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Date Comment of the dayExercise(loging in the time at the gym)Exercise(total time)Exercise( What did I do)Weight lbs (measured every two days)Body Fat%(Measured every two weeks)Deadlift/benchpress/front squat/ back squatMaximum load (Every two weeks) Food intake Water intake
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1/4/2014In order to make my muscles not as sore for the next day i did a lot of cardio right after my weightlifting session. What I did was I swam for an hour to calm my muscles. 12:40- 2:251 hour 45 minupright benchpress 5 * 5 benchpress dropsets 222lbs23%oatmeal, 3 eggs, 1 pita bread with humus, two tacos de carne asada with salsa, a side of beans, protien shake 1/2 gallons of water
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1/5/2014The soreness on my chest was very manageable. I notice that the cardio workout did work by minimizing the amount of pain I usually have after a day from my workout. The only time I would notice was still sore was I hyper extended my chest and biceps8:10-10:454 hours 20 minheavy set squats 5 by 5 with dropsets 3 eggs, beans, rice, pita with humus, and salmon with vegtables protien shake1 gallon of water
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1/6/2014 This will be the most pain I will feel this week the chest is giving a sharp needle like pain the chest and arms forces me to give my muscles a proper warm up before doing heavy set strength training. 8:05- 10:256 hours 40 min corrective deadlift very strict form 225lbs2 eggs, penutbutter sandwich, coffee, beans and avacado protien shake3/4 gallon of water
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1/7/2014The leg muscles are a little different you still have to warm them up and stretch but it is still possible to stretch them out. The leg muscles are massive enough to isolate and put the proper pressure on them to relive pain and overactive muscles8:25-10:459 hoursfront and back Squats with very strict form 2 eggs, orange, clam chowder, coffee, chicken salad protien shake orange juice 1/2 gallons of water
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1/8/2014Squats are great for the abs as great way to strengthen them but indirectly. One problem with the situation with me is that I have a fractured my back so it is hard to do exercises that directly affect my back without hurting like if I were to do sit-ups.

7:30-10:0011hours 30 min front squats and back squats 223lbs oatmeal , coffee, cheese burger with fries, pork chops broccoli, corn protien shake 3/4 gallons of water
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1/9/2014 Dead lifts are also a great way to work the abdominals without putting too much pressure on the lower back. What I have noticed is with my injury is important to work the abdominals with bending your lower back 8:10-9:3012 hours 50 min Deadlifts with Olympic lifts (snatch and the clean jerk)Chicken teriyaki, pizza, 3 eggs, carrots, broccoli, protien shake 1/2 gallons of water
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1/11/2014The key to fitness or strength training is all about balance. The extremes of every choice is not the right choice, seems obvious but people don’t want to apply it to fitness. 8:10-10:5015 hour 30minfront and back Squats with very strict form 220lbsoatmeal, 3 eggs, 1 pita bread with humus, two tacos de carne asada with salsa, a side of beans, 1/2 gallons of water
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1/12/2014What I have seen that by doing these types of restrictive workouts it doesn’t help me when it comes to flexibility so to counteract these results I change it. The thing I started doing is a lot more involved and I noticed that these were fun and healthier for me. 8:10-10:4518 hours 5 min Snatch and the clean jerk , 4 eggs, beans, brown rice, chicken fajita, salsa with avocado ,cheese 1 gallon of water
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1/13/2014One big thing I have to counteract is, when I do these very conservative types of training I have to think of the consequences of my actions. Olympic lifts help change the way our body moves and reacts stimulation. 7:40-9:3019 hours 55 min Snatch and the clean jerk , deadlift221lbs2 eggs, orange, clam chowder, coffee, chicken salad protien shake orange juice 1/2 gallons of water
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1/14/2014The key to fitness or strength training is all about balance. The extremes of every choice is not the right choice, seems obvious but people don’t want to apply it to fitness. 8:10-10:3022 hours 15 minpushups, knee ups, the snatchoatmeal, 3 eggs, 1 pita bread with humus, two tacos de carne asada with salsa, a side of beans, protien shake 1 gallon of water
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1/15/2014Even though you are supposed to keep a consistent type of exercise to get results you also has to change the process for two reasons. The first reason is to keep the mind occupied and make sure it is not bored.8:35-10:5524 hours 35 min Deadlift, front squats, and back squats 221lbsChicken teriyaki, pizza, 3 eggs, carrots, broccoli, protien shake 1/2 gallons of water
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1/16/2014The second reason is to make sure the body is not use to the same routine. Once the body is use to the routine it starts to not work and not give you results so you have to shock the body.7:55-10:1026 hours 50 min benchpress, pull ups, push ups and chest ups Salmon, 1/2 gallons of water
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1/17/2014Max load is one of the goals for strength training but what I still want to do is to combine the common notion of strength training with flexibility. When working out you have to think of the practicality of the strength. This is when you can do odd lifts like kettle bells, sand bags, and cinderblocks. 7:45-9:5529 hours Deadlift
Squats
Bench press
Clean and jerk
The snatch 		222lbs21%Deadlift 150lbs
Squats 175bs
Bench press 115lbs
Clean and jerk 135 lbs
The snatch 125 lbs		Peanut butter sandwich, pasta, chicken, avocado, tacos de pollo, ice cream 1/2 gallons of water
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1/18/2014
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1/19/2014Odd lifts can also add some entertainment to the routine lifts. One thing I want to try is to try to chop wood it is said to boost testosterone growth more than weight lifting. Also it adds a goal to the mix to your workouts.7:55-10:2031 hours 25minfloor presses, push ups ,chest ups kettle bell lifts219lbsoatmeal, 3 eggs, 1 pita bread with humus, two tacos de carne asada with salsa, a side of beans, 1/2 gallons of water
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