Sunday, July 4, 2010

PEAK WEEK! - Depletion Day 2

Cardio - HIIT - 5 minute warmup - 20 intervals - 20 minute cooldown
Sodium -
Still at 1000mg above normal

Weight - 155.2 lbs - pretty much down 0.3 lbs
Mood - Still feeling good. Can't wait for tomorrow though.

Saturday, July 3, 2010

PEAK WEEK! - Depletion Day 1

Cardio - HIIT - 5 minute warmup - 20 intervals - 20 minute cooldown
Sodium -
Still at 1000mg above normal

Weight - 155.5 lbs that's about a one pound loss from Wednesday
Mood - Actually feeling good today. Alert, focused, cardio went well. Have to take care of my little 6 month year old all day today while the wife is out. That's enough to try your patience while depleting lol. Pictures will come later today. Look flat but dry...personally while i feel small but i feel in great shape and ready to load up starting Monday. Really curious to see how my body fills out. Going to get some posing in for at least an hour today. Quads a little sore from yesterday's leg workout.

Friday, July 2, 2010

Quads/Calves and Cardio

Squats - 275 x 5, 285 x 5, 295 x 4, 225 x 12
Leg Press -
540 x 12, 540 x 12, 540 x 12

Lunges -
50db x 10 per leg, 50db x 10 per leg

Leg Extensions - 105 x 10, 85 x 13, 60 x failure
Leg Press Calf Raises -
220 x 15, 220 x 15, 160 x 20, 120 x failure

Cardio -
50 min LISS on bike
I was so dead today.

Had some energy when i started but that faded quickly. Leg size has really decreased IMO. I start strong but get zapped really quickly. At least the heavier workouts are done with for now. Started sodium loading yesterday so no problems there. For Mondays scheduled start to the carb up, my carb sources will be sweet potatoes in 5 meals, oat bran in 1 meal and rice cakes in another meal. I'll throw in some fruit (blueberries) in one or two meals at about 3oz per. Protein will be chicken breasts, egg whites, cottage cheese, one shake and fats is pretty much only peanut butter. Veggies green beans and broccoli. Meals will look like this. Second to last from the bottom is my breakfast and pre-workout then the rest go in order from the top.


Thursday, July 1, 2010

Shoulders/Biceps and HIIT

Military Press - 175 x 6(3)(2)(1), 175 x 6(2)(1)
Single Arm Converging Press - 45per arm x 12, 45per arm x 12, 45per arm x 12
Lateral Raises - 35 x 12, 35 x 12, 35 x 12
Reverse Pec Dec - 80 x 10, 60 x 12, 40 x failure
BB Curl - 55 x 12, 75 x 8, 55 x 12
Single Arm Machine Preachers - 50 x 10, 50 x 10, 50 x 10


HIIT Cardio - 20 intervals with 10 minute cool down on bike

Daily weigh in - 156.0 on the nose. Down .5 lbs this week.

Getting more and more drained. Workouts are a real chore. Feeling real tired compared to usual and I look flat as a board lol. By the time early afternoon rolls around energy is down to nothing. Been going to bed at 9:30-10:00PM and getting up at 4:50AM. It's leg day tomorrow but if it is anything like today's workout I don't see how I can go really heavy. Personally more than the diet and weights, it's the cardio that is killing me. THREE DAYS LEFT then the fun begins.

Had a couple of questions that i'll email later. I forgot what they were lol

Wednesday, June 30, 2010

Back Width/Hams/Liss Cardio and Weigh In

Rack Chins - 50 x 8, 50 x 8, 50 x 8
Wide Grip Pulldowns (palms facing in) - 135 x 12, 150 x 10, 150 x 10
Straight-Arm Pulldown - 100 x 12, 110 x 10, 110 x 10
Rope Lat Pulldown -
80 x 12, 80 x 10, 80 x 10
DB SLDL - 100 x 9, 100 x 9, 105 x 8
Ham Curls - 60 x 15, 60 x 15, 60 x 15

Cardio - 50 minutes steady state - 40 minutes bike, 10 minutes treadmill high incline

Really lowered the weight and focused on squeezing with the lats. On the two last back movements I used a 3-0-3 tempo. Good workout. Just trying to be a little more careful being almost one week out.


Saturday Weight - 156.5 - - Morning Weight - 156.2

Bodyweight doesn't seem to want to move even with the lowered cals and increase in cardio. Striated glutes are in though! Very visible. Will take pics tonight when i get home from work. Excited to get my peak week plan today~!

Tuesday, June 29, 2010

HIIT and Lower Abs

Cardio

5 minute warmup, 20 intervals, 10 minute cool down on bike

Abs (lower abs focus)

Hanging leg raises - BW x 18, BW x 12, BW x 12
Reverse Crunches - BW x 12, BW x 12, BW x 12

Brutal...absolutely brutal. The worst part is that i'm sure my body is going to be ramped up today and i'll be hungry as hell.

Monday, June 28, 2010

Chest/Triceps and Cardio

Only working sets. (x) denotes rest/pause

Incline BB Press - 195 x 6(2)(2)(1), 195 x 5(2)(1)
Flat HS Press - 180 x 10, 180 x 10, 180 x 10
Incline Power Flyes (like a half fly, half press) - 50 x 12, 55 x 10, 60 x 9
Pec Dec - 105 x 12, 105 x 12, 105 x 12
Pressdowns - 140 x 8, 140 x 8, 140 x 8
One Arm Cable Pressdowns - 30 x 10, 30 x 10, 20 x 12, 10 x failure

Cardio - 50 minutes LISS, 35 minutes bike, 15 minutes treadmill


Damn, feeling good. SS cardio is sooooo boring when it comes to anything over 30 minutes. My mistake was wearing sweatpants lol Anyway, going to start psyching myself out for 20 interval HIIT tomorrow. Really excited that it's really the last true week before peak week. Very motivating.