Workout
only working sets
BB Shoulder Press - 175 x 8, 185 x 6, 185 x 7 drop 135 x failure
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 8, 25 x failure
Front Raises (Palms facing each other) ss with - 45 x 10, 45 x 10, 30 x failure
Reverse Pec Dec - 90 x 12, 90 x 12, 60 x failure
Standing DB Curls - 50 x 8, 50 x 7, 50 x 7
EZ Bar Preacher Curls - 85 x 10, 65 x 12, 45 x failure
Cable Hammer Curls (Rope Extension) - 110 x 8, 80 x 12, 80 x 12
Cardio - 30 minutes steady state
Diet
Calories: 2,540, Protein: 225.1g, Carbs: 250.4g, Fats: 65.0g
Sunday, February 28, 2010
Saturday, February 27, 2010
Back/Hammies/Cardio/Macros and Weekly Report
Workout
only working sets
Wide Grip Lat Pulldown - 175 x 8, 175 x 6, 175 x 6
DB Rows - 105 x 8, 105 x 8, 105 x 8
Seated Rows (Palms facing each other) - 110 x 12, 110 x 12, 110 x 12
Diverging Row Machine (plate loaded) - 95 x 12, 95 x 12
Db Deadlifts SLDL - 50 x 10** warmup fine, 90 x 10
Seated Leg Curls - 110 x 8, 110 x 8, 110 x 8
Standing Leg Curls - 30 x failure, 30 x failure, 30 x failure
Hyperextensions - BW x failure, BW x failure
Bb Shrugs - 135 x 25, 225 x 12, 225 x 12, 135 x failure
Freaking depressing. I hate not being able to do deadlifts or squats. Squats can be replaced but IMO not deadlifts. I tried doing some DB SLDL and while the warmup was smooth and the 90 was smooth as well, as soon as I got to the higher reps i felt the pain again because something is OFFFFFFFFFFFFFFF. I am not sure what it is but i think one side of my body is over compensating for the other and i am kind of twisting once i start to get tired. Anyway, i stopped that right away and continued on with the rest of the workout. I really don't know how i'm going to get along without being about to do deadlifts and squats. I feel like most of my muscle gain came from those two movements and without them + being on a calorie restrictive diet i really don't want to lose any size that I do have.
Diet
Calories: 2,482, Protein: 225.0g, Carbs: 249.4g, Fats: 64.7g
Weekly Stats 19 Weeks Out
Last Week: 166.4 lbs
Weekly weigh in: 165.0 lbs
Weight: - 1.4 lbs loss
New macros seem to be working.
only working sets
Wide Grip Lat Pulldown - 175 x 8, 175 x 6, 175 x 6
DB Rows - 105 x 8, 105 x 8, 105 x 8
Seated Rows (Palms facing each other) - 110 x 12, 110 x 12, 110 x 12
Diverging Row Machine (plate loaded) - 95 x 12, 95 x 12
Db Deadlifts SLDL - 50 x 10** warmup fine, 90 x 10
Seated Leg Curls - 110 x 8, 110 x 8, 110 x 8
Standing Leg Curls - 30 x failure, 30 x failure, 30 x failure
Hyperextensions - BW x failure, BW x failure
Bb Shrugs - 135 x 25, 225 x 12, 225 x 12, 135 x failure
Freaking depressing. I hate not being able to do deadlifts or squats. Squats can be replaced but IMO not deadlifts. I tried doing some DB SLDL and while the warmup was smooth and the 90 was smooth as well, as soon as I got to the higher reps i felt the pain again because something is OFFFFFFFFFFFFFFF. I am not sure what it is but i think one side of my body is over compensating for the other and i am kind of twisting once i start to get tired. Anyway, i stopped that right away and continued on with the rest of the workout. I really don't know how i'm going to get along without being about to do deadlifts and squats. I feel like most of my muscle gain came from those two movements and without them + being on a calorie restrictive diet i really don't want to lose any size that I do have.
Diet
Calories: 2,482, Protein: 225.0g, Carbs: 249.4g, Fats: 64.7g
Weekly Stats 19 Weeks Out
Last Week: 166.4 lbs
Weekly weigh in: 165.0 lbs
Weight: - 1.4 lbs loss
New macros seem to be working.
Friday, February 26, 2010
HIIT/Abs and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down
Abs
crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
cable crunches - 170lbs x 12 reps x 2 sets
leg raises - bw x 12 x 3 sets
Alot of stretching (3 times a day) the last couple of days especially my hips/hamstrings and alot of heat applied to the area. Did a couple of sets of hypers today just to drive blood into my lower back and no pain while doing that. Sitting is really the only thing that irritates my back.
Diet
Calories: 2,225, Protein: 225.4g, Carbs: 175.1g, Fats: 65.0g
5 minute warmup, 15 intervals, 10 minute cool down
Abs
crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
cable crunches - 170lbs x 12 reps x 2 sets
leg raises - bw x 12 x 3 sets
Alot of stretching (3 times a day) the last couple of days especially my hips/hamstrings and alot of heat applied to the area. Did a couple of sets of hypers today just to drive blood into my lower back and no pain while doing that. Sitting is really the only thing that irritates my back.
Diet
Calories: 2,225, Protein: 225.4g, Carbs: 175.1g, Fats: 65.0g
Thursday, February 25, 2010
Chest/Triceps and Macros
Workout
only working sets
Inc. Db Press - 90 x 8, 90 x 6, 90 x 6
Flat Bench - 175 x 10, 175 x 10, 175 x 8
Dips - BW x 15, BW x 12, BW x 12
Rack Push Ups - BW x 12, BW x 12
Inc. Flyes (drops) - 60 x 8, 45 x 12, 30 x failure
Pressdowns - 120 x 10, 120 x 8
Reverse Pressdowns - 90 x 10, 90 x 10
One Arm Pressdowns (no attachement - drops no rest, 1 set) - 30 x 8, 20 x 8, 10 x failure
Didn't feel as strong today but it was still a good workout. Low back felt great working out but sitting at work is where i really feel it.
Diet
Calories: 2,500, Protein: 225.0g, Carbs: 249.2g, Fats: 65.2g
only working sets
Inc. Db Press - 90 x 8, 90 x 6, 90 x 6
Flat Bench - 175 x 10, 175 x 10, 175 x 8
Dips - BW x 15, BW x 12, BW x 12
Rack Push Ups - BW x 12, BW x 12
Inc. Flyes (drops) - 60 x 8, 45 x 12, 30 x failure
Pressdowns - 120 x 10, 120 x 8
Reverse Pressdowns - 90 x 10, 90 x 10
One Arm Pressdowns (no attachement - drops no rest, 1 set) - 30 x 8, 20 x 8, 10 x failure
Didn't feel as strong today but it was still a good workout. Low back felt great working out but sitting at work is where i really feel it.
Diet
Calories: 2,500, Protein: 225.0g, Carbs: 249.2g, Fats: 65.2g
Wednesday, February 24, 2010
Quads/Calves and Macros
Workout
only working sets
Squats **Wide Stance ASG - 225 x 14, 245 x 10
Leg Press **Close Stance - 720 x 8, 810 x 6, 810 x 6, 810 x 6 drop to wide stance 450 x 12, 270 x failure
Db Split Squat - 50 x 10, 50 x 10, 50 x 10
Leg Extensions - 80 x 12, 80 x 12, 80 x 12
Sissy Squat - bw x failure, bw x failure
Seated Calf Raises - 50 x 15, 50 x 15, 50 x 15
Sled Calf Raises - 200 x 12, 200 x 12, 200 x 12
Couldn't finish my squat sets due to my lower back flaring up AGAIN. I even took about 20 minutes to warm up today doing 10 minutes cardio, 2 sets light leg press and 2 sets light hyperextensions. I think i am bending too far forward on my deep squats. My 225 was smooth and no pain. My 245 was smooth then on my 10th rep i started to feel it so i racked it. Decided to just stop instead of worsening the injury. Decided to just to more sets of leg press. I think I am going to rest this injury by not doing any deadlifting or squats for at least a week to two weeks. I'll do accessory exercises to keep the blood flowing to the area like hyperextensions. Personally, i think it's some sort of pinched nerve because i feel the pain and discomfort in my hips as well.
Diet
**Refeed
Calories: 2,797, Protein: 225.2g, Carbs: 324.9g, Fats: 64.7g
only working sets
Squats **Wide Stance ASG - 225 x 14, 245 x 10
Leg Press **Close Stance - 720 x 8, 810 x 6, 810 x 6, 810 x 6 drop to wide stance 450 x 12, 270 x failure
Db Split Squat - 50 x 10, 50 x 10, 50 x 10
Leg Extensions - 80 x 12, 80 x 12, 80 x 12
Sissy Squat - bw x failure, bw x failure
Seated Calf Raises - 50 x 15, 50 x 15, 50 x 15
Sled Calf Raises - 200 x 12, 200 x 12, 200 x 12
Couldn't finish my squat sets due to my lower back flaring up AGAIN. I even took about 20 minutes to warm up today doing 10 minutes cardio, 2 sets light leg press and 2 sets light hyperextensions. I think i am bending too far forward on my deep squats. My 225 was smooth and no pain. My 245 was smooth then on my 10th rep i started to feel it so i racked it. Decided to just stop instead of worsening the injury. Decided to just to more sets of leg press. I think I am going to rest this injury by not doing any deadlifting or squats for at least a week to two weeks. I'll do accessory exercises to keep the blood flowing to the area like hyperextensions. Personally, i think it's some sort of pinched nerve because i feel the pain and discomfort in my hips as well.
Diet
**Refeed
Calories: 2,797, Protein: 225.2g, Carbs: 324.9g, Fats: 64.7g
Tuesday, February 23, 2010
Shoulders/Biceps and Macros
Workout
only working sets
BB Shoulder Press - 175 x 8, 185 x 6, 185 x 7 drop 135 x failure
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 8, 25 x failure
Front Raises (Palms facing each other) ss with - 45 x 10, 45 x 10, 30 x failure
Reverse Pec Dec - 80 x 12, 80 x 12, 60 x failure
Standing DB Curls - 50 x 7, 50 x 7, 50 x 6
EZ Bar Preacher Curls - 85 x 10, 65 x 12, 45 x failure
Cable Hammer Curls (Rope Extension) - 110 x 8, 80 x 12, 80 x 12
Love the 4 day split. In and out, no marathon sessions. Intense and quick. I can feel the front raises much more when i use a palms facing in grip.
Diet
Calories: 2,496, Protein: 224.7g, Carbs: 249.9g, Fats: 64.9g
only working sets
BB Shoulder Press - 175 x 8, 185 x 6, 185 x 7 drop 135 x failure
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 8, 25 x failure
Front Raises (Palms facing each other) ss with - 45 x 10, 45 x 10, 30 x failure
Reverse Pec Dec - 80 x 12, 80 x 12, 60 x failure
Standing DB Curls - 50 x 7, 50 x 7, 50 x 6
EZ Bar Preacher Curls - 85 x 10, 65 x 12, 45 x failure
Cable Hammer Curls (Rope Extension) - 110 x 8, 80 x 12, 80 x 12
Love the 4 day split. In and out, no marathon sessions. Intense and quick. I can feel the front raises much more when i use a palms facing in grip.
Diet
Calories: 2,496, Protein: 224.7g, Carbs: 249.9g, Fats: 64.9g
Monday, February 22, 2010
Off Day and Macros
Hadn't had an off day in over 7 days. Will do the body good.
Diet
Calories: 2,191, Protein: 225.0g, Carbs: 174.9g, Fats: 64.7g
Diet
Calories: 2,191, Protein: 225.0g, Carbs: 174.9g, Fats: 64.7g
Sunday, February 21, 2010
Back/Hammies/Cardio and Macros
Workout
only working sets
Wide Grip Lat Pulldown - 175 x 8, 175 x 8, 175 x 6
DB Rows - 105 x 8, 105 x 8, 105 x 9
Seated Rows (Palms facing each other) - 110 x 12, 110 x 12, 110 x 12
Diverging Row Machine (plate loaded) - 90 x 15, 90 x 15
Deadlifts SLDL - 225 x 7, 225 x 7
Seated Leg Curls - 100 x 8, 100 x 8, 100 x 8
Standing Leg Curls - 30 x failure, 30 x failure, 30 x failure
Hyperextensions - BW x 14, BW x 14
Cardio - 30 minutes steady state
Couldn't do regular deadlifts because my lower back is extremely tight and in pain. Hips also feel strained. Tried numerous warmup sets, hypers to warm up too but 135 was killing me. I tried 225 for SLDL and that was painful as well when i could easily do 275 for 10+ reps usually. Decided to drop the deads after that and just do some BW hyperextensions.
Diet
Calories: 2,518, Protein: 225.0g, Carbs: 250.5g, Fats: 64.6g
New macros started
only working sets
Wide Grip Lat Pulldown - 175 x 8, 175 x 8, 175 x 6
DB Rows - 105 x 8, 105 x 8, 105 x 9
Seated Rows (Palms facing each other) - 110 x 12, 110 x 12, 110 x 12
Diverging Row Machine (plate loaded) - 90 x 15, 90 x 15
Deadlifts SLDL - 225 x 7, 225 x 7
Seated Leg Curls - 100 x 8, 100 x 8, 100 x 8
Standing Leg Curls - 30 x failure, 30 x failure, 30 x failure
Hyperextensions - BW x 14, BW x 14
Cardio - 30 minutes steady state
Couldn't do regular deadlifts because my lower back is extremely tight and in pain. Hips also feel strained. Tried numerous warmup sets, hypers to warm up too but 135 was killing me. I tried 225 for SLDL and that was painful as well when i could easily do 275 for 10+ reps usually. Decided to drop the deads after that and just do some BW hyperextensions.
Diet
Calories: 2,518, Protein: 225.0g, Carbs: 250.5g, Fats: 64.6g
New macros started
Saturday, February 20, 2010
New Routine ** Chest/Triceps/Macros and Weekly Report
Workout
only working sets
Inc. Db Press - 90 x 8, 90 x 7, 90 x 6
Flat Bench - 175 x 10, 175 x 10, 175 x 10
Dips - BW x 16, BW x 14, BW x 14
Rack Push Ups - BW x 12, BW x 12
Inc. Flyes - 40 x failure, 40 x failure
Pressdowns - 110 x 10, 110 x 10, 110 x 10
Cable Kickbacks ss with One Arm Pressdowns (no attachement) ss with dropset of One Arm Pressdowns (no attachement) - 20lbs/20lbs/10lbs x 10reps/8/8, 20lbs/20lbs/10lbs x 10/8/8, 20lbs/20lbs/10lbs x 10/8/8
I did 2 sets less of Rack Push Ups and 2 sets of flyes because my triceps were absolutely fried when i got to my last 2 sets of rack push ups but my chest was still ok for 2 sets of work. My tricep workout was a blood filler...couldnt move my arms after.
Diet
Calories: 2,634, Protein: 224.6g, Carbs: 275.3g, Fats: 69.5g
Weekly Stats 20 Weeks Out
Last Week: 165.8 lbs
Weekly weigh in: 166.4 lbs
Weight: + 0.6 lbs gain
Strength this week was great. Not really tired, full of energy. Hungry like hell lol...afraid what will happen when i lower calories. Getting about 7 hours sleep every night. Put on one of my suits for the baptism last week. Jacket still fits a little tight (40R) but pants were loose as hell (32)...even my jeans which are 32-33 are floating on me. Pretty sure i'm close to a 30 but my ass wouldn't fit in a 30.
only working sets
Inc. Db Press - 90 x 8, 90 x 7, 90 x 6
Flat Bench - 175 x 10, 175 x 10, 175 x 10
Dips - BW x 16, BW x 14, BW x 14
Rack Push Ups - BW x 12, BW x 12
Inc. Flyes - 40 x failure, 40 x failure
Pressdowns - 110 x 10, 110 x 10, 110 x 10
Cable Kickbacks ss with One Arm Pressdowns (no attachement) ss with dropset of One Arm Pressdowns (no attachement) - 20lbs/20lbs/10lbs x 10reps/8/8, 20lbs/20lbs/10lbs x 10/8/8, 20lbs/20lbs/10lbs x 10/8/8
I did 2 sets less of Rack Push Ups and 2 sets of flyes because my triceps were absolutely fried when i got to my last 2 sets of rack push ups but my chest was still ok for 2 sets of work. My tricep workout was a blood filler...couldnt move my arms after.
Diet
Calories: 2,634, Protein: 224.6g, Carbs: 275.3g, Fats: 69.5g
Weekly Stats 20 Weeks Out
Last Week: 165.8 lbs
Weekly weigh in: 166.4 lbs
Weight: + 0.6 lbs gain
Strength this week was great. Not really tired, full of energy. Hungry like hell lol...afraid what will happen when i lower calories. Getting about 7 hours sleep every night. Put on one of my suits for the baptism last week. Jacket still fits a little tight (40R) but pants were loose as hell (32)...even my jeans which are 32-33 are floating on me. Pretty sure i'm close to a 30 but my ass wouldn't fit in a 30.
Friday, February 19, 2010
HIIT/Abs/Calves and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down
Upper Abs
crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
cable crunches - 170lbs x 12 reps x 2 sets
Calves
Circuit - 3 Big Supersets x 15 reps each exercise consisting of seated calf raise, leg press calf raise and standing with my heels on a plate and doing just the top part of the raise. Then did 2 sets of hack squat calf raises.
Diet
Calories: 2,332, Protein: 224.6g, Carbs: 199.7g, Fats: 70.9g
5 minute warmup, 15 intervals, 10 minute cool down
Upper Abs
crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
cable crunches - 170lbs x 12 reps x 2 sets
Calves
Circuit - 3 Big Supersets x 15 reps each exercise consisting of seated calf raise, leg press calf raise and standing with my heels on a plate and doing just the top part of the raise. Then did 2 sets of hack squat calf raises.
Diet
Calories: 2,332, Protein: 224.6g, Carbs: 199.7g, Fats: 70.9g
Thursday, February 18, 2010
Legs and Macros
Workout
only working sets
Squats **Powerlifting Stance ASG - 285 x 8, 315 x 5, 315 x 4, 225 x failure
Hack Squats ** Close Stance - 270 x 12, 360 x 11, 360 x 10
Walking Lunges - 55 x 36 lunges total, 55 x 36 lunges total
Leg Extensions - 135 x 10, 105 x 12, 75 x 14
BB Stiff Leg Deads - 225 x 14, 275 x 10, 275 x 10
Seated Leg Curls - 80 x 12, 80 x 12
Standing Leg Curls - 20 x failure, 20 x failure
315 squats were very smooth and deep. Felt good today. Major, MAJOR blood flow to the legs with insane pumps. Took me a good 15 minutes to warm up the knees today. Might start the new workout program on Saturday starting with chest.
Diet
**Refeed
Calories: 2,910, Protein: 224.9g, Carbs: 350.2g, Fats: 68.4g
only working sets
Squats **Powerlifting Stance ASG - 285 x 8, 315 x 5, 315 x 4, 225 x failure
Hack Squats ** Close Stance - 270 x 12, 360 x 11, 360 x 10
Walking Lunges - 55 x 36 lunges total, 55 x 36 lunges total
Leg Extensions - 135 x 10, 105 x 12, 75 x 14
BB Stiff Leg Deads - 225 x 14, 275 x 10, 275 x 10
Seated Leg Curls - 80 x 12, 80 x 12
Standing Leg Curls - 20 x failure, 20 x failure
315 squats were very smooth and deep. Felt good today. Major, MAJOR blood flow to the legs with insane pumps. Took me a good 15 minutes to warm up the knees today. Might start the new workout program on Saturday starting with chest.
Diet
**Refeed
Calories: 2,910, Protein: 224.9g, Carbs: 350.2g, Fats: 68.4g
Wednesday, February 17, 2010
Back/Shoulders and Macros
Workout
only working sets
Db Presses - 70 x 12, 75 x 10, 75 x 8
Converging Shoulder Press - 290 x 6, 290 x 6
Leaning Lateral Raises - 25 x 16, 30 x 14, 35 x 12
Pullups Wide Grip - BW x 14, BW x 12, BW x 8
Pendlay BB Rows - 175 x 8, 175 x 8, 155 x 10
Rack Deadlift - 315 x 6, 325 x 5, 325 x 5
Low Pulley v-bar Rows **drop sets - 150 x 10, 120 x 14, 90 x failure
Hyperextensions ss with - BW x 16, BW x 16, BW x 12
Db Shrugs - 80 x 20, 110 x 12, 120 x 10
I tried to limit doing heavy hamstring/glute/lower back exercises because of tomorrow's leg day and the fact that i just did legs monday without a day off in between. So i didn't do regular deads or good mornings. I wasn't as strong as usual today and i find that i feel like this when my chest/arms day comes the day before without a day off in between. I guess my arms are still recovering from the previous days workout.
This workout plan will be ending this Sunday so hopefully you can have my new one in place by Tuesday. Looking forward to it.
Diet
Calories: 2,634, Protein: 224.8g, Carbs: 274.8g, Fats: 70.2g
only working sets
Db Presses - 70 x 12, 75 x 10, 75 x 8
Converging Shoulder Press - 290 x 6, 290 x 6
Leaning Lateral Raises - 25 x 16, 30 x 14, 35 x 12
Pullups Wide Grip - BW x 14, BW x 12, BW x 8
Pendlay BB Rows - 175 x 8, 175 x 8, 155 x 10
Rack Deadlift - 315 x 6, 325 x 5, 325 x 5
Low Pulley v-bar Rows **drop sets - 150 x 10, 120 x 14, 90 x failure
Hyperextensions ss with - BW x 16, BW x 16, BW x 12
Db Shrugs - 80 x 20, 110 x 12, 120 x 10
I tried to limit doing heavy hamstring/glute/lower back exercises because of tomorrow's leg day and the fact that i just did legs monday without a day off in between. So i didn't do regular deads or good mornings. I wasn't as strong as usual today and i find that i feel like this when my chest/arms day comes the day before without a day off in between. I guess my arms are still recovering from the previous days workout.
This workout plan will be ending this Sunday so hopefully you can have my new one in place by Tuesday. Looking forward to it.
Diet
Calories: 2,634, Protein: 224.8g, Carbs: 274.8g, Fats: 70.2g
Tuesday, February 16, 2010
Chest/Arms and Macros
Workout
only working sets
Flat Db Press - 95 x 8, 95 x 7, 95 x 7
Incline Converging Press - 180 x 12, 205 x 10, 205 x 10
Dips - BW x 18, BW x 16, BW x 15
Incline Db Fly - 55 x 12, 55 x 12 drop 40 x failure
Incline Db Curls - 50 x 6, 50 x 6, 50 x 6
Smith Machine Close Grip Bench - 175 x 6, 175 x 6 drop 135 x 12
Concentration Curls ss - 35 x 12, 35 x 10, 30 x 14
with One Arm Cable Extensions - 30 x 12, 30 x 12, 20 x 15
Dip belt at the gym was broken so i had to do just bodyweight AGAIN! This freaking gym is getting on my nerves. Padded part of the bench missing on some equipment, parts of the gym closed off, showers under construction...anyway, didn't feel particularly strong today. My knees are sore, lower back is tight, nothing was smooth today. Still, i can't wait for tomorrow's workout!
Diet
Calories: 2,636, Protein: 224.7g, Carbs: 275.0g, Fats: 69.9g
only working sets
Flat Db Press - 95 x 8, 95 x 7, 95 x 7
Incline Converging Press - 180 x 12, 205 x 10, 205 x 10
Dips - BW x 18, BW x 16, BW x 15
Incline Db Fly - 55 x 12, 55 x 12 drop 40 x failure
Incline Db Curls - 50 x 6, 50 x 6, 50 x 6
Smith Machine Close Grip Bench - 175 x 6, 175 x 6 drop 135 x 12
Concentration Curls ss - 35 x 12, 35 x 10, 30 x 14
with One Arm Cable Extensions - 30 x 12, 30 x 12, 20 x 15
Dip belt at the gym was broken so i had to do just bodyweight AGAIN! This freaking gym is getting on my nerves. Padded part of the bench missing on some equipment, parts of the gym closed off, showers under construction...anyway, didn't feel particularly strong today. My knees are sore, lower back is tight, nothing was smooth today. Still, i can't wait for tomorrow's workout!
Diet
Calories: 2,636, Protein: 224.7g, Carbs: 275.0g, Fats: 69.9g
Monday, February 15, 2010
Legs and Macros
Workout
only working sets
Squats **Powerlifting Stance - 235 x 13, 265 x 10, 285 x 7
Hack Squats ** Close Stance - 450 x 6, 450 x 6 drop 360 x 10, 270 x 12
Walking Lunges - 55 x 36 lunges total, 55 x 34 lunges total
Leg Extensions - 135 x 10, 105 x 12, 75 x 14
BB Stiff Leg Deads - 225 x 14, 265 x 10, 265 x 10
Seated Leg Curls - 120 x 8, 90 x 12, 45 x failure
Reverse Hypers - 60 x 10, 60 x 10
I really thought i was going to have a bad workout this morning. Felt off when i woke up, yesterday's day off really threw me off my schedule but I really banged this one out. I was up almost 2 pounds from Saturday's weigh in but have no clue what i could of had at the restaurant that threw me off by this much. Only thing i can think of is the huge amounts of sodium. Decided not to go with the refeed today as I feel energized and full as it is plus I have one coming on Thursday.
Diet
Calories: 2,640, Protein: 225.2g, Carbs: 274.0g, Fats: 70.1g
only working sets
Squats **Powerlifting Stance - 235 x 13, 265 x 10, 285 x 7
Hack Squats ** Close Stance - 450 x 6, 450 x 6 drop 360 x 10, 270 x 12
Walking Lunges - 55 x 36 lunges total, 55 x 34 lunges total
Leg Extensions - 135 x 10, 105 x 12, 75 x 14
BB Stiff Leg Deads - 225 x 14, 265 x 10, 265 x 10
Seated Leg Curls - 120 x 8, 90 x 12, 45 x failure
Reverse Hypers - 60 x 10, 60 x 10
I really thought i was going to have a bad workout this morning. Felt off when i woke up, yesterday's day off really threw me off my schedule but I really banged this one out. I was up almost 2 pounds from Saturday's weigh in but have no clue what i could of had at the restaurant that threw me off by this much. Only thing i can think of is the huge amounts of sodium. Decided not to go with the refeed today as I feel energized and full as it is plus I have one coming on Thursday.
Diet
Calories: 2,640, Protein: 225.2g, Carbs: 274.0g, Fats: 70.1g
Saturday, February 13, 2010
Back/Shoulders/Cardio/Macros and Weekly Report
Workout
only working sets
Db Presses - 60 x 14, 70 x 12, 70 x 10 drop -- 40 x failure
Converging Shoulder Press - 270 x 8, 290 x 6
Leaning Lateral Raises - 35 x 12, 35 x 12 drop -- 25 x failure
Pullups Wide Grip - BW x 14, BW x 12, BW x 8
Pendlay BB Rows **pyramid - 135 x 14, 155 x 10, 180 x 8
Deadlift - 275 x 12, 325 x 4, 325 x 4
Low Pulley v-bar Rows **drop sets - 150 x 10, 120 x 14, 90 x failure ss with
Good Mornings - 145 x 10, 145 x 10
Cardio - 30 minutes LISS - Stationary Bike
Great workout but forgot to do shrugs. Felt strong all around. It took alot out of me though. Increasing weight or reps is really not a problem. Seeing a difference almost every workout and always sticking to strict form
Diet
Calories: 2,636, Protein: 224.7g, Carbs: 274.7g, Fats: 69.2g
Weekly Stats 21 Weeks Out
Last Week: 166.4 lbs
Weekly weigh in: 165.8 lbs
Weight: - 0.6 lbs loss
I could tell all week I was coming down slowly, some days i was the same but never really fluctuating. Even the days after my refeeds I either stayed the same or lost a small amount. This week I tried to keep water and sodium intake the same each day so that i wouldn't see those weight fluctuations on a daily basis. I am really noticing a difference in vascularity even though weight loss has been minimal.
I am using an off day tomorrow instead of my usual Mondays since we are baptizing our daughter but will go into the gym monday. We are headed to an Italian restaurant after which we set the menu so eating won't be a problem, i'll just stay away from the pasta, desserts, bread lol...pretty much everything but the main meal.
only working sets
Db Presses - 60 x 14, 70 x 12, 70 x 10 drop -- 40 x failure
Converging Shoulder Press - 270 x 8, 290 x 6
Leaning Lateral Raises - 35 x 12, 35 x 12 drop -- 25 x failure
Pullups Wide Grip - BW x 14, BW x 12, BW x 8
Pendlay BB Rows **pyramid - 135 x 14, 155 x 10, 180 x 8
Deadlift - 275 x 12, 325 x 4, 325 x 4
Low Pulley v-bar Rows **drop sets - 150 x 10, 120 x 14, 90 x failure ss with
Good Mornings - 145 x 10, 145 x 10
Cardio - 30 minutes LISS - Stationary Bike
Great workout but forgot to do shrugs. Felt strong all around. It took alot out of me though. Increasing weight or reps is really not a problem. Seeing a difference almost every workout and always sticking to strict form
Diet
Calories: 2,636, Protein: 224.7g, Carbs: 274.7g, Fats: 69.2g
Weekly Stats 21 Weeks Out
Last Week: 166.4 lbs
Weekly weigh in: 165.8 lbs
Weight: - 0.6 lbs loss
I could tell all week I was coming down slowly, some days i was the same but never really fluctuating. Even the days after my refeeds I either stayed the same or lost a small amount. This week I tried to keep water and sodium intake the same each day so that i wouldn't see those weight fluctuations on a daily basis. I am really noticing a difference in vascularity even though weight loss has been minimal.
I am using an off day tomorrow instead of my usual Mondays since we are baptizing our daughter but will go into the gym monday. We are headed to an Italian restaurant after which we set the menu so eating won't be a problem, i'll just stay away from the pasta, desserts, bread lol...pretty much everything but the main meal.
Friday, February 12, 2010
HIIT/Abs/Calves and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down
Abs
crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
cable crunches - 160lbs x 12 reps x 2 sets
Leg Raises - BW x 12 x 2 sets
Calves
Did a circuit of calf raises seated/standing/weighted/nonweighted/differnet angles. I did 4 exercises in a big superset, 3 sets, 15 reps per exercise. This is one of my weakest bodyparts and i just find that after a leg workout I am too exhausted to properly be able to focus on working my calves so I am going to do something on this day unless my leg day comes the day before or after.
Diet
Calories: 2,340, Protein: 225.1g, Carbs: 199.8g, Fats: 69.7g
5 minute warmup, 15 intervals, 10 minute cool down
Abs
crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
cable crunches - 160lbs x 12 reps x 2 sets
Leg Raises - BW x 12 x 2 sets
Calves
Did a circuit of calf raises seated/standing/weighted/nonweighted/differnet angles. I did 4 exercises in a big superset, 3 sets, 15 reps per exercise. This is one of my weakest bodyparts and i just find that after a leg workout I am too exhausted to properly be able to focus on working my calves so I am going to do something on this day unless my leg day comes the day before or after.
Diet
Calories: 2,340, Protein: 225.1g, Carbs: 199.8g, Fats: 69.7g
Thursday, February 11, 2010
Chest/Arms and Macros
Workout
only working sets
Flat Db Press - 95 x 8, 95 x 6, 95 x 6
Incline Converging Press - 180 x 12, 205 x 10, 205 x 10
Dips - BW x 18, BW x 16, BW x 16
Incline Db Fly - 55 x 12, 55 x 12 drop 40 x failure
Incline Db Curls - 50 x 6, 50 x 6, 50 x 6
Smith Machine Close Grip Bench - 175 x 6, 175 x 6 drop 135 x 12
Concentration Curls ss - 35 x 10, 35 x 10, 30 x 12
with One Arm Cable Extensions - 30 x 12, 30 x 12, 20 x 15
Dip belt at the gym was broken so i had to do just bodyweight.
Diet
Calories: 2,653, Protein: 224.5g, Carbs: 275.3g, Fats: 69.7g
only working sets
Flat Db Press - 95 x 8, 95 x 6, 95 x 6
Incline Converging Press - 180 x 12, 205 x 10, 205 x 10
Dips - BW x 18, BW x 16, BW x 16
Incline Db Fly - 55 x 12, 55 x 12 drop 40 x failure
Incline Db Curls - 50 x 6, 50 x 6, 50 x 6
Smith Machine Close Grip Bench - 175 x 6, 175 x 6 drop 135 x 12
Concentration Curls ss - 35 x 10, 35 x 10, 30 x 12
with One Arm Cable Extensions - 30 x 12, 30 x 12, 20 x 15
Dip belt at the gym was broken so i had to do just bodyweight.
Diet
Calories: 2,653, Protein: 224.5g, Carbs: 275.3g, Fats: 69.7g
Wednesday, February 10, 2010
Legs and Macros
Workout
only working sets
Squats **Powerlifting Stance - 235 x 12, 260 x 10, 280 x 9
Hack Squats ** Close Stance - 450 x 6, 500 x 6, 500 x 5
Walking Lunges - 50 x 40 lunges total, 50 x 40 lunges total
Leg Extensions - 135 x 10, 105 x 12, 75 x 20
BB Stiff Leg Deads - 255 x 10, 260 x 10, 260 x 10
Seated Leg Curls - 70 x 15, 70 x 15
Standing Calf Raises - 260 x 15, 280 x 12, 280 x 12
Calf Raise in Sled - 200 x 15, 200 x 15, 200 x 15
Killed this workout! Best one in a while. Even though my squats were light, hitting those higher reps felt amazing. Went really low with strict form. I think I finally learned how to generate power using my glutes/hamstrings. I could of easily set a PR in squats today.
Diet
**refeed
Calories: 2,909, Protein: 225.4g, Carbs: 348.9g, Fats: 69.5g
only working sets
Squats **Powerlifting Stance - 235 x 12, 260 x 10, 280 x 9
Hack Squats ** Close Stance - 450 x 6, 500 x 6, 500 x 5
Walking Lunges - 50 x 40 lunges total, 50 x 40 lunges total
Leg Extensions - 135 x 10, 105 x 12, 75 x 20
BB Stiff Leg Deads - 255 x 10, 260 x 10, 260 x 10
Seated Leg Curls - 70 x 15, 70 x 15
Standing Calf Raises - 260 x 15, 280 x 12, 280 x 12
Calf Raise in Sled - 200 x 15, 200 x 15, 200 x 15
Killed this workout! Best one in a while. Even though my squats were light, hitting those higher reps felt amazing. Went really low with strict form. I think I finally learned how to generate power using my glutes/hamstrings. I could of easily set a PR in squats today.
Diet
**refeed
Calories: 2,909, Protein: 225.4g, Carbs: 348.9g, Fats: 69.5g
Tuesday, February 9, 2010
Back/Shoulders and Macros
Workout
only working sets
Smith Machine Military Press - 185 x 6, 185 x 6
Db Presses - 45 x 20, 65 x 12, 65 x 12
Leaning Lateral Raises - 35 x 12, 35 x 12, 35 x 12
Pullups Wide Grip - BW x 12, BW x 10, BW x 10
Pendlay BB Rows - 175 x 8, 175 x 8, 175 x 8
Low Pulley v-bar Rows - 135 x 12, 150 x 12, 90 x failure
Deadlift - 285 x 8, 315 x 5, 320 x 4
Good Mornings - 135 x 12, 140 x 10, 140 x 10 ss with
Db Shrugs - 80 x 20, 100 x 15, 110 x 12
Routine C started for Back/Shoulders. Great workout. Started using some Jack3d pre-workout...good focus. Not sure if this is an effect of Jack3d but i was thirsty as hell during my workout and this is while sipping on 1.5L of xtend throughout.
Got the posing video and t-shirt. Thanks for getting it out real quick. Watched half the video already. Good stuff!
Diet
Calories: 2,641, Protein: 225.4g, Carbs: 274.8g, Fats: 69.6g
only working sets
Smith Machine Military Press - 185 x 6, 185 x 6
Db Presses - 45 x 20, 65 x 12, 65 x 12
Leaning Lateral Raises - 35 x 12, 35 x 12, 35 x 12
Pullups Wide Grip - BW x 12, BW x 10, BW x 10
Pendlay BB Rows - 175 x 8, 175 x 8, 175 x 8
Low Pulley v-bar Rows - 135 x 12, 150 x 12, 90 x failure
Deadlift - 285 x 8, 315 x 5, 320 x 4
Good Mornings - 135 x 12, 140 x 10, 140 x 10 ss with
Db Shrugs - 80 x 20, 100 x 15, 110 x 12
Routine C started for Back/Shoulders. Great workout. Started using some Jack3d pre-workout...good focus. Not sure if this is an effect of Jack3d but i was thirsty as hell during my workout and this is while sipping on 1.5L of xtend throughout.
Got the posing video and t-shirt. Thanks for getting it out real quick. Watched half the video already. Good stuff!
Diet
Calories: 2,641, Protein: 225.4g, Carbs: 274.8g, Fats: 69.6g
Monday, February 8, 2010
Sunday, February 7, 2010
Chest/Arms, Cardio and Macros
Workout
only working sets
Flat Db Press - 95 x 8, 95 x 6, 95 x 6
Incline Converging Press - 180 x 12, 200 x 10, 200 x 10 using this machine http://www.atlantis-fit.com/products/item.aspx?code=P-443
Weighted Dips - 45 x 12, 45 x 12, 45 x 12
Incline Db Fly - 55 x 12, 55 x 12 drop 35 x failure
Incline Db Curls - 50 x 6, 50 x 6, 50 x 6
Smith Machine Close Grip Bench - 175 x 6, 175 x 6 drop 135 x 12
Concentration Curls ss - 30 x 12, 30 x 12, 30 x 12
with One Arm Cable Extensions - 20 x 15, 20 x 15, 20 x 15
Cardio - 30 min steady state - 15 min bike, 15 min treadmill.
I wanted to use the converging press machine because I find i can really focus on my upper chest with it and to give myself a little break from dbs. I also use the palms facing in (45degree angle) which I find puts so much more focus on my upper/inner chest and eliminates alot of the delts from the movements.
Diet
Calories: 2,652, Protein: 224.9g, Carbs: 274.7g, Fats: 69.3g
Shredded Wheat with Bran is fine right? Love adding about 30g with my oat bran or oat meal. It is 110calories, .5 fat, 24 carbs, 4 protein, 0 sugar, 4g fiber.
only working sets
Flat Db Press - 95 x 8, 95 x 6, 95 x 6
Incline Converging Press - 180 x 12, 200 x 10, 200 x 10 using this machine http://www.atlantis-fit.com/products/item.aspx?code=P-443
Weighted Dips - 45 x 12, 45 x 12, 45 x 12
Incline Db Fly - 55 x 12, 55 x 12 drop 35 x failure
Incline Db Curls - 50 x 6, 50 x 6, 50 x 6
Smith Machine Close Grip Bench - 175 x 6, 175 x 6 drop 135 x 12
Concentration Curls ss - 30 x 12, 30 x 12, 30 x 12
with One Arm Cable Extensions - 20 x 15, 20 x 15, 20 x 15
Cardio - 30 min steady state - 15 min bike, 15 min treadmill.
I wanted to use the converging press machine because I find i can really focus on my upper chest with it and to give myself a little break from dbs. I also use the palms facing in (45degree angle) which I find puts so much more focus on my upper/inner chest and eliminates alot of the delts from the movements.
Diet
Calories: 2,652, Protein: 224.9g, Carbs: 274.7g, Fats: 69.3g
Shredded Wheat with Bran is fine right? Love adding about 30g with my oat bran or oat meal. It is 110calories, .5 fat, 24 carbs, 4 protein, 0 sugar, 4g fiber.
Saturday, February 6, 2010
Legs, Macros and Weekly Report
Workout
only working sets
Squats **Powerlifting Stance - 225 x 13, 245 x 12, 275 x 9
Hack Squats - 450 x 6, 450 x 6, 450 x 5
Walking Lunges - 50 x 40 lunges total, 50 x 40 lunges total
Leg Extensions - 135 x 10, 135 x 10, 65 x 20
BB Stiff Leg Deads - 255 x 10, 255 x 10, 255 x 10
Lying Leg Curls ss with Reverse Hypers - 60/65 x 12, 60/65 x 12
Standing Calf Raises - 240 x 15, 260 x 12, 260 x 12, 280 x 12
Routine C started. Tried front squats, these just don't feel right for me. I know the focus is suppose to be more in the quads but i just don't feel them like i do a regular squat. My squats i did today were really deep with a hold at the bottom and explosive movement through to the top. I did pyramid sets for squats. For my hack squats i put a pad behind my shoulders which kind of eliminated alot of glute/ham assistance from the exercise with almost a complete focus on the quads. It worked! I don't remember where I saw this but tried it today.
Diet
**refeed
Calories: 2,923, Protein: 225.1g, Carbs: 349.6g, Fats: 69.9g
Status quo man. Weighed myself today and was 166.4 so no weight loss. I like what I see in the mirror..there is definitely change there compared to the first pics we took. Let me know what you want to do.
ps: Be safe man, i heard you guys were getting dumped on today.
only working sets
Squats **Powerlifting Stance - 225 x 13, 245 x 12, 275 x 9
Hack Squats - 450 x 6, 450 x 6, 450 x 5
Walking Lunges - 50 x 40 lunges total, 50 x 40 lunges total
Leg Extensions - 135 x 10, 135 x 10, 65 x 20
BB Stiff Leg Deads - 255 x 10, 255 x 10, 255 x 10
Lying Leg Curls ss with Reverse Hypers - 60/65 x 12, 60/65 x 12
Standing Calf Raises - 240 x 15, 260 x 12, 260 x 12, 280 x 12
Routine C started. Tried front squats, these just don't feel right for me. I know the focus is suppose to be more in the quads but i just don't feel them like i do a regular squat. My squats i did today were really deep with a hold at the bottom and explosive movement through to the top. I did pyramid sets for squats. For my hack squats i put a pad behind my shoulders which kind of eliminated alot of glute/ham assistance from the exercise with almost a complete focus on the quads. It worked! I don't remember where I saw this but tried it today.
Diet
**refeed
Calories: 2,923, Protein: 225.1g, Carbs: 349.6g, Fats: 69.9g
Status quo man. Weighed myself today and was 166.4 so no weight loss. I like what I see in the mirror..there is definitely change there compared to the first pics we took. Let me know what you want to do.
ps: Be safe man, i heard you guys were getting dumped on today.
Friday, February 5, 2010
HIIT/Abs and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down
Upper Abs
crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
seated cable crunches - 120lbs x 8 reps x 3 sets
In and out !
Diet
Calories: 2,338, Protein: 224.5g, Carbs: 199.8g, Fats: 70.0g
5 minute warmup, 15 intervals, 10 minute cool down
Upper Abs
crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
seated cable crunches - 120lbs x 8 reps x 3 sets
In and out !
Diet
Calories: 2,338, Protein: 224.5g, Carbs: 199.8g, Fats: 70.0g
Thursday, February 4, 2010
Back/Shoulders and Macros
Workout
only working sets
Db Presses - 65 x 12, 65 x 12, 65 x 12
Converging Shoulder Press (HS Atlantis Machine) - 270 x 6, 270 x 5, 180 x 10
Lateral Raises - 40 x 8, 40 x 8, 25 x 15
Pullups Wide Grip - BW x 10, BW x 10, BW x 10
Db Rows - 105 x 8, 105 x 8, 60 x 20
Pull Downs Supinated Grip - 100 x 15, 100 x 15
Rack Deadlift - 315 x 8, 315 x 8, 320 x6
Good Mornings - 140 x 10, 140 x 10 ss with
Db Shrugs - 80 x 20, 110 x 12, 60 x 20, 110 x 10
Felt really weak on my pullups and most shoulder work (could be from working chest and tri's yesterday). Felt strong on my db rows and rack deads.
Once I get your video what do you suggest as practice for posing to start with? After a month of practicing, if i was able to take video of myself could you critique? I already practice my mandatories but don't really set time aside for them. I just usually do 5 minutes every morning while the shower is warming up. Holding poses for 20-30 seconds.
Diet
Calories: 2,637, Protein: 224.9g, Carbs: 274.4g, Fats: 70.0g
Weight is still coming down from the day after cheat meal. Slowly but that's the way we want it. Love seeing that scale move. Should come in under last week's weigh in.
only working sets
Db Presses - 65 x 12, 65 x 12, 65 x 12
Converging Shoulder Press (HS Atlantis Machine) - 270 x 6, 270 x 5, 180 x 10
Lateral Raises - 40 x 8, 40 x 8, 25 x 15
Pullups Wide Grip - BW x 10, BW x 10, BW x 10
Db Rows - 105 x 8, 105 x 8, 60 x 20
Pull Downs Supinated Grip - 100 x 15, 100 x 15
Rack Deadlift - 315 x 8, 315 x 8, 320 x6
Good Mornings - 140 x 10, 140 x 10 ss with
Db Shrugs - 80 x 20, 110 x 12, 60 x 20, 110 x 10
Felt really weak on my pullups and most shoulder work (could be from working chest and tri's yesterday). Felt strong on my db rows and rack deads.
Once I get your video what do you suggest as practice for posing to start with? After a month of practicing, if i was able to take video of myself could you critique? I already practice my mandatories but don't really set time aside for them. I just usually do 5 minutes every morning while the shower is warming up. Holding poses for 20-30 seconds.
Diet
Calories: 2,637, Protein: 224.9g, Carbs: 274.4g, Fats: 70.0g
Weight is still coming down from the day after cheat meal. Slowly but that's the way we want it. Love seeing that scale move. Should come in under last week's weigh in.
Wednesday, February 3, 2010
Chest/Arms/Lower Abs and Macros
Workout
only working sets
Flat Db Press - 100 x 6, 100 x 5, 100 x 5, 60 x 12
Incline BB Press - 150 x 10, 150 x 10, 135 x 12
Dips - BW x 16, BW x 14, BW x 14
Pec Dec - 100 x 12, 100 x 12, 100 x 12, 60 x failure
BB Curls - 95 x 7, 95 x 7, 95 x 7
Pressdowns - 180 x 5, 180 x 5, 180 x 5
Preacher Curls ss - 40 x 8, 35 x 10, 30 x 12
with Lying Tricep Db Extensions - 35 x 10, 35 x 10, 25 x 12
Hanging Leg Raises - BW x 18, BW x 16, BW x 12, BW x 12
Great workout. Time to start increasing the weight on the curls. I might drop down the weight on the DB presses to 95 and work with 7-8 reps for now. 100lbs i find my form is a little off. Last workout is tomorrow for Routine B. Going to switch is up starting Saturday with my new leg routine.
Diet
Calories: 2,628, Protein: 224.4g, Carbs: 275.0g, Fats: 70.1g
only working sets
Flat Db Press - 100 x 6, 100 x 5, 100 x 5, 60 x 12
Incline BB Press - 150 x 10, 150 x 10, 135 x 12
Dips - BW x 16, BW x 14, BW x 14
Pec Dec - 100 x 12, 100 x 12, 100 x 12, 60 x failure
BB Curls - 95 x 7, 95 x 7, 95 x 7
Pressdowns - 180 x 5, 180 x 5, 180 x 5
Preacher Curls ss - 40 x 8, 35 x 10, 30 x 12
with Lying Tricep Db Extensions - 35 x 10, 35 x 10, 25 x 12
Hanging Leg Raises - BW x 18, BW x 16, BW x 12, BW x 12
Great workout. Time to start increasing the weight on the curls. I might drop down the weight on the DB presses to 95 and work with 7-8 reps for now. 100lbs i find my form is a little off. Last workout is tomorrow for Routine B. Going to switch is up starting Saturday with my new leg routine.
Diet
Calories: 2,628, Protein: 224.4g, Carbs: 275.0g, Fats: 70.1g
Tuesday, February 2, 2010
Legs and Macros
Workout
only working sets
Squats - 285 x 5, 315 x 3, 315 x 3, 225 x 12
Leg Press - 650 x 10, 650 x 10, 650 x 10 **narrow stance**
Walking Lunges - 50 x 40 lunges total, 50 x 40 lunges total
BB Stiff Leg Deads - 245 x 12, 250 x 10, 250 x 10
Standing Leg Curls ss with Reverse Hypers - 40/60 x 12, 40/60 x 12
Sled Calf Raises - 210 x 15, 210 x 15, 2210 x 15, 210 x 12
Squats didn't feel really good. So hard to squat heavy at 6:30AM. My form was off, knees were aching...even the 225 that I usually do ATG with strict form didn't feel right. Best part is the rest of the workout was awesome. Alot of intensity with little rest between sets. I think from now on I plan to focus more on 5-8 reps for squats and instead of trying to beat my PR in weight, i am going to for trying to break my PR in reps. Even 315 at 3 reps I felt like i wasn't working. Probably because i didn't spend enough time under the load.
Diet
Calories: 2,622, Protein: 224.3g, Carbs: 273.7g, Fats: 70.0g
Joe, let's keep track of my weight using my new scale and starting last Saturday Jan 30th. That weight was 166.4 lbs, first thing in the AM, after a piss, no food or water. I'll do my next weigh in on Saturday AM. This morning i weighed in at 167.6 which is great since yesterday i was 2 lbs heavier so it looks like the water weight from the cheat is coming off nicely. Thanks!
only working sets
Squats - 285 x 5, 315 x 3, 315 x 3, 225 x 12
Leg Press - 650 x 10, 650 x 10, 650 x 10 **narrow stance**
Walking Lunges - 50 x 40 lunges total, 50 x 40 lunges total
BB Stiff Leg Deads - 245 x 12, 250 x 10, 250 x 10
Standing Leg Curls ss with Reverse Hypers - 40/60 x 12, 40/60 x 12
Sled Calf Raises - 210 x 15, 210 x 15, 2210 x 15, 210 x 12
Squats didn't feel really good. So hard to squat heavy at 6:30AM. My form was off, knees were aching...even the 225 that I usually do ATG with strict form didn't feel right. Best part is the rest of the workout was awesome. Alot of intensity with little rest between sets. I think from now on I plan to focus more on 5-8 reps for squats and instead of trying to beat my PR in weight, i am going to for trying to break my PR in reps. Even 315 at 3 reps I felt like i wasn't working. Probably because i didn't spend enough time under the load.
Diet
Calories: 2,622, Protein: 224.3g, Carbs: 273.7g, Fats: 70.0g
Joe, let's keep track of my weight using my new scale and starting last Saturday Jan 30th. That weight was 166.4 lbs, first thing in the AM, after a piss, no food or water. I'll do my next weigh in on Saturday AM. This morning i weighed in at 167.6 which is great since yesterday i was 2 lbs heavier so it looks like the water weight from the cheat is coming off nicely. Thanks!
Monday, February 1, 2010
Off Day and Macros
Wife got me a bathroom scale so the weigh ins will be a lot more regular and accurate. Yesterday before my cheat i weighed in at 166.4 lbs first thing in the am, no clothes and right after a piss. I'll do the same thing weekly. This AM after the cheat and refeed day i weighed in at 169 lbs.
Diet
Calories: 2,330, Protein: 225.4g, Carbs: 200.1g, Fats: 68.7g
Diet
Calories: 2,330, Protein: 225.4g, Carbs: 200.1g, Fats: 68.7g
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