 8,8,8,8
Lateral Deltoid Raise 50 lbs 8,8,8,8
Rear Deltoid Fly 60 lbs 10,10,10,10

Tuesday 2/1/11

Food:

12:00 PM 4 Egg Croissant sandwich (2 yolk)
02:00 PM Protein Shake (26g of protein in 12 oz of milk)
03:00 PM Powerbar
04:00 PM 2 servings of Multi-grain crackers and Hummus
08:00 PM 3 slices of Thai Pizza (Chicken, cheese, peanuts, thai sauce, carrots)

Workout:

Calf Raises(Standing) 155 lbs Reps: 15,15,15,15
Leg press 215 lbs Reps: 20,15,12,10
Hip Abductor 100 lbs Reps: 12,12,12,12
Hip Adductor 100 lbs Reps: 12,12,12,12
Leg Extensions 90 lbs Reps: 10,10,10,10
Leg Curls 105 lbs Reps: 10,10,10,10

Wednesday 2/2/11

Food:

08:00 AM 2 servings of oatmeal, banana, and 8 oz of 1% milk
10:30 AM Powerbar
12:30 PM 1 serving of raisin bran cereal with 8 oz of 1% milk
01:30 PM Bologna Sandwich, 8 oz of milk, 1 serving of carrots
06:30 PM Protein Shake (26g of protein with 8 oz of milk)
08:00 PM Protein Shake (26g of protein with 8 oz of milk)
09:00 PM Banana and a Powerbar
10:30 PM Tri-tip and mixed vegetables (Potatoes,peppers,onions)

Workout:

Basketball (3 hours)
Pectoral Flys 90 lbs Reps: 10,10,10,10
Chest Press 120 lbs Reps: 10,10,10,10
Shoulder Press 70 lbs Reps: 8,8,8,8
Rear Deltoid Fly 60 lbs Reps: 10,10,10,10
Lateral Raises 50 lbs Reps: 10,10,10,10
Front Deltoid Raise 30 lbs Reps: 10,10,10,10

Thursday 2/3/11

Food:

10:00 AM Total Cereal with 8 oz of 1% milk
01:00 PM 4 Egg sandwich (Wheat, ketchup, mustard)
04:00 PM Protein Shake (26g of protein in 8 oz of milk)
05:30 PM Peanut butter, almond, and oats sandwich
06:00 PM 8 oz of milk

Workout:

Bicep Curls 30 lbs Reps: 10,8,8,6
Cable Curls 70 lbs Reps: 10,8,8,6
Ext Cable Curls 30 lbs Reps: 10,10,10,10
Tricep Pulldown 70 lbs Reps: 12,10,10,10
Assisted Dips 50 lbs Reps: 10,8,8,8
Seated Dips 105 lbs Reps: 10,10,10,10
Lat Pulldown 112.5 lbs Reps: 10,10,8,8
Seated Rows 75 lbs Reps: 10,10,10,10

Friday-Sunday Rest Days