This thread will contain my updates as well as @mmhmm's.
A significant majority of my exercise goals are actually food related. I do not eat enough, due to being culinarily challenged and extremely lazy, so I don't get consistent dinners. For the past year I've hovered around the same weight range [185-195] despite lifting throughout that time. I've been happy with the progress I've made in my power/endurance goals however size has lagged behind because of my poor nutritional habits. I aim to fix that. Right now I just want to get in to the habit of cooking every day, eating 4 meals + shakes/snacks before I start micromanaging calories and nutrient ratios, because I know I need to start slow and will become overwhelmed if I try to introduce too many new habits at once. Anyways. Here goes.
Meal 1-5 eggs, 3 yolks, 3 slices of bacon, 2 slices of wheat toast with butter, 20oz of coffee with half and half and agave syrup.
meal 2-typically a whole wheat pasta+meat dish. Brown rice/chicken, whole wheat rigatonni and shrimp or ground meat, things like that.
meal 3-chicken, beef, or turkey sandwich on wheat bread with 2 slices cheddar cheese.
meal 4-typically a stir fry dish, meats + veggies and whole wheat pasta.
snacks-rotated throughout the day: protein bars, whey protein shake with peanut butter, whole milk, banana.
Legs. 1/8 mile sprint, 10 squat thrusts at 95 lbs, 15 30 inch box jumps, 20 lunges holding 30 lbs in each arm, 5 times. Last two sets I went down to 10 36" box jumps and 10 lunges with 40 lbs in each arm.
Arms. 5 powercleans at 95 lbs, 5 bicep curls at 95 pounds, 10 dips on suspended rings [like the gymnast ones], 10 calories on the rowing machine in less than 20 seconds, 5 times. After 2 sets, moved powercleans and curls to 105, and added belt with 20 pounds to the dips. Last set, moved to 115 on powercleans and curls, though the curls weren't very good.
I will try to get a saturday workout in, but I'm packing for the trip so we will see.