2014-07-26 check in [207.25 @ 35.0]

Meas.	#	Change
Mass	207.25	+3.25
Waist	35.0	--
Arm	16.625	+.125
Thigh	25.0	+.125
Calf	15.125	-.25

Routine:  switching to 5/3/1 Quest for 1300
supps:  creatine, Rez-V, HotRox.  

Day	Food	Lift	Yoga	Dogs
Sat	Del Taco
Sun		Chest 3C
Mon		Squat 1
Tue		Bench 1	Dozen (practice)
Wed			Dozen (practice)
Thu		Dead 1	Dozen
Fri		OHP 1

• Food
• 2 plazma + 1/2 Mag10 peri-lifting
• about 4 meals/day.  
• 40p + either 40c | 25f per meal (roughly)
• lifting - everything feels heavy

Type	Composition
High	# P C F Note 1 30 0 10 2 30 30 0 3 30 30 0 4 30 30 0 5 50 85 0 2 Plazma 1 Mag-10 6 30 60 0 Total 200 235 10 1830
Mid	# P C F Note 1 30 0 10 2 30 0 10 3 30 0 10 4 30 0 10 5 50 85 0 2 Plazma 1 Mag-10 6 30 60 0 Total 200 145 40 1740
Low	# P C F Note 1 40 0 10 2 40 0 10 3 40 0 10 4 40 0 10 5 40 60 0 6 40 0 10 Total 225 60 50 1650

2014-07-12 Check in [204.0 @ 35.0]

Meas.	#	Change
Mass	204.0	-1.25
Waist	35.0	+.25
Arm	16.5	+.125
Thigh	24.875	+.25
Calf	15.375	+.25

Routine:  Chest Spec
supps:  creatine, Rez-V, HotRox.  Stopped Indigo, as I dropped carbs

Day	Food	Lift	Cardio	Dogs
Sat	laura		hiking
Sun	laura	chest 2A
Mon	laura	BfPL 2A
Tue		chest 2B		0,0
Wed	GetShredded	BfPL 2B	>0.5 mile run after dogs Sprint 1A	0,0,0
Thu		chest 2C	hiking	0
Fri				0

• Laura here through Monday
• Wednesday weigh in:  206.25 @ 35.25
• Trying out Get Shredded as of Wednesday
• 4x [40p + 15c + 30f] = 160p + 60c + 120f
• 
  

Type	Composition
High	# P C F Note 1 30 0 10 2 30 30 0 3 30 30 0 4 30 30 0 5 50 85 0 2 Plazma 1 Mag-10 6 30 60 0 Total 200 235 10 1830
Mid	# P C F Note 1 30 0 10 2 30 0 10 3 30 0 10 4 30 0 10 5 50 85 0 2 Plazma 1 Mag-10 6 30 60 0 Total 200 145 40 1740
Low	# P C F Note 1 40 0 10 2 40 0 10 3 40 0 10 4 40 0 10 5 40 60 0 6 40 0 10 Total 225 60 50 1650

2014-06-28 check in [200.25 @ 34.5]

Meas.	#	Change
Mass	200.25	-1.5
Waist	34.5	-.25
Arm	16.375	-.125
Thigh	24.625	--
Calf	15.125	-.125

Routine:  Built for PL
supps:  adding HotRox back in (morning only)
Starting to run at least 1-2 times a week (train for Warrior Dash)

Day	Food	Lift	Cardio	Dogs
Sat	mid	volume b		45#
Sun	low		25 min bike (sprints)	45
Mon	low			45
Tue	mid	3rm		45
Wed	low	hurt ankle		--
Thu	mid-ish			0
Fri	mid	chest spec 1a		0,0

• Hurt ankle (rolled) on Wednesday while walking dogs - no squatting for a while for me
• Laid off on Thursday.  Kind of killed desire to lift

Type	Composition
High	# P C F Note 1 30 0 10 2 30 30 0 3 30 30 0 4 30 30 0 5 50 85 0 2 Plazma 1 Mag-10 6 30 60 0 Total 200 235 10 1830
Mid	# P C F Note 1 30 0 10 2 30 0 10 3 30 0 10 4 30 0 10 5 50 85 0 2 Plazma 1 Mag-10 6 30 60 0 Total 200 145 40 1740
Low	# P C F Note 1 40 0 10 2 40 0 10 3 40 0 10 4 40 0 10 5 40 60 0 6 40 0 10 Total 225 60 50 1650

2014-06-21 check in [201.75 @ 34.5]

Meas.	#	Change
Mass	201.75	-.75
Waist	34.5	-.25
Arm	16.5	--
Thigh	24.625	--
Calf	15.25	--

Routine:  Built for PL
supps:  adding HotRox back in (morning only)
Starting to run at least 1-2 times a week (train for Warrior Dash)

Day	Food	Lift	Cardio	Dogs
Sat	Estes Park			40
Sun	Outback	volume B		40 0
Mon	mid	strength	3 mile walk	40
Tue	low			40
Wed	mid	volume a	3 mile jog/sprint	40
Thu	low			40
Fri	mid	speed		40, 0

• Did not control carb intake very well.  Correct number of carb meals (aside from Estes Park), but ate more than I should have (ex:  Friday had a banana & 4 pieces of toast)

Type	Composition
High	# P C F Note 1 30 0 10 2 30 30 0 3 30 30 0 4 30 30 0 5 50 85 0 2 Plazma 1 Mag-10 6 30 30 0 Total 200 205 10 1710
Mid	# P C F Note 1 30 0 10 2 30 0 10 3 30 0 10 4 30 0 10 5 50 85 0 2 Plazma 1 Mag-10 6 30 30 0 Total 200 115 40 1620
Low	# P C F Note 1 40 0 10 2 40 0 10 3 40 0 10 4 40 0 10 5 40 40 0 6 40 0 10 Total 225 40 50 1570

2014-06-14 check in [202.5 @ 34.75]

Meas.	#	Change
Mass	202.5	-.25
Waist	34.75	-.25
Arm	16.5	--
Thigh	24.625	--
Calf	15.25	+.125

Routine:  Built for PL
Indigo, no HotRox

Day	Food	Lift	Cardio	Dogs
Sat
Sun	high	test squat & bench		40
Mon	mid	test DBOH	50 min walk	0,0
Tue	Youngs			40
Wed	mid-ish	Volume A	3 mile jog	40
Thu	Famous Daves	Speed		40
Fri			1 mile jog w/dogs	40

• Sun - lost a squat, cannot use right leg for much
• Was not very on-point with diet.  kind of ate on plan, but had way too many carbs

Type	Composition
High	# P C F Note 1 30 0 10 2 30 30 0 3 30 30 0 4 30 30 0 5 50 85 0 2 Plazma 1 Mag-10 6 30 30 0 Total 200 205 10 1710
Mid	# P C F Note 1 30 0 10 2 30 0 10 3 30 0 10 4 30 0 10 5 50 85 0 2 Plazma 1 Mag-10 6 30 30 0 Total 200 115 40 1620
Low	# P C F Note 1 40 0 10 2 40 0 10 3 40 0 10 4 40 0 10 5 40 40 0 6 40 0 10 Total 225 40 50 1570