Food, Supplement & Exercise Journal: 25.01.2012

DAY 3: Legs
Squats (ass to grass) 3 sets of 8-10: 2 – 15lb dumbbells
Deadlifts 3 sets of 8-10: 2 – 25 lbs dumbbells
Walking lunges 3 sets of 20 steps: 2 – 20lbs dumbbells
Leg extensions 3 sets of 8-10: 90, 95, 105 lbs
Leg curls 3 sets of 8-10: 75lbs

So I should not have lifted more weight for my leg extensions than my leg curls. The thing is the leg extensions were so damn easy. I have no clue why. Neeeext time, I’ll lift equally for both.

Still stretching. I’m not super sore, thankfully. I can still straighten my arms out. Aaahh, feels so good.

3+ mile beach run!! … my leeeegs.

– post workout protein “shake” (whey + water)
– corn beef hash, grapefruit, water
– apple
– spinach salad, chicken a la king
– almonds, apple
– spinach salad, beef, yogurt, granola bar, 1 square of chocolate
– orange

The only thing I regret is the granola bar. It wasn’t bad or unhealthy, but it was unnecessary. Water would have done the same job and probably better.

– morning: 2 recreate
– 1/2 scoop (~13g) GNC Pro Performance® AMP Amplified Wheybolic Extreme 60™ – Chocolate + water

I’m going to bump this up to one full scoop of 26g tomorrow. According to this site (,,20410520,00.html), I need a lot of protein since I’m light body building. I think that as long as I take whey after my lifting workout, I should be fine since I eat protein with every meal and my snack.

– (.375 pre-workout), .375 during & post workout = .75 liters
– (.375 morning), .375 pre-lunch = .75
– (.375 afternoon), .375 pt, .375 pre-dinner = 1.5
– .75 even = 3.75 liters of water a day

Thats not including the liquids I consume at meals. No wonder I’m so bloated… I’ll figure this out later.

So I took away the two in parenthesis and I felt a lot better. I should probably take away the water at meals too which would bring me up to about 4.34 LITERS a day. And I worry about not being hydrated?! I’m probably drowning myself.

Made good food choices yesterday except probably had more than 24 almonds last night. I think sitting at a desk can be boring, which leads to boredom hunger, and that study breaks should include physically getting up, not just surfing the web.

I feel better and therefore I look better. Long term influenced decisions bring so much more joy than short term influenced decisions!



Filed under abs, air force, bodybuilding, diet, exercise, food, goals, health, poo, protein, pullups, water, weightlifting, workout

2 responses to “Food, Supplement & Exercise Journal: 25.01.2012

  1. Pingback: Exercise Progression | Exercise.Food.Poo.

  2. Pingback: Food Dairy Calendar | Exercise.Food.Poo.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s