Day 33: Tuesday

8:10am: Good morning. Right now I'm having a bowl of chicken chili for breakfast.

10am Tuesday: At 10:55am I had my preworkout shake.
At 12pm I had my postworkout shake.

Weights:

Bench:
185x3
187.5x3
190x2 +5lbs from 12/25

Incline bench: (struggled on my first two sets then decreased to increase rep range.)
157.5x1x2
145x5

Dips:
x4 x3 x4 no increase

At 2:30pm I had a double chicken burrito bowl from Chipotle with brown rice, black beans, peppers, onions, and salsa.

Afterwards, I spent the rest of my day at Courtney's friends house for new year. We had pasta and stuff.

Day 32: Monday

8:15am: Good morning. Right now I'm having a lean body, 1/2 a scoop of whey, and 2 tbsps of PB2.

2pm: At 11:25am I had a bowl of chicken chili.

7:30pm: At 2:55pm I had my preworkout shake.
At 4pm I had my postworkout shake.

Weights:

Pull-ups:
x2 x1 no increase

Chin-ups:
x3 x3 no increase

Deadlift:
330x3
335x3 +5lbs from 12/23

Barbell curl:
115x6x2 no increase

At 7:10pm I had a bowl of chicken chili.

 

10:40pm: At 9:45pm I had a quest bar.

Day 31: Sunday

8:15am: Good morning. Right now I'm having a bowl of brown rice, beef, and cheese.

11:25am: Right now I'm having a bowl of brown rice, beef, and cheese.

4pm: Right now I'm having a bowl of chicken chili.

8:30pm: At 6:40pm I had a bowl of chicken chili.

Day 30: Saturday

8:20am: Good morning. At 8:15am I had 2 slices of whole wheat with a tbsp of pumpkin butter and 2 scoops of whey in water.

8:20pm: At 11:30am I had my preworkout shake.
At 12:45pm I had my postworkout shake.

Weights:

Overhead press:
80x6
90x4 no increase

Lateral raise:
70x6
75x6 +12.5lbs from 12/14

Dumbbell shrug:
230x8
240x8 +20lbs from 12/14

Palm-up wrist curl:
40x4
40x6 no increase

Knee to elbows:
x15 x13 +5 overall from 12/14

At 2pm I had a 1/2lb burger with bacon, cheese, and an egg with a vanilla milkshake.

At 5:50pm I had 2 scoops of whey with water.

At 8:15pm I had some brown rice, beef, and cheese.

 

Day 29: Friday

8:25am: Good morning. Right now I'm having 2 mini bagels, 1 tbsp of fruit spread, and 1.5 scoops of whey with a cup of milk.

Day 28: Thursday

12:40pm: At 9:55am I had my preworkout shake.
At 11am I had my postworkout shake.

Weights:

Squats:
235x2
235x1 +5lbs from 12/19

Dumbbell lunges:
120x4x2 +5lbs from 12/19

Single legged calf raise on leg press:
330x10x2 +5lbs from 12/19

Seated calf raise:
145x8
160x8

Glut ham raise: (Skipped, felt nauseous)

I was feeling pretty sick during today's workout, must be all of this holiday food. 
 

Day 27: Christmas Wednesday

11:45pm: Merry Christmas! At 9:45am I had 2 blueberry mini bagels, 4oz of greek yogurt, 1 tbsp of fruit spread, and 1 and 1/2 scoops of whey.

At 12:15pm I had a bowl of turkey chili.

At 3pm I had some food at my cousins.

At 8pm I had some rice, beans, chicken, plantain, and a pastelito.

Day 26: Tuesday

11:45pm Wednesday: Hey, so I completely forgot to update this yesterday.

At 9:55am I had my preworkout shake.
At 11am I had my postworkout shake.

Weights:

Bench:
180x3
185x2x2 +10lbs from 12/18

Incline bench:
150x4
155x4
155x3 +5lbs from 12/18

Dips: 
x6 x6 x3 +10 overall from 12/18

At 1pm I had a bowl of turkey chili.

At 4:45pm I had a scoop of whey before I went to a Christmas party.

At around 7pm I had dinner.

Day 25: Monday

8:10am: Good morning. Right now I'm having 2 blueberry mini bagels, 8oz of greek yogurt with a tbsp of fruit spread, and a scoop of whey.

12:30pm: Right now I'm having a bowl of chili.

5:20pm: At 2:55pm I had my preworkout shake.
At 4pm I had my postworkout shake.

Weights:

Pull-ups:
x3 x2 no increase

Chin-ups:
x3 x3 no increase

Deadlift:
330x3x2 no increase

Barbell curl:
135x6
135x3 +20lbs from 12/14 

Day 24: Sunday

8:15am: Good morning. For breakfast today I'm having 2 blueberry mini bagels, 8oz of greek yogurt with a tbsp of fruit spread, and a scoop of whey.

11:30am: Right now I'm having a quest bar to hold myself over before I go out to eat with my pops. 

4pm: At 1:30pm I had 1/2 of a chicken, some rice, and green beans.

10pm: At 5pm I had some brown rice, black beans, and ground beef.

 
At 8:20pm I had some white rice, beans, chicken, plantain, and a fried egg.

Day 23: Saturday

8:10am: Good morning. Right now I'm eating 8oz of greek yogurt, a scoop of whey, 2 blueberry mini bagels, and a tbsp of fruit spread.

Day 22: Friday

8:20am: Good morning. Right now I'm having 4oz of greek yogurt, a scoop of whey with water, two slices of whole wheat toast, a tbsp of peanut butter, and a tbsp of fruit spread.

2pm: At 11:40am I had a bowl of beef, black beans, and brown rice.

At 1:55pm I had 2 scoops of whey. I'm planning on baking some cookies with Courtney so I know I won't be able to get much protein from those. 

9:50pm: At around 7pm I had a bowl of chicken katsu which was rice, onion, chicken, and an egg.

Since around 9pm I've randomly been eating cookies that Courtney and I made.

Day 21: Thursday

12:25pm: At 9:55am I had my preworkout shake.
At 11am I had my postworkout shake.
At 11:30am I had a quest bar.

Weights:

Squats:
225x4
230x3 +5lbs from 12/12

Dumbbell lunges:
110x4
115x4 +15lbs from 12/12

Single legged calf raise on leg press:
320x10
325x10 +15lbs from 12/12

Glu ham raise:
No weight
x8
5lb dumbbell
x6 +5lbs from 12/12

2:20pm: Right now I'm having a bowl of turkey chili.

8:35pm: At 4:50pm I had 1 1/4 scoops of whey.

Right now I'm having some beef, black beans, and brown rice.

516 cal
10g fat
46g carbs
9g fiber
54g protein

Day 20: Wednesday

8:15am: Good morning. Right now I'm eating some banana almond oatmeal.

1pm: Right now I'm having a bowl of turkey chili.

4:40pm: At 2:55pm I had my preworkout shake.
At 4:05pm I had my post workout shake.
At 4:35pm I had a quest bar.

Weights:

Bench:
170x4x2
175x3 +2.5lbs from 12/11

Incline bench:
150x2
145x4
145x3 no increase

Dips:
x5 no increase

10:45: At around 7:45pm I had dinner. Tonight Courtney and I went out to a Peruvian restaurant. I got chicken with shrimp, green beans, and spinach mashed potatoes.

Right now I'm having a quest bar.

Day 19: Tuesday

8:45am: Good morning. Right now I'm having a bowl of apple cinnamon oatmeal for breakfast.

10:45am: At 10am I had a quest bar.

4:20pm: At 1:10pm I had a bowl of turkey chili.

At 4:15pm I had 4oz of chicken with 200g of potatoes.

7:40pm: Right now I'm having a bowl of turkey chili.

9:30pm: Right now I'm having a quest bar.

Day 18: Monday

6:35am: Good morning. I'm having a bowl of raisin oatmeal with whey for breakfast.

1:45pm: At 9:35am I had a quest bar.

At 11:55am I had my preworkout shake.
At 1pm I had my post workout shake.
At 1:30pm I had 2/3 of a cup of egg whites with 70g of white rice.

Weights:

Pull-ups:
x2 x3 +2 overall from 12/9

Chin-ups:
x4 x5 +2 overall from 12/9

Deadlift:
325x3
330x1 +10lbs from 12/9

Barbell curl:
115x6
115x10 no increase

4pm: Right now I'm having a bowl of penne with beef bolognese.

10:30pm: At 7pm I had 5oz of chicken breast with 100g of broccoli and 200g of sweet potato/yellow potato.

 
At 9:30pm I had a quest bar.

 

Day 18

Day 17: Sunday

8:45am: Good morning. Right now I'm eating a bowl of penne with meat sauce.

11:45am: Right now I'm having another bowl of penne with meat sauce.

3pm: At 2:20pm I had a bowl of penne with meat sauce.

7:10pm: At 5:20pm I had a chicken kabob sub, definitely not the best choice but I really didn't feel like cooking.

9pm: Right now I'm having a quest bar, I didn't really want to eat a full meal because I had some ice cream earlier.

Day 16: Saturday

8:15am: Good morning. Right now I'm having 4oz of greek yogurt with a scoop of whey and a peanut butter and jelly on whole wheat.

11:50pm: At 11:30am I had my preworkout shake.
At 12:30pm I had my postworkout shake.

Weights:

Overhead press:
100x6
102.5x4 +2.5lbs from 12/7

Lateral raise:
60x6
62.5x6 +2.5lbs from 12/7

Dumbbell shrug: (switched from barbell)
210x8
220x8 no increase

Palm-up wrist curl:
60x6
65x6 +5lbs from 12/7

Knee to elbows:
x13 x10 +2 overall from 12/7

 

At around 2pm I had a 1/2lb burger with some bacon and an egg.

Followed by some pizza.

At around 8:30pm I had some lasagna and a meatball.

Day 15: Friday

8:15am: Good morning. Right now I'm having 4oz of greek yogurt with a scoop of whey, a mini bagel with a tbsp of fruit spread, and a slice of whole wheat toast with a tbsp of peanut butter.

6pm: At 11:30am I had a bowl of beef chili.

At 2:30pm I had a burrito bowl from Chipotle with brown rice, black beans, chicken, peppers, onions, mild, and medium salsa.

6:50pm: Right now I'm having a bowl of penne with beef bolognese.

10:50pm: At 8:50pm I had a cup of hot chocolate.