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Ceros
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Any help critiquing it would be great..thanks in advance. I usually have about a 2000-3000 calorie intake with this every day. My stats are 155lb,6'0",8-11%bf. I change something each month on this log ( mostly making the workout more advanced and harder ).
This month:
Diet
4 liters of water per day
2 tablespoons of flax seed per day
1 8oz cup of green tea per day
Workout
pushups 2x35
leg lifts 2x25
bar curls 4x15 (51lb)
closed grip bar lifts 2x15 (51lb)
jump rope 500
hand gripper 2x50
squats 2x15 (51lb)
workout routine 3 times per week
ab roller 4x30
Running
12 miles per week
Grooming
acne pads 2 times a day
brush teeth 2 times a day
Next Month:
Diet
4 liters of water per day
2 tablespoons of flax seed per day
1 8oz cup of green tea per day
Workout
pushups 2x40
leg lifts 2x25
bar curls 4x15 (51lb)
closed grip bar lifts 2x15 (51lb)
jump rope 600
hand gripper 2x50
squats 2x25 (51lb)
ab roller 4x30
Running
12 miles per week
Grooming
acne pads 2 times a day
brush teeth 2 times a day (3 min. each time )
Some stuff on there is errevelant, I know but I like to keep track of some stuff to keep me looking good. I keeep track of all of this in excel, works good for me. Here are some notes on it...
-protein shakes are taken once a day, either morning, or before bed, and either before or after all runs and workouts
-if anything is missed it can be moved anywhere else on the log in addition to that week or day, in hopes of being made up
-changes to diet, workout, or anything are made at the start of each month
-brushing teeth means, 3 minutes of non stop brushing and 30 seconds of mouthwash
-sections of workouts & running are split into weeks
-weeks that the new changes can be made are made on weeks that have the -first of a month on them
-nothing on the log can be discarded, it can only be carried elsewhere on the log to be made up at a later date
-a piece of bread must be eaten before runs, one piece for each 2 miles. For carbs.
This month:
Diet
4 liters of water per day
2 tablespoons of flax seed per day
1 8oz cup of green tea per day
Workout
pushups 2x35
leg lifts 2x25
bar curls 4x15 (51lb)
closed grip bar lifts 2x15 (51lb)
jump rope 500
hand gripper 2x50
squats 2x15 (51lb)
workout routine 3 times per week
ab roller 4x30
Running
12 miles per week
Grooming
acne pads 2 times a day
brush teeth 2 times a day
Next Month:
Diet
4 liters of water per day
2 tablespoons of flax seed per day
1 8oz cup of green tea per day
Workout
pushups 2x40
leg lifts 2x25
bar curls 4x15 (51lb)
closed grip bar lifts 2x15 (51lb)
jump rope 600
hand gripper 2x50
squats 2x25 (51lb)
ab roller 4x30
Running
12 miles per week
Grooming
acne pads 2 times a day
brush teeth 2 times a day (3 min. each time )
Some stuff on there is errevelant, I know but I like to keep track of some stuff to keep me looking good. I keeep track of all of this in excel, works good for me. Here are some notes on it...
-protein shakes are taken once a day, either morning, or before bed, and either before or after all runs and workouts
-if anything is missed it can be moved anywhere else on the log in addition to that week or day, in hopes of being made up
-changes to diet, workout, or anything are made at the start of each month
-brushing teeth means, 3 minutes of non stop brushing and 30 seconds of mouthwash
-sections of workouts & running are split into weeks
-weeks that the new changes can be made are made on weeks that have the -first of a month on them
-nothing on the log can be discarded, it can only be carried elsewhere on the log to be made up at a later date
-a piece of bread must be eaten before runs, one piece for each 2 miles. For carbs.
