What Do I grab after A long Run?

Natures Energy Bar

Baked Sweet potato

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2

Follow the link above, This little vegetable is awesome for a great energy boost, after you've run dry.

Week two Workout Day 3

Major gains today, Made it through my workout in less than an hour, and new personal records on squat and dead lift. Can't wait to knock out a 5K tomorrow (3.1 miles).

Friday
Week 2	Squat	Bench	Row	Dead Lift
Set/rep	(5)1x5	5x5	5x5	5x5
Set 1	230Barbell	155 Barbell(smith machine)	50/50 Dumbbells	260 Hex bar
Set 2	235 Barbell	155 Barbell(smith machine)	55/55 Dumbbells	260 Hex bar
Set 3	245 Barbell	155 Barbell(smith machine)	60/60 Dumbbells	260 Hex bar
Set 4	255 Barbell	155 Barbell(smith machine)	70/70 Dumbbells	260 Hex bar
Set 5	265 Barbell	155 Barbell(smith machine)	70/70 Dumbbells	310 Hex Bar

Till then, Stay inspired!!!

If you want

Running Workout

Endomondo Running Workout: was out running 2.60 miles in 28m:52s using Endomondo.

Work out Wednesday

All sorts of Gains.

Two weeks in and I'm going strong and staying inspired, If I ever want to look like the juggernaut I have to keep up my momentum(comic book joke). New Personal record for my front squats, Woot woot, but I was sweating so much the bar kept sliding and I had to go to back squats, non the less It was a good workout, Can't wait for my Friday Workout, Doin some Dead lifts with the hex bar. Till then.

WEEK 2 Day 2	Squat	Bench incline	Military press	Assisted Pull-ups
Set/rep	5x5	5x5	5x5	5x5
Set 1	195 Front Barbell	55/55 Dumbbells	55/55 Dumbbells	110
Set 2	190 Front Barbell	55/55 Dumbbells	55/55 Dumbbells	110
Set 3	190 Back Barbell	55/55 Dumbbells	50/50 Dumbbells	110
Set 4	190 Back Barbell	55/55 Dumbbells	50/50 Dumbbells	110
Set 5	190 Back Barbell	55/55 Dumbbells	50/50 Dumbbells	110

Stay Inspired!!!

On the water

An hour rowing on the Potomac river, is by far the best way to spend the afternoon with a good friend.  

If you ever get discouraged at where you are, just remember how far you've come.

Photo credit RAO, I took this photo on a beautiful day some where in college park.

“Whether you think you can or can’t, you’re right.” ~Henry Ford

Late night workout

Just had a 10pm trip to the gym with my brothers. Had an awesome core and bicep work out.
Exercises done:
Vertical leg raises
Side leg raises
Reverse crunches
Sit ups
Bicep curl 30/30 dumbbell
Dips

How to start the day

Endomondo Running Workout: was out running 2.52 miles in 27m:06s using Endomondo.

If it tastes good, spit it out!

Workout Week 2 Monday

Had an Awesome Memorial Day. I hope blessings to All those in the armed services.

Had A great workout with plenty of fuel all the way though, Had a personal record for bench press, so that made it even better. Little by little I making all sorts of Gains.

Week 2	Squats	Bench	Row
Monday
Set/rep	5x5	(5)1x5	(5)1x5	Other workouts done
Set 1	245 Barbell	110 Barbell(smith machine)	95 Barbell	-Lower back Extensions -Reverse lower back extensions -Vertical leg rises knees bent
Set 2	245 Barbell	120 Barbell(smith machine)	105 Barbell
Set 3	245 Barbell	130 Barbell(smith machine)	115 Barbell
Set 4	245 Barbell	140 Barbell(smith machine)	125 Barbell
Set 5	245 Barbell	160 Barbell(smith machine)	135 Barbell

Stay inspired people!

Starting The day off right with cottage cheese

In my search for a healthy and nutritious vegetarian diet, I came across cottage cheese, 14 grams of protein per 1/2 cup, and only 90 calories. If that an't great I don't know what is. The next question is how am I going to turn that into a meal, let alone a breakfast, well I found the answer, just needed a bit of research, and a few ingredients.

Here is what I ended up with:


Ingredients needed:
1/2 cup Cottage cheese
1/2 cup Oatmeal
1 medium banana
1/4 teaspoon cinnamon (you may add more if wanted)
1 teaspoon sugar (or honey)
1/4 cup vanilla almond milk (optional)

Cooking tools needed:
Medium pan (cast iron is the best)
knife
blender (if no blender look at alteration's)

You heat up the pan, and add the oatmeal (no water required), and stir the oatmeal around making sure it does not get burned. After the oatmeal has been sufficiently heated for around 1-2 min in the pan, you then add the cinnamon and sugar, and remove it from the heat. and place the oatmeal in a bowl.

Next you want slice the banana into small slices, so that can be easily blended.

Now you will put the cottage cheese along with the banana slices and almond milk into a blinder, blend until smooth.

Mix the content from the blender with the oatmeal and you will end up with a delicious and nutritious breakfast.

Alteration: If you don't have a blender, you can mix the cottage cheese with the almond milk in a small bowl, and add the banana slices and oatmeal.


Total Calories~470
Total Protein ~21g

Second Weekly Weight and Measurements

Weekly Weight and Measurements

Date	Weight	Waste	Wrist	Chest	Forearm	Bicep	Thigh	Hips
5/19/2013	265.4 lb	43in	6.25 in	45 in	12 in	13.75 in	27 in	46 in
5/26/2013	259.0 lb	42.75	6 in	45.25 in	11.5 in	13.5 in	27.5 in	45.5 in
Weekly difference	6.4 lb	.25in	.25in	-.25 in	.5in	.25in	-.5in	.5in
Total loss	6.4 lb	.25in	.25in	-.25 in	.5in	.25in	-.5in	.5in

I'll attribute the gain in inches due to a bit of swelling due to muscle recovery, but none the less I'm Making all kinds of gains. I started  off right. Can't Wait for my work out latter today.

 Stay inspired!!!


I know I'm not a woman, but This is still an inspiring Poster.

Endomondo Running Workout

Endomondo Running Workout

One of my 2 running workouts this weekend, had to do something extra for tomorrows weight and measurements. Now I feel good.

Stay Inspired

Work out

Still Staying Inspired. Had Plenty of energy through today's Workout, it's getting better as I go. But on the last squat on my last set though, felt like I wasn't going to make it back up. But I dug deep and pushed through it.

Stay inspired people.

Friday
	Squat	Bench	Row	Other workouts done
Set/rep	(5)1x5	5x6	5x6	-Vertical leg rises knees bent -Vertical side rises -Turkish get up 30lbs -Reverse sit-ups -Sit-ups
Set 1	225 Buarbell	70/70 Dumbbells	50/50 Dumbbells
Set 2	225 Barbell	70/70 Dumbbells	55/55 Dumbbells
Set 3	235 Barbell	70/70 Dumbbells	55/55 Dumbbells
Set 4	245 Barbell	70/70 Dumbbells	55/55 Dumbbells
Set 5	255 Barbell	70/70 Dumbbells	55/55 Dumbbells

I'm fittin to make all kinds of gains!!!

Work out day 2

Today's workout really kicked my butt, but I can't wait till Friday. Had a bad cut on the side of my left foot yesterday, hope it starts to heal up by Friday.

 A bit of workout advice:
With every workout I do, I have 5 minutes of cardio before along with 5 minutes of stretching. I finish the workout with 5 minutes of cardio along with 5 minutes of stretching, got to make sure you stretch it out to prevent any injuries. and make sure not to burn all your energy on a long cardio workout before weights, or else you'll be ready to pass out when lifting heavy.

 Here is my workout for today.

Wednesday
	Front Squat	Deadlift	Military press	Bench incline	Assisted Pull-ups
Set/rep	5x5	5x5	5x5	5x5	5x5
Set 1	185 barbell	225 barbell	50/50   dumbbells	50/50   dumbbells	120
Set 2	185 barbell	225 barbell	50/50   dumbbells	50/50   dumbbells	120
Set 3	185 barbell	225 barbell	50/50   dumbbells	50/50   dumbbells	120
Set 4	185 barbell	225 barbell	50/50   dumbbells	50/50   dumbbells	120
Set 5	185 barbell	225 barbell	50/50   dumbbells	50/50   dumbbells	120

I'm Fitting to make all kinds of Gains, Till Then, and like always Stay inspired