Day 35

Cardio
Jog (Campbell Community Center) - 20min, 1.5miles

Day 34

Shoulders
Shoulder Press 40x10, 45x10, 50x7
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 20x10, 25x10, 25x10
Front Raise 20x10, 25x10, 25x10
Upright Row 50x10, 70x10, 70x9
Shrug Machine 180x10, 270x10, 270x10, 180x30
Shoulder Press Machine 45x10, 50x8, 50x4
L Lateral Raise 20x10, 25x10, 25x10
Dumbbell Curls 25x10, 30x10, 30x9
Barbell Curls 40x10, 50x10, 60x10
Shoulder Burnout 8lbs
Abs

Cardio
Jog (Campbell Community Center) - 20min, 1.5miles

Day 33

Rest

Day 32

Rest

Day 31

Back
Rows 115x10, 125x10, 130x10
Back Flys 20x10, 25x10, 25x10
One Arm Row 55x10, 60x10, 60x10
Lat Pulldowns 90x10, 90x10, 100x8
Standing Pulldowns 30x10, 40x10, 50x7
Seated Row 100x10, 115x10, 130x8
High Rows 45x10, 70x9, 70x6
Deadlift 165x10, 185x10, 195x10

Cardio
Hike (Rancho San Antonio) - 2hrs, 5miles

Day 30

Chest
Incline Dumbbell 50x10, 55x10, 60x8
Incline Flys 30x10, 35x10, 35x7
Bench 115x9, 135x6, 115x8
Flys 25x10, 30x10, 30x6
Iso Incline Machine 45x8, 45x5, 45x5
Fly Machine 70x10, 80x10, 80x10
One Arm Kickbacks 17.5x10, 20x10, 20x10
Skullcrushers 40x10, 40x10, 50x5

Cardio
Jog (Campbell Community Center) - 20min, 1.5miles

Day 29*

Week 4 Pictures


Cardio
Jog (Campbell Community Center) - 20min 1.5miles

Day 28

Shoulders
Shoulder Press 40x10, 45x10, 50x6
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 20x10, 25x10, 30x6
Front Raise 20x10, 25x10, 25x10
Upright Row 50x10, 60x10, 70x8
L's 25x10, 30x10, 30x8
Barbell Shrugs 115x10, 165x10, 215x10, 235x7, 115x40
Rotating Shoulder Press 30x10, 30x10, 30x10
L Lateral Raise 20x10, 20x10, 20x10
Dumbbell Curls 25x10, 30x10, 30x7
Barbell Curls 40x10, 50x10, 50x10
Abs

Day 27

Cardio
Hike (Rancho San Antonio) - 1hr, 2miles
Jog (Campbell Community Center) - 20min, 1.5miles

Day 26

Back
Row 65x15, 115x10, 125x10, 130x8
Back Flys 10x15, 20x10, 20x10, 25x10
One Arm Row 55x10, 55x10, 60x10
Lat Pulldowns 80x10, 90x10, 100x10
Seated Row 105x10, 105x10, 120x10
Pullovers 90x10, 90x10, 100x6
Deadlift 155x10, 185x10, 185x10

Day 25

Rest

Day 24

Chest
Incline Dumbbell 50x10, 55x10, 60x7
Incline Fly 30x10, 30x10, 35x10
Bench 115x10, 135x7, 135x6
Decline Cable Fly 50x10, 40x10, 40x10
Flys 25x10, 30x9, 30x6
Dips 7, 4, 3
Skullcrushers 40x10, 40x10, 50x6
One Arm Kickbacks 17.5x10, 17.5x10, 20x10
Abs

*Noticed a lot of stalling/declining in progression so I added Decline Cable Flys, and going to get rid of Dips. Might add Push Press.

Cardio
Hike (Rancho San Antonio) - 3hr 20min, 7miles

*Ran out of Fish Oil so no longer taking that

Day 23

Cardio
Jog (Campbell Community Center) - 20min 1.5miles

Day 22*

Week 3 Pictures


Shoulders
Shoulder Press 40x10, 45x10, 45x9
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 20x10, 25x10, 25x10
Front Raise 20x10, 20x10, 25x10
Upright Row 50x10, 60x10, 70x8
L's 25x10, 30x10, 30x10
Shrugs 65x10, 65x10, 70x10
Barbell Press 50x10, 60x10, 60x8
Rotating Shoulder Press 30x10, 35x7, 35x6
Dumbbell Curls 25x10, 30x10, 35x6
Barbell Curls 40x10, 50x10, 50x10
Abs

Day 21

Cardio
Jog (Campbell Community Center) - 20min 1.5miles

Day 20

Back
Rows 65x15, 115x10, 125x10, 125x10
Back Flys 8x15, 20x10, 20x10, 20x10
One Arm Row 50x10, 55x10, 60x10
Lat Pulldowns 80x10, 90x10, 100x9
Seated Row 90x10, 105x10, 120x10
Pullovers 90x10, 90x10, 100x7
Deadlift 145x10, 185x10, 185x10

Day 19

Chest
Incline Dumbbell 50x10, 55x10, 60x7
Incline Flys 25x10, 30x10, 35x10
Bench 115x10, 135x6, 115x8
Flys 25x10, 25x10, 30x10
Dips 6, 6, 5
Skullcrushers 40x10, 40x10, 40x10
1 Arm Kickbacks 15x10, 17.5x10, 20x10
Abs

Day 18

Rest

Day 17

Cardio
Hike (Fremont Alder) - 40min 2miles

Day 16

Shoulders
Shoulder Press 40x10, 40x10, 45x9
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 20x10, 20x10, 25x10
Front Raise 20x10, 20x10, 20x10
Upright Row 50x10, 60x10, 60x10
L's 25x10, 25x10, 30x10
Shrugs 60x10, 65x10, 70x10
Barbell Press 50x10, 50x10, 60x10
Rotating Shoulder Press 25x10, 35x10, 35x10
Dumbbell Curls 25x10, 30x10, 30x9
Barbell Curl 40x10, 40x10, 50x10
Abs

Day 15*

Week 2 Pictures


Cardio
Walk (Los Gatos Creek Trail) - 1hr 20min, 4 miles

Day 14

Back
Rows 65x15, 115x10, 115x10, 125x10
Back Flys 8x15, 17.5x10, 20x10, 20x10
One Arm Row 50x10, 55x10, 55x10
Lat Pulldowns 80x10, 90x10, 100x8
Seated Row 90x10, 105x10, 120x8
Pullovers 70x10, 90x10, 100x10
Deadlift 135x10, 185x10, 185x10

Day 13

Chest
Incline Dumbbell 50x10, 55x10, 60x6
Incline Flys 25x10, 30x10, 30x10
Bench 115x9, 135x6, 135x6
Flys 25x10, 25x10, 30x7
Dips 10, 9, 4
Skullcrushers 40x10, 40x9, 40x8
1 Arm Kickbacks 15x10, 17.5x10, 17.5x10
Abs

Day 12

Rest

Breakfast
smoothie
chicken sandwich from Jack in the Box

Snack
seafood fried rice from Cooking Papa

Lunch
slice of chicken and bacon pizza from Pizza My Heart

Dinner
shrimp cocktail
tuna pasta
1 scoop whey protein

Pre-Sleep
1 scoop casein protein
1 cup skim milk

Day 11

Rest

Breakfast (Bill's Cafe)
avocado, bacon, and swiss cheese omelet
hash browns
banana, macadamia nut, and coconut pancake
mimosa

Lunch (Mountain View Obon Festival)
peach iced tea
spam musubi

Dinner (Cooking Papa)
3 soup dumplings
2 shrimp rice cakes
seafood fried rice
beef noodles
1 egg puff dessert

Day 10

Shoulders
Elliptical - 10min
Shoulder Press 35x10, 40x10, 45x9
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 15x10, 20x10, 20x10
Front Raise 17.5x10, 20x10, 20x10
Upright Row 50x10, 60x10, 60x7
L's 25x10, 30x8, 25x10
Shrugs 55x10, 65x10, 70x10
Barbell Press 40x10, 50x10, 60x10
Rotating Shoulder Press 25x10, 30x10, 35x8
Dumbbell Curls 25x10, 30x10, 30x7
Barbell Curl 40x10, 40x10, 40x10

Cardio
Bike - 20min

Breakfast
2 large eggs
smoothie
1/2 cup oatmeal

Post-Workout
2 scoops whey protein
1/2 cup oatmeal

Lunch
1 hard boiled egg
pork
brown rice

Dinner (Elephant Bar)
mojito
chicken strips
chicken lettuce wraps

Pre-Sleep
1 scoop casein protein
1 cup skim milk

Day 9

Rest

Breakfast
2 large eggs
smoothie
1/2 cup oatmeal

Snack
peanut butter crackers

Lunch
turkey, ham, bacon, avocado sandwich from Ike's

Snack
16oz Peach Pleasure from Jamba Juice

Dinner
2 slices of sourdough bread from Capellini
4 slices of chicken pizza from Capellini

Snack
a shitload of popcorn and candy at the movies -_-

Day 8*

Week 1 Pictures


Back
Rows 65x15, 105x10, 115x10, 115x10
Back Flys 8x15, 15x10, 20x10, 20x10
One Arm Row 50x10, 50x10, 55x10
Lat Pulldowns 40x15, 80x10, 90x10, 100x8
Seated Rows 90x10, 105x10, 105x10
Pullovers 70x10, 90x10, 100x6
High Rows 55x10, 70x10, 70x7

Breakfast
2 large eggs
smoothie
1/2 cup oatmeal

Post Workout
2 scoops whey protein
1/2 cup oatmeal

Lunch
ribs
brown rice
potatos
broccoli

Dinner
ribs
brown rice
1 scoop whey protein

Pre-Sleep
peanut butter and banana sandwich
1 scoop casein protein
1 cup skim milk

Day 7

*Ran out of ON Opti-men so now I'm using One A Day Men's.

Chest
Elliptical - 10min
Incline Dumbbell 25x15, 50x10, 55x9, 55x6
Incline Fly 10x15, 25x10, 25x10, 30x10
Bench 115x10, 115x8, 105x9
Flys 15x15, 25x10, 25x10, 25x10
Dips 6, 6, 5
Skullcrushers 20x15, 40x10, 40x8, 30x10
1 Arm Kickbacks 15x10, 15x10, 17.5x10
Abs

Cardio
Biking - 40min

Breakfast
2 large eggs
smoothie
1/2 cup oatmeal

Post-Workout
2 scoops whey protein
1/2 cup oatmeal

Lunch
ribs
1 yam

Dinner
broken rice with porkchops and shrimp

Pre-Sleep
peanut butter and banana sandwich
1 scoop casein protein
1 cup skim milk

Day 6

Cardio
Hiking (Fremont Alder) - 2 hrs, 5 miles

Breakfast
beef and spinach
smoothie
1/2 cup oatmeal

Lunch
steak with broccoli and yams

Snack
chinese chicken salad

Dinner
bun bo hue

Pre-Sleep
peanut butter and banana sandwich
1 scoop casein protein
1 cup of skim milk

Day 5

Shoulders
Elliptical - 10min
Shoulder Press 20x15, 35x10, 40x10, 45x7
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 15x10, 15x10, 15x10
Front Raise 15x10, 17.5x10, 20x10
Upright Row 20x15, 40x10, 50x10, 60x10
L's 20x10, 25x10, 30x10
Shrugs 50x10, 60x10, 70x10
Barbell Press 20x15, 40x10, 40x10, 40x10
Rotating Shoulder Press 20x10, 25x10, 25x10
Dumbbell Curl 25x10, 30x9, 30x7
Barbell Curl 40x10, 50x7, 40x8
Abs

Breakfast
2 large eggs
1/2 cup oatmeal
1 scoop whey protein

Post Workout
2 scoops whey protein
1/2 cup oatmeal

Lunch
shrimp curry
1 slice wheat bread
2 vegetable eggrolls

Dinner
chinese chicken salad
1 yam

Pre-Sleep
peanut butter sandwich
1 scoop casein protein
1 cup skim milk

Day 4

Rest

Breakfast
- smoothie
- pure protein bar

Lunch
- 2 chicken tacos from Academy Cafe

Dinner
- turkey avocado sandwich from Little Lucca's

Snack
- 6 mini taiyaki from Sweet Breams

Snack
- 1 slice fruit tart
- 1 scoop whey protein
- 1/2 cup oatmeal

Snack
- 1 Shocktop
- 1 Fat Tire
- chips

Pre-Sleep
- peanut butter and banana sandwich
- 1/2 cup 1% milk
- 1 scoop casein protein

Day 3

Cardio
Stairmaster - 20min

Breakfast
1/2 cup oatmeal
smoothie

Snack
1 scoop whey protein
1/2 cup oatmeal

Lunch
peanut butter and banana sandwich
1 cup 1% milk
1 scoop whey protein

Snack
chinese chicken salad
1 yam

Dinner
roast beef tv dinner with mashed potatoes and broccoli
2 large eggs

Pre-Sleep
1 scoop casein protein
1 cup 1% milk

Total
Calories - 2111.2
Protein - 202.42
Carbs - 194.32
Fat - 56.95

Day 2

Back
Elliptical - 10min
Row 65x15, 95x10, 115x10, 115x10
Back Fly 8x15, 15x10, 20x10, 20x10
One Arm Row 25x15, 45x10, 50x10, 55x10
Lat Pulldown 40x15, 80x10, 90x10, 100x8
Upright Row 45x15, 75x10, 90x10, 105x10
High Row 25x15, 45x10, 70x10, 70x6
Pullover 50x10, 70x10, 90x10
Deadlift 135x10, 135x10, 135x10

Breakfast
2 jumbo eggs
1/2 cup oatmeal
smoothie (1% milk, fat free vanilla yogurt, strawberries, peanut butter, whey protein)

Lunch
1/2 Vietnamese sandwich

Pre-Workout
1 scoop whey protein
1 yam

Post Workout
2 scoops whey protein
1/2 cup oatmeal

Dinner
Pork
Pasta

Pre-Sleep
Peanut butter and banana sandwich
1 scoop casein protein
1/2 cup milk

Total
Calories - 2690.7
Protein - 231.44
Carbs - 321.14
Fat - 54.04

Day 1*

Week 0 Pictures (145lbs)


Chest
Elliptical - 10min
Incline Dumbbell Press - 25x15, 25x15, 45x10, 55x9, 55x5
Incline Flys - 10x15, 20x10, 25x10, 25x10
Bench Press - 55x15, 115x8, 95x10, 105x7
Flys - 15x15, 25x10, 25x10, 25x10
Dips - 10, 7, 7
Skull Crushers - 20x15, 40x10, 40x5, 20x10
One Arm Kickbacks - 10x10, 15x10, 15x10
Abs

Breakfast
2 jumbo eggs
1/2 cup oatmeal
smoothie (1% milk, fat free vanilla yogurt, strawberries, peanut butter)

Post Workout
2 Pure Protein bars

Snack
9 falafel balls

Dinner
steak salad
1 yam

Pre-Sleep
peanut butter and banana sandwich
1 scoop casein protein
1/2 cup 1%milk

Total
Calories - 2213.2
Protein - 155.12
Carbs - 255.32
Fat - 74.35

It Begins...

Summer gymming begins tomorrow.

Supplements
- Jack3d
- ON Whey
- ON Casein
- ON Opti-men
- Fish Oil

Gym
- Gold's 5+ days a week

Goals
1) bulk to 155lbs (current weight is 145lbs)
2) lean out

Nutrient Goals
- 3000+ Calories
- 200g+ protein
- 40/40/20 (protein/carbs/fat)

Duration
- 3 months (July - September)