Eric Van De Vens Blog

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It’s Thursday…that means legs!

At long last, I finally got to do a leg workout! 🙂

Below is that workout, light by my standards, but it is the first day! 🙂

March 22, 2012

EXERCISES Calories Minutes Sets Reps Weight
Strength Training
Leg extension single 3 10 100
Leg extension double 1 10 210
Leg press single 3 10 200
Leg press double 1 10 400
Reverse leg curl single 3 10 70
Reverse leg curl double 1 10 150
TOTALS: 0 0 12 60 1,130

I start each set using one leg at a time, so actually, the reps for the three sets would be 20. There was a locking issue in the back of my left knee, but it seemed to go away after the leg extensions. So that is a good thing. I am a little sore but usually, leg soreness goes away very quickly.

Here is the food diary for today:

March 22, 2012

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Bsn – N.O. Xplode, 1 scoop 25 6g 0g 0g 0mg 235mg 0g 0g
Lipton – Decaffeinated Tea Bags, 2 Tea Bag 0 0g 0g 0g 0mg 0mg 0g 0g
Centrum – Centrum Silver Supplement, 1 Tablet 5 2g 0g 0g 0mg 0mg 1g 0g
Penn Dutch – Pork Sausage Links, 2 link 418 0g 38g 16g 82mg 1,124mg 2g 0g
Pork Chops – Thick Cut Grilled Pork Chops, 8 oz 220 0g 16g 19g 65mg 200mg 0g 0g
Hillshire Farm Deli Select – Honey Ham – Thin Sliced 142 g (5 oz). 57 g Per 6 Slices, 28.5 g 35 2g 1g 5g 15mg 375mg 2g 0g
Cream Cheese – Kraft, 1 Tbsp (31g) 40 1g 4g 1g 10mg 63mg 1g 0g
Meijer Stuffed Manzanilla Olives – Green, 15 g (5 olives) 25 0g 3g 0g 0mg 330mg 0g 0g
Munster Cheese – Sargetto, 1 slice 80 0g 6g 5g 20mg 135mg 0g 0g
Peter Pan – Crunchy Peanut Butter, 2 tbsp (32g) 200 6g 16g 8g 0mg 110mg 3g 3g
Eggs – Hard-boiled (whole egg), 2 large 155 1g 11g 13g 424mg 124mg 1g 0g
Applewood bacon – Bacon, 2 strips 90 0g 7g 5g 15mg 270mg 0g 0g
TOTAL: 1,293 18g 102g 72g 631mg 2,966mg 10g 3g

Since today is a light day, I will augment this post wiht a few new things. First, a couple of applications for the phone:

  1. Out of Milk
  2. My fitness Pal
  3. Cardio Trainer

Out of Milk is a shopping list. The pro version allows you to sync with another phone, add prices, scan upc codes and a lot more. It is one of my favorites.

My Fitness Pal is a calorie counter, workout diary, and has an extensive database for foods and their nutritional information or you can add you own.

Cardio trainer is an app that keeps track of your vitals on your run and can save maps of your runs. It includes distance, pace, and I think, calories burned.

Next, would be supplements. All of the supplements I take have to be gluten-free and preferably, low in carbs.

  1. BSN NoXplod
  2. BSN Nitrix
  3. Centrum vitamins
  4. Trigosamine
  5. Isopure Zero Carb protein shake mix (soon)

I have tried all of the above with the exception of Isopure, which should be here tomorrow.

Here is where I usually get my supplements:

DPS Nutrition

Mass Nutrition


All are comparable in cost and shipping time.

That should do it for today!

Tomorrow is cardio, arms and chest, so everyone have a great day!


March 22, 2012 - Posted by | Health and Fitness, Running, Weight Training | , , , , , , , , , , , , , , , ,

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