Workout
only working sets
Incline Smith Machine - 175 x 9, 175 x 9, 180 x 7
Flat Db Press - 85 x 8, 85 x 8, 60 x failure
Dips - 90 x 7, 45 x 12, 45 x 11, BW x failure
Pec Dec - 100 x 12, 85 x failure, 85 x failure, 60 x failure
French Press - 75 x 8, 75 x 6, 75 x 7
Rope Pressdown - 80 x 10, 60 x 14, 60 x 14
Good workout. Trying not to over do it when it comes to weight and focusing more on making the bodypart i am working to do the work. I don't feel as strong as I do a couple of months ago that is for sure but the weight hasn't dropped by that much. I am switching my two workouts for Thurs/Friday. Tomorrow i am going to do my HIIT/Abs and Friday my back/hams/cardio. I have friday off so i don't have to worry about rushing the workout to get to work.
Diet
Calories: 2,228, Protein: 194.7g, Carbs: 221.1g, Fats: 57.1g
I have one meal left to put in. I just wasn't sure what i was eating. I have another business lunch today so it's going to be a plain chicken salad again with balsamic vinegar on the side. I weighed in yesterday morning as well as today. After yesterday's refeed I am down almost a half a pound. Also, while my scale isn't the greatest in measuring bodyfat i figure it would stay consistent with the numbers. When i started it showed 18.5% while now i'm 15.6%.
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Quads/Calves and Macros
Workout
only working sets
Squats - 225 x 12, 245 x 10, 275 x 7, 225 x failure
Hack Squat - 360 x 10, 450 x 7, 450 x 6, 290 x failure
Db Walking Lunges - 55 x 30 lunges, 55 x 20 lunges (failed)
Sissy Squats - BW x 12, BW x 10, BW x 10, BW x 10
Calf Raises in Leg Press - 180 x 20, 180 x 20, 180 x 20
Hack Squat Calf Raises - 90 x failure, 90 x failure, 90 x failure
I seriously have to reverse the order of my lunges and hack squats. Once i get to my lunges I am so finished that i have no balance. Anyway, awesome workout. Didn't start very good but ended well.
Diet
**Refeed
Calories: 2,675, Protein: 225.2g, Carbs: 300.5g, Fats: 59.6g
only working sets
Squats - 225 x 12, 245 x 10, 275 x 7, 225 x failure
Hack Squat - 360 x 10, 450 x 7, 450 x 6, 290 x failure
Db Walking Lunges - 55 x 30 lunges, 55 x 20 lunges (failed)
Sissy Squats - BW x 12, BW x 10, BW x 10, BW x 10
Calf Raises in Leg Press - 180 x 20, 180 x 20, 180 x 20
Hack Squat Calf Raises - 90 x failure, 90 x failure, 90 x failure
I seriously have to reverse the order of my lunges and hack squats. Once i get to my lunges I am so finished that i have no balance. Anyway, awesome workout. Didn't start very good but ended well.
Diet
**Refeed
Calories: 2,675, Protein: 225.2g, Carbs: 300.5g, Fats: 59.6g
Monday, March 29, 2010
Off Day and Macros
Feeling pretty good. Back/Rear delts are a little sore from my weekend workouts.
Diet
Calories: 2,075, Protein: 225.8g, Carbs: 150.9g, Fats: 56.8g
Diet
Calories: 2,075, Protein: 225.8g, Carbs: 150.9g, Fats: 56.8g
Sunday, March 28, 2010
Shoulders/Biceps/Cardio and **New Macros
Workout
only working sets
Military Press - 135 x 10, 155 x 8, 160 x 7, 160 x 6
Front Raises - 40 x 10, 40 x 10
Leaning One Arm Lateral Raises - 35 x 10, 35 x 10, 25 x failure, 25 x failure
Reverse Pec Dec - 60 x failure, 60 x failure, 60 x failure
Incline DB Curls - 40 x 8, 45 x 7, 45 x 7
Cable Curls - 50 x failure, 50 x failure, 50 x failure
Cardio - 30 minutes LISS
Diet
Calories: 2,353, Protein: 224.6g, Carbs: 225.6g, Fats: 59.6g
only working sets
Military Press - 135 x 10, 155 x 8, 160 x 7, 160 x 6
Front Raises - 40 x 10, 40 x 10
Leaning One Arm Lateral Raises - 35 x 10, 35 x 10, 25 x failure, 25 x failure
Reverse Pec Dec - 60 x failure, 60 x failure, 60 x failure
Incline DB Curls - 40 x 8, 45 x 7, 45 x 7
Cable Curls - 50 x failure, 50 x failure, 50 x failure
Cardio - 30 minutes LISS
Diet
Calories: 2,353, Protein: 224.6g, Carbs: 225.6g, Fats: 59.6g
Saturday, March 27, 2010
Back/Hammies/Macros and Weekly Report
Workout
only working sets
Wide Grip Pullups - BW x 12, BW x 10, BW x 10
Vbar Rows - 3 plates x 8, 3 plates x 8, 3 plates x 8, 2 plates x failure
Seated Rows (straight bar/medium width) - 150 x 10, 150 x 10, 150 x 8, 100 x failure
Pulldowns Wide - 90 x failure, 90 x failure
SL Deadlifts - 225 x 12, 245 x 10, 245 x 10
Good Mornings - 140 x 10, 140 x 10, 140 x 10
Lying Leg Curls - 70 x 12, 70 x 12, 45 x failure
Db Shrugs - 120 x 14, 120 x 12
Behind the back BB Shrugs - 175 x 10, 175 x 10
I want to start treating my back like my quads with some extra volume if that is ok with you. I am also planning to focus more on pulling with my elbows and eliminating most of my biceps for the exercises. I am going to eliminate tbar/vbar rows since i dont really feels these as much as i would bb rows or db rows.
Diet
Calories: 2,554, Protein: 224.8g, Carbs: 250.5g, Fats: 64.7g
Fitday is weird sometimes. When i calculate these numbers it comes to 2483.5 calories.
Weekly Stats 15 Weeks Out
Last Week: 162.6 lbs
Weekly weigh in: 162.1 lbs
Weight: - 0.5 lbs loss
only working sets
Wide Grip Pullups - BW x 12, BW x 10, BW x 10
Vbar Rows - 3 plates x 8, 3 plates x 8, 3 plates x 8, 2 plates x failure
Seated Rows (straight bar/medium width) - 150 x 10, 150 x 10, 150 x 8, 100 x failure
Pulldowns Wide - 90 x failure, 90 x failure
SL Deadlifts - 225 x 12, 245 x 10, 245 x 10
Good Mornings - 140 x 10, 140 x 10, 140 x 10
Lying Leg Curls - 70 x 12, 70 x 12, 45 x failure
Db Shrugs - 120 x 14, 120 x 12
Behind the back BB Shrugs - 175 x 10, 175 x 10
I want to start treating my back like my quads with some extra volume if that is ok with you. I am also planning to focus more on pulling with my elbows and eliminating most of my biceps for the exercises. I am going to eliminate tbar/vbar rows since i dont really feels these as much as i would bb rows or db rows.
Diet
Calories: 2,554, Protein: 224.8g, Carbs: 250.5g, Fats: 64.7g
Fitday is weird sometimes. When i calculate these numbers it comes to 2483.5 calories.
Weekly Stats 15 Weeks Out
Last Week: 162.6 lbs
Weekly weigh in: 162.1 lbs
Weight: - 0.5 lbs loss
Friday, March 26, 2010
HIIT/Abs/Calves and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down
Abs
crunches - BW x 25, BW x 25, BW x 25
seated cable crunches - 80 x 15, 100 x 10, 80 x 15
leg raises - BW x 14, BW x 14, BW x 14
Calves
Leg Sled Calf Raises - 90 x 20, 90 x 20, 90 x 20
Hack Squat Calf Raises - 90 x 15, 90 x 15, 90 x 15
Single Leg Standing Calf Raises - BW x failure, BW x failure, BW x failure
Think i'll start doing calves 2x a week. One day lower reps (quad day), one day higher reps (cardio day).
Diet
Calories: 2,212, Protein: 224.4g, Carbs: 174.7g, Fats: 64.9g
5 minute warmup, 15 intervals, 10 minute cool down
Abs
crunches - BW x 25, BW x 25, BW x 25
seated cable crunches - 80 x 15, 100 x 10, 80 x 15
leg raises - BW x 14, BW x 14, BW x 14
Calves
Leg Sled Calf Raises - 90 x 20, 90 x 20, 90 x 20
Hack Squat Calf Raises - 90 x 15, 90 x 15, 90 x 15
Single Leg Standing Calf Raises - BW x failure, BW x failure, BW x failure
Think i'll start doing calves 2x a week. One day lower reps (quad day), one day higher reps (cardio day).
Diet
Calories: 2,212, Protein: 224.4g, Carbs: 174.7g, Fats: 64.9g
Thursday, March 25, 2010
Chest/Triceps and Macros
Workout
only working sets
Incline Smith Machine - 225 x 7, 225 x 6, 225 x 3 (fail), 175 x 8
Flat Db Press - 85 x 8, 85 x 8, 85 x 6
Dips - 90 x 7, 45 x 10, BW x 12, BW x 10
Pec Dec - 100 x 12, 80 x failure, 80 x failure
French Press - 75 x 8, 75 x 6, 75 x 7
Rope Pressdown - 80 x 10, 60 x 14, 60 x 14
Probably one of my worst workouts in a long time. Tired, muscle fatigue took over rather quickly. No muscle/mind connection whatsoever. One hour later, i'm still tired and got 7.5 hours sleep last night. To add, this is AFTER a refeed day!
Diet
Calories: 2,499, Protein: 224.4g, Carbs: 250.2g, Fats: 64.7g
only working sets
Incline Smith Machine - 225 x 7, 225 x 6, 225 x 3 (fail), 175 x 8
Flat Db Press - 85 x 8, 85 x 8, 85 x 6
Dips - 90 x 7, 45 x 10, BW x 12, BW x 10
Pec Dec - 100 x 12, 80 x failure, 80 x failure
French Press - 75 x 8, 75 x 6, 75 x 7
Rope Pressdown - 80 x 10, 60 x 14, 60 x 14
Probably one of my worst workouts in a long time. Tired, muscle fatigue took over rather quickly. No muscle/mind connection whatsoever. One hour later, i'm still tired and got 7.5 hours sleep last night. To add, this is AFTER a refeed day!
Diet
Calories: 2,499, Protein: 224.4g, Carbs: 250.2g, Fats: 64.7g
Wednesday, March 24, 2010
Quads/Calves and Macros
Workout
only working sets
Squats - 275 x 8, 285 x 7, 285 x 7, 225 x failure
Hack Squat - 360 x 9, 365 x 8, 365 x 8, 290 x failure
Db Walking Lunges - 55 x 30 lunges, 55 x 30 lunges
Sissy Squats - BW x 10, BW x 10, BW x 10
Seated Calf Raises - 70 x 15, 70 x 15, 70 x 15
Standing Calf Raises - 210 x failure, 210 x failure, 210 x failure
Those lunges ALWAYS destroy me.
When am i taking progress pictures?
Diet
**Refeed
Calories: 2,833, Protein: 224.9g, Carbs: 324.1g, Fats: 65.9g
only working sets
Squats - 275 x 8, 285 x 7, 285 x 7, 225 x failure
Hack Squat - 360 x 9, 365 x 8, 365 x 8, 290 x failure
Db Walking Lunges - 55 x 30 lunges, 55 x 30 lunges
Sissy Squats - BW x 10, BW x 10, BW x 10
Seated Calf Raises - 70 x 15, 70 x 15, 70 x 15
Standing Calf Raises - 210 x failure, 210 x failure, 210 x failure
Those lunges ALWAYS destroy me.
When am i taking progress pictures?
Diet
**Refeed
Calories: 2,833, Protein: 224.9g, Carbs: 324.1g, Fats: 65.9g
Tuesday, March 23, 2010
Shoulders/Biceps/Cardio and Macros
Workout
only working sets
Military Press - 135 x 10, 155 x 8, 160 x 6, 160 x 6
Db Press (palms in) - 60 x 12, 65 x 12
Leaning One Arm Lateral Raises - 35 x 10, 35 x 10, 25 x failure, 25 x failure
Reverse Pec Dec - 60 x failure, 60 x failure, 60 x failure
Incline DB Curls - 40 x 8, 45 x 7, 45 x 7
Cable Curls - 50 x failure, 50 x failure, 50 x failure
Cardio - 30 minutes LISS
Diet
Calories: 2,486, Protein: 225.2g, Carbs: 249.3g, Fats: 65.0g
only working sets
Military Press - 135 x 10, 155 x 8, 160 x 6, 160 x 6
Db Press (palms in) - 60 x 12, 65 x 12
Leaning One Arm Lateral Raises - 35 x 10, 35 x 10, 25 x failure, 25 x failure
Reverse Pec Dec - 60 x failure, 60 x failure, 60 x failure
Incline DB Curls - 40 x 8, 45 x 7, 45 x 7
Cable Curls - 50 x failure, 50 x failure, 50 x failure
Cardio - 30 minutes LISS
Diet
Calories: 2,486, Protein: 225.2g, Carbs: 249.3g, Fats: 65.0g
Monday, March 22, 2010
Off Day and Macros
Nice little day off.
One question for you. My calves are coming along nicely ever since i really started to focus on them instead of just "throwing" in a few sets. Thing is, my inner calves are hard like a rock and i can really feel them when working them. My problem is my outer calves. I just get no pump whatsoever in them even with using different foot placement. Any advice/exercises?
Diet
Calories: 2,196, Protein: 225.1g, Carbs: 174.6g, Fats: 64.7g
One question for you. My calves are coming along nicely ever since i really started to focus on them instead of just "throwing" in a few sets. Thing is, my inner calves are hard like a rock and i can really feel them when working them. My problem is my outer calves. I just get no pump whatsoever in them even with using different foot placement. Any advice/exercises?
Diet
Calories: 2,196, Protein: 225.1g, Carbs: 174.6g, Fats: 64.7g
Sunday, March 21, 2010
Back/Hammies/Cardio and Macros
Workout
only working sets
Wide Grip Pullups - BW x 12, BW x 10, BW x 10
Vbar Rows - 3 plates x 8, 3 plates x 8, 3 plates x 8, 2 plates x failure
Seated Rows (straight bar/wide) - 155 x 10, 155 x 10, 160 x 8, 100 x failure
SL Deadlifts - 225 x 12, 245 x 10, 245 x 10
Good Mornings - 140 x 10, 140 x 10, 140 x 10
Lying Leg Curls - 70 x 12, 70 x 12, 45 x failure
Db Shrugs - 120 x 14, 100 x 15, 80 x failure
Cardio - 30 minutes LISS
Diet
Calories: 2,511, Protein: 224.9g, Carbs: 250.1g, Fats: 64.6g
only working sets
Wide Grip Pullups - BW x 12, BW x 10, BW x 10
Vbar Rows - 3 plates x 8, 3 plates x 8, 3 plates x 8, 2 plates x failure
Seated Rows (straight bar/wide) - 155 x 10, 155 x 10, 160 x 8, 100 x failure
SL Deadlifts - 225 x 12, 245 x 10, 245 x 10
Good Mornings - 140 x 10, 140 x 10, 140 x 10
Lying Leg Curls - 70 x 12, 70 x 12, 45 x failure
Db Shrugs - 120 x 14, 100 x 15, 80 x failure
Cardio - 30 minutes LISS
Diet
Calories: 2,511, Protein: 224.9g, Carbs: 250.1g, Fats: 64.6g
Saturday, March 20, 2010
Chest/Triceps/Macros and Weekly Report
Workout
only working sets
Incline Smith Machine - 185 x 12, 225 x 6, 225 x 6, 225 x 5
Flat Db Press - 85 x 10, 85 x 9, 60 x failure
Dips - 45 x 10, BW x 14, BW x 14
Pec Dec - 100 x 12, 80 x failure, 80 x failure
French Press - 85 x 8, 95 x 6, 85 x 7
Rope Pressdown - 80 x 10, 60 x 14, 60 x 14
Diet
Haven't calculated my whole day yet. Will hit macros
Weekly Stats 16 Weeks Out
Last Week: 163.6 lbs
Weekly weigh in: 162.6 lbs
Weight: - 1.0 lbs loss
It keeps coming off! I would say weight loss was .9 for the week because the scale kept fluctuating between 162.6 and 162.8 this morning but kept landing on 162.6. Good stuff! Very happy, feeling good.
only working sets
Incline Smith Machine - 185 x 12, 225 x 6, 225 x 6, 225 x 5
Flat Db Press - 85 x 10, 85 x 9, 60 x failure
Dips - 45 x 10, BW x 14, BW x 14
Pec Dec - 100 x 12, 80 x failure, 80 x failure
French Press - 85 x 8, 95 x 6, 85 x 7
Rope Pressdown - 80 x 10, 60 x 14, 60 x 14
Diet
Haven't calculated my whole day yet. Will hit macros
Weekly Stats 16 Weeks Out
Last Week: 163.6 lbs
Weekly weigh in: 162.6 lbs
Weight: - 1.0 lbs loss
It keeps coming off! I would say weight loss was .9 for the week because the scale kept fluctuating between 162.6 and 162.8 this morning but kept landing on 162.6. Good stuff! Very happy, feeling good.
Friday, March 19, 2010
HIIT/Abs and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down
Abs
decline crunches - BW x 20, BW x 20, 45 x 10,45 x 10
cable crunches - 170 x 12, stack x 8, stack x 8
leg raises - BW x 14, BW x 14, BW x 14
Diet
Calories: 2,190, Protein: 225.9g, Carbs: 175.2g, Fats: 64.0g
5 minute warmup, 15 intervals, 10 minute cool down
Abs
decline crunches - BW x 20, BW x 20, 45 x 10,45 x 10
cable crunches - 170 x 12, stack x 8, stack x 8
leg raises - BW x 14, BW x 14, BW x 14
Diet
Calories: 2,190, Protein: 225.9g, Carbs: 175.2g, Fats: 64.0g
Thursday, March 18, 2010
Quads/Calves and Macros
Workout
only working sets
Squats - 225 x 12, 275 x 8, 285 x 7, 285 x 7
Hack Squat - 270 x 12, 360 x 8, 360 x 8
Db Walking Lunges - 50 x 40 lunges, 50 x 40 lunges
Sissy Squats - BW x 15, BW x 15, BW x 15
Seated Calf Raises - 65 x 15, 65 x 15, 65 x 15
Standing Calf Raises - 200 x failure, 200 x failure, 200 x failure
Good workout. Had trouble hitting 15 reps in sissy squats, my legs were fried at that point and actually my hams weren't even recovered from my back/ham day! Tight and sore.
Diet
**Refeed
Calories: 2,833, Protein: 224.9g, Carbs: 324.1g, Fats: 65.9g
only working sets
Squats - 225 x 12, 275 x 8, 285 x 7, 285 x 7
Hack Squat - 270 x 12, 360 x 8, 360 x 8
Db Walking Lunges - 50 x 40 lunges, 50 x 40 lunges
Sissy Squats - BW x 15, BW x 15, BW x 15
Seated Calf Raises - 65 x 15, 65 x 15, 65 x 15
Standing Calf Raises - 200 x failure, 200 x failure, 200 x failure
Good workout. Had trouble hitting 15 reps in sissy squats, my legs were fried at that point and actually my hams weren't even recovered from my back/ham day! Tight and sore.
Diet
**Refeed
Calories: 2,833, Protein: 224.9g, Carbs: 324.1g, Fats: 65.9g
Wednesday, March 17, 2010
Shoulders/Biceps/Cardio and Macros
Workout
only working sets
Military Press - 135 x 10, 155 x 8, 160 x 6, 160 x 6
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 10, 25 x failure
Front Raises (Palms facing each other) ss with - 50 x 8, 50 x 10, 30 x failure
Reverse Pec Dec - 90 x 12, 90 x 12, 60 x failure
Standing DB Curls - 55 x 7, 55 x 6, 55 x 6
Concentration Curls - 25 x failure, 25 x failure, 25 x failure
Cardio - 30 minutes LISS
I forgot about the new shoulder routine i was suppose to start. I'll switch it up next time around.
Diet
Calories: 2,523, Protein: 224.8g, Carbs: 249.6g, Fats: 64.9g
only working sets
Military Press - 135 x 10, 155 x 8, 160 x 6, 160 x 6
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 10, 25 x failure
Front Raises (Palms facing each other) ss with - 50 x 8, 50 x 10, 30 x failure
Reverse Pec Dec - 90 x 12, 90 x 12, 60 x failure
Standing DB Curls - 55 x 7, 55 x 6, 55 x 6
Concentration Curls - 25 x failure, 25 x failure, 25 x failure
Cardio - 30 minutes LISS
I forgot about the new shoulder routine i was suppose to start. I'll switch it up next time around.
Diet
Calories: 2,523, Protein: 224.8g, Carbs: 249.6g, Fats: 64.9g
Tuesday, March 16, 2010
Back/Hammies and Macros
Workout
only working sets
Wide Grip Pullups - BW x 12, BW x 10, BW x 8
Vbar Rows - 135 x 12, 175 x 7, 175 x 8, 135 x failure
Seated Rows (straight bar/wide) - 155 x 10, 155 x 10, 160 x 8, 100 x failure
SL Deadlifts - 225 x 12, 225 x 12, 225 x 12
Good Mornings - 135 x 10, 135 x 10
Lying Leg Curls - 110 x 6, 90 x 8, 70x 12, 70x 12
Db Shrugs - 90 x 17, 110 x 12, 120 x 10, 60 x failure
Still taking it slow on lower back exercises but feeling good.
Diet
Calories: 2,510, Protein: 224.5g, Carbs: 251.2g, Fats: 64.6g
only working sets
Wide Grip Pullups - BW x 12, BW x 10, BW x 8
Vbar Rows - 135 x 12, 175 x 7, 175 x 8, 135 x failure
Seated Rows (straight bar/wide) - 155 x 10, 155 x 10, 160 x 8, 100 x failure
SL Deadlifts - 225 x 12, 225 x 12, 225 x 12
Good Mornings - 135 x 10, 135 x 10
Lying Leg Curls - 110 x 6, 90 x 8, 70x 12, 70x 12
Db Shrugs - 90 x 17, 110 x 12, 120 x 10, 60 x failure
Still taking it slow on lower back exercises but feeling good.
Diet
Calories: 2,510, Protein: 224.5g, Carbs: 251.2g, Fats: 64.6g
Monday, March 15, 2010
Chest/Triceps/Cardio and Macros
Workout ** Routine B Started
only working sets
Inc. BB Press - 175 x 8, 180 x 7, 180 x 7, 180 x 6
Flat Db Press - 80 x 12, 85 x 5 (fail lol), 85 x 8, 60 x failure
Weighted Dips - 50 x 12, 55 x 10, 55 x 10
Pec Dec - 90 x 12, 90 x 12, 60 x failure
Decline French Press - 95 x 6, 95 x 6, 95 x 6
Rope Pressdowns - 80 x failure, 80 x failure, 60 x failure
Cardio - 30 minutes LISS
Sorry forgot to enter this in yesterday, was really busy. Today is an off day.
Diet
Yesterday
Calories: 2,511, Protein: 224.8g, Carbs: 251.0g, Fats: 64.2g
Today
Calories: 2,205, Protein: 225.5g, Carbs: 175.3g, Fats: 64.6g
only working sets
Inc. BB Press - 175 x 8, 180 x 7, 180 x 7, 180 x 6
Flat Db Press - 80 x 12, 85 x 5 (fail lol), 85 x 8, 60 x failure
Weighted Dips - 50 x 12, 55 x 10, 55 x 10
Pec Dec - 90 x 12, 90 x 12, 60 x failure
Decline French Press - 95 x 6, 95 x 6, 95 x 6
Rope Pressdowns - 80 x failure, 80 x failure, 60 x failure
Cardio - 30 minutes LISS
Sorry forgot to enter this in yesterday, was really busy. Today is an off day.
Diet
Yesterday
Calories: 2,511, Protein: 224.8g, Carbs: 251.0g, Fats: 64.2g
Today
Calories: 2,205, Protein: 225.5g, Carbs: 175.3g, Fats: 64.6g
Saturday, March 13, 2010
Quads/Calves/Macros and Weekly Report
Workout
only working sets
Squats - 275 x 8, 295 x 6, 315 x 3, 315 x 3
Leg Press **Close Stance - 720 x 12, 860 x 8, 860 x 6 --- 540 x 14, 270 x failure
Db Split Squat - 40 x 12, 40 x 12
Leg Extensions - 115 x 10, 85 x 12, 60 x failure
Seated Calf Raises - 60 x 15, 60 x 15, 60 x 15
Sled Calf Raises - 235 x 12, 235 x 12, 200 x failure
Squats are getting back up there after taking a few weeks off from them. Still trying to be careful with them. Legs were kind of sore from HIIT yesterday (upper quads).
Diet
**Refeed
Calories: 2,741, Protein: 225.0g, Carbs: 321.0g, Fats: 58.4g
Missing some cals from fats/carbs because I am going to my in-laws for supper and not sure how much i'll be eating but they have a scale so ill make sure to hit my macros.
Weekly Stats 17 Weeks Out
Last Week: 164.6 lbs
Weekly weigh in: 163.6 lbs
Weight: - 1.0 lbs loss
Another good week. Coming down nicely. All I did differently was adding the extra cardio session like you asked
only working sets
Squats - 275 x 8, 295 x 6, 315 x 3, 315 x 3
Leg Press **Close Stance - 720 x 12, 860 x 8, 860 x 6 --- 540 x 14, 270 x failure
Db Split Squat - 40 x 12, 40 x 12
Leg Extensions - 115 x 10, 85 x 12, 60 x failure
Seated Calf Raises - 60 x 15, 60 x 15, 60 x 15
Sled Calf Raises - 235 x 12, 235 x 12, 200 x failure
Squats are getting back up there after taking a few weeks off from them. Still trying to be careful with them. Legs were kind of sore from HIIT yesterday (upper quads).
Diet
**Refeed
Calories: 2,741, Protein: 225.0g, Carbs: 321.0g, Fats: 58.4g
Missing some cals from fats/carbs because I am going to my in-laws for supper and not sure how much i'll be eating but they have a scale so ill make sure to hit my macros.
Weekly Stats 17 Weeks Out
Last Week: 164.6 lbs
Weekly weigh in: 163.6 lbs
Weight: - 1.0 lbs loss
Another good week. Coming down nicely. All I did differently was adding the extra cardio session like you asked
Friday, March 12, 2010
HIIT/Abs and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down
Abs
decline crunches - BW x 20, BW x 20, BW x 20
cable crunches - 170 x 12, 170 x 10, 170 x 10
leg raises - BW x 14, BW x 15, BW x 14
Diet
Calories: 2,190, Protein: 225.9g, Carbs: 175.2g, Fats: 64.0g
5 minute warmup, 15 intervals, 10 minute cool down
Abs
decline crunches - BW x 20, BW x 20, BW x 20
cable crunches - 170 x 12, 170 x 10, 170 x 10
leg raises - BW x 14, BW x 15, BW x 14
Diet
Calories: 2,190, Protein: 225.9g, Carbs: 175.2g, Fats: 64.0g
Thursday, March 11, 2010
Shoulders/Biceps/Cardio and Macros
Workout
only working sets
Smith Machine Shoulder Press - 135 x 12, 185 x 8, 205 x 6, 205 x 6
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 10, 25 x failure
Front Raises (Palms facing each other) ss with - 45 x 12, 45 x 12, 30 x failure
Reverse Pec Dec - 90 x 12, 90 x 12, 60 x failure
Standing DB Curls - 50 x 8, 55 x 6, 55 x 6
EZ Bar Preacher Curls - 65 x 12, 65 x 12, 45 x failure
Cardio - 30 minutes LISS
My workout schedule is always following this routine and my week always starts Saturday AM after weight in
Sat - Weights/Weigh in
Sun - Weights/LISS Cardio
Mon - Off
Tues - Weights
Wed - Weights
Thurs - Weights/LISS Cardio
Fri - HIIT/Abs
That second liss cardio session is usually on Shoulder day since that workout isn't as long as the rest. Might fall on Tues/Wed/Thurs.
Diet
Calories: 2,477, Protein: 225.0g, Carbs: 250.1g, Fats: 64.6g
only working sets
Smith Machine Shoulder Press - 135 x 12, 185 x 8, 205 x 6, 205 x 6
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 10, 25 x failure
Front Raises (Palms facing each other) ss with - 45 x 12, 45 x 12, 30 x failure
Reverse Pec Dec - 90 x 12, 90 x 12, 60 x failure
Standing DB Curls - 50 x 8, 55 x 6, 55 x 6
EZ Bar Preacher Curls - 65 x 12, 65 x 12, 45 x failure
Cardio - 30 minutes LISS
My workout schedule is always following this routine and my week always starts Saturday AM after weight in
Sat - Weights/Weigh in
Sun - Weights/LISS Cardio
Mon - Off
Tues - Weights
Wed - Weights
Thurs - Weights/LISS Cardio
Fri - HIIT/Abs
That second liss cardio session is usually on Shoulder day since that workout isn't as long as the rest. Might fall on Tues/Wed/Thurs.
Diet
Calories: 2,477, Protein: 225.0g, Carbs: 250.1g, Fats: 64.6g
Wednesday, March 10, 2010
Back/Hammies and Macros
Workout
only working sets
Wide Grip Lat Pulldown - 157.5 x 8, 165 x 7, 165 x 7, 120 x failure
DB Rows - 105 x 10, 105 x 9, 105 x 8, 80 x failure
Seated Rows (Palms facing each other) - 135 x 12, 110 x 15, 80 x failure
Diverging Row Machine (plate loaded) - 100 x failure, 100 x failure
Rack Deadlifts - 225 x 12, 275 x 8, 315 x 5
Seated Leg Curls - 125 x 8, 125 x 8, 125 x 6
Standing Leg Curls - 35 x failure, 35 x failure, 35 x failure
Db Shrugs - 85 x 20, 105 x 16, 120 x 10
Deadlifts are back. Did rack deads to start. Felt great. No problems whatsoever. Kept it light though and stopped before failure. This was a marathon of a workout. Need to cut down.
Diet
Calories: 2,503, Protein: 224.8g, Carbs: 250.2g, Fats: 64.8g
only working sets
Wide Grip Lat Pulldown - 157.5 x 8, 165 x 7, 165 x 7, 120 x failure
DB Rows - 105 x 10, 105 x 9, 105 x 8, 80 x failure
Seated Rows (Palms facing each other) - 135 x 12, 110 x 15, 80 x failure
Diverging Row Machine (plate loaded) - 100 x failure, 100 x failure
Rack Deadlifts - 225 x 12, 275 x 8, 315 x 5
Seated Leg Curls - 125 x 8, 125 x 8, 125 x 6
Standing Leg Curls - 35 x failure, 35 x failure, 35 x failure
Db Shrugs - 85 x 20, 105 x 16, 120 x 10
Deadlifts are back. Did rack deads to start. Felt great. No problems whatsoever. Kept it light though and stopped before failure. This was a marathon of a workout. Need to cut down.
Diet
Calories: 2,503, Protein: 224.8g, Carbs: 250.2g, Fats: 64.8g
Tuesday, March 9, 2010
Chest/Triceps and Macros
Workout
only working sets
Inc. Db Press - 95 x 7, 95 x 6, 95 x 6, 80 x failure
Flat Bench - 180 x 8, 180 x 8, 135 x failure
Weighted Dips - 45 x 12, 45 x 10, 45 x 10
Rack Push Ups - BW x failure, BW x failure
Inc. Flyes - 60 x 8, 40 x 12, 30 x failure
Pressdowns - 140 x 8, 140 x 8
Reverse Pressdowns - 80 x failure, 80 x failure
Cable Kickbacks (no attachement - drops no rest, 1 set) - 30 x 8, 20 x 8, 10 x failure
Felt really good this morning. Good muscle/mind connection.
Diet
Calories: 2,516, Protein: 225.1g, Carbs: 251.0g, Fats: 65.0g
only working sets
Inc. Db Press - 95 x 7, 95 x 6, 95 x 6, 80 x failure
Flat Bench - 180 x 8, 180 x 8, 135 x failure
Weighted Dips - 45 x 12, 45 x 10, 45 x 10
Rack Push Ups - BW x failure, BW x failure
Inc. Flyes - 60 x 8, 40 x 12, 30 x failure
Pressdowns - 140 x 8, 140 x 8
Reverse Pressdowns - 80 x failure, 80 x failure
Cable Kickbacks (no attachement - drops no rest, 1 set) - 30 x 8, 20 x 8, 10 x failure
Felt really good this morning. Good muscle/mind connection.
Diet
Calories: 2,516, Protein: 225.1g, Carbs: 251.0g, Fats: 65.0g
Sunday, March 7, 2010
Quads/Calves/Cardio and Macros
Workout
only working sets
Squats - 225 x 8, 275 x 6, 285 x6, 225 x 10
Leg Press **Close Stance - 720 x 12, 810 x 10, 810 x 8, 860 x 6 drop --- 360 x failure
Db Split Squat - 35 x 12, 35 x 12
Sissy Squat - BW x failure, BW x failure (squeeze glutes hard at the top, slow eccentric)
Single Leg Extensions - 15 x 15, 20 x 12, 25 x 12
Seated Calf Raises - 60 x 15, 60 x 15, 60 x 15
Sled Calf Raises - 230 x 12, 230 x 12, 200 x failure
Cardio - 30 minutes LISS stationary bike
I'm back! Was only going to do 135-175lbs for squats to ease back in but it went very smoothly. Worked up to 285 and could of easily repped 10 but held back. I am positive i could of hit a PR today in weight. Kept them at parallel though and make sure to descend really slowly, slightly pause at the bottom and explode through the top. I kept stopping a couple of reps shy of failure. Felt awesome. Rest of the workout went really well. Don't usually do cardio on leg days but saves me time instead of doing them early am before work. Rather get into the office earlier. Anyway, ZERO back pain!
Diet
**Refeed
Calories: 2,820, Protein: 225.8g, Carbs: 324.8g, Fats: 64.8g
only working sets
Squats - 225 x 8, 275 x 6, 285 x6, 225 x 10
Leg Press **Close Stance - 720 x 12, 810 x 10, 810 x 8, 860 x 6 drop --- 360 x failure
Db Split Squat - 35 x 12, 35 x 12
Sissy Squat - BW x failure, BW x failure (squeeze glutes hard at the top, slow eccentric)
Single Leg Extensions - 15 x 15, 20 x 12, 25 x 12
Seated Calf Raises - 60 x 15, 60 x 15, 60 x 15
Sled Calf Raises - 230 x 12, 230 x 12, 200 x failure
Cardio - 30 minutes LISS stationary bike
I'm back! Was only going to do 135-175lbs for squats to ease back in but it went very smoothly. Worked up to 285 and could of easily repped 10 but held back. I am positive i could of hit a PR today in weight. Kept them at parallel though and make sure to descend really slowly, slightly pause at the bottom and explode through the top. I kept stopping a couple of reps shy of failure. Felt awesome. Rest of the workout went really well. Don't usually do cardio on leg days but saves me time instead of doing them early am before work. Rather get into the office earlier. Anyway, ZERO back pain!
Diet
**Refeed
Calories: 2,820, Protein: 225.8g, Carbs: 324.8g, Fats: 64.8g
Saturday, March 6, 2010
Shoulders/Biceps/Macros and Weekly Report
Workout
only working sets
Smith Machine Shoulder Press - 135 x 12, 185 x 8, 205 x 6, 205 x 6
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 9, 25 x failure
Front Raises (Palms facing each other) ss with - 45 x 12, 45 x 12, 30 x failure
Reverse Pec Dec - 90 x 12, 90 x 12, 60 x failure
Standing DB Curls - 50 x 8, 55 x 6, 55 x 5
EZ Bar Preacher Curls - 85 x 10, 65 x 10, 45 x failure
Cable Hammer Curls (Rope Extension) - 110 x 8, 80 x 12, 80 x 12
Enjoyed the workout today. Really looking forward to doing legs tomorrow and trying out some squats again! Who the hell gets excited for squats or leg day? but it's my favorite part to workout.
Diet
Calories: 2,540, Protein: 225.1g, Carbs: 250.4g, Fats: 65.0g
Weekly Stats 18 Weeks Out
Last Week: 165.0 lbs
Weekly weigh in: 164.6 lbs
Weight: - 0.4 lbs loss
Came down nicely today. I guess yesterday was just an anomaly since all week i was hovering around 164.8-165.0 and yesterday I came in at 165.5. My hunger lately has been through the roof !! and really craving a cheat meal but holding off.
only working sets
Smith Machine Shoulder Press - 135 x 12, 185 x 8, 205 x 6, 205 x 6
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 9, 25 x failure
Front Raises (Palms facing each other) ss with - 45 x 12, 45 x 12, 30 x failure
Reverse Pec Dec - 90 x 12, 90 x 12, 60 x failure
Standing DB Curls - 50 x 8, 55 x 6, 55 x 5
EZ Bar Preacher Curls - 85 x 10, 65 x 10, 45 x failure
Cable Hammer Curls (Rope Extension) - 110 x 8, 80 x 12, 80 x 12
Enjoyed the workout today. Really looking forward to doing legs tomorrow and trying out some squats again! Who the hell gets excited for squats or leg day? but it's my favorite part to workout.
Diet
Calories: 2,540, Protein: 225.1g, Carbs: 250.4g, Fats: 65.0g
Weekly Stats 18 Weeks Out
Last Week: 165.0 lbs
Weekly weigh in: 164.6 lbs
Weight: - 0.4 lbs loss
Came down nicely today. I guess yesterday was just an anomaly since all week i was hovering around 164.8-165.0 and yesterday I came in at 165.5. My hunger lately has been through the roof !! and really craving a cheat meal but holding off.
Friday, March 5, 2010
HIIT/Abs and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down
Abs
crunches - 30 reps x 2 sets - (5lbs medicine ball)
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
Stretching, stretching and more stretching focusing on my hips and hams. Feel great. No backpain whatsoever whether i am sitting, working out etc etc...on my next leg day i will slowly start to incorporate 2 sets of squats at 135-175lbs. Just to get the feel back and going to stop at parallel. I wont force the issue.
BTW, i tend to use splenda in my coffee but have read some crap about sucralose lately. Bought some Stevia...is that fine? Tastes pretty good.
Weighed myself today and up .5 lbs from yesterday. Didn't do anything differently. I swear i better come in under tomorrow because it just makes no sense. I practically ate the same and did an extra cardio session this week because of that crazy walk back on Tuesday.
Am i suppose to salt my food? I usually add a dash or two of sea salt to everything or should i just stick to the sodium found in my foods?
Thanks!
Diet
Calories: 2,211, Protein: 225.0g, Carbs: 175.1g, Fats: 65.0g
5 minute warmup, 15 intervals, 10 minute cool down
Abs
crunches - 30 reps x 2 sets - (5lbs medicine ball)
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
Stretching, stretching and more stretching focusing on my hips and hams. Feel great. No backpain whatsoever whether i am sitting, working out etc etc...on my next leg day i will slowly start to incorporate 2 sets of squats at 135-175lbs. Just to get the feel back and going to stop at parallel. I wont force the issue.
BTW, i tend to use splenda in my coffee but have read some crap about sucralose lately. Bought some Stevia...is that fine? Tastes pretty good.
Weighed myself today and up .5 lbs from yesterday. Didn't do anything differently. I swear i better come in under tomorrow because it just makes no sense. I practically ate the same and did an extra cardio session this week because of that crazy walk back on Tuesday.
Am i suppose to salt my food? I usually add a dash or two of sea salt to everything or should i just stick to the sodium found in my foods?
Thanks!
Diet
Calories: 2,211, Protein: 225.0g, Carbs: 175.1g, Fats: 65.0g
Thursday, March 4, 2010
Back/Hammies and Macros
Workout
only working sets
Wide Grip Lat Pulldown - 150 x 10, 157.5 x 8, 157.5 x 8, 165 x 6
DB Rows - 105 x 10, 105 x 8, 105 x 8
Seated Rows (Palms facing each other) - 135 x 12, 105 x 15, 75 x failure
Diverging Row Machine (plate loaded) - 100 x failure, 100 x failure
Hyperextensions - BW x 18, 60db x 10 drop to bw x 10, 60db x 10 drop to bw x 10
Seated Leg Curls - 100 x 12, 120 x 8, 120 x 8
Standing Leg Curls - 35 x failure, 35 x failure, 35 x failure
Db Shrugs - 80 x 25, 100 x 16, 120 x 10, 60 x failure
Miscalculated the previous weeks lat pulldowns. This week is correct. For hypers, the last set, i placed more of my quads on the pad instead of my hips and hit more of my glutes/hams. Freaking killed the hammies...kind of felt like a glute/ham raise.
Diet
Calories: 2,492, Protein: 225.2g, Carbs: 249.8g, Fats: 65.0g
only working sets
Wide Grip Lat Pulldown - 150 x 10, 157.5 x 8, 157.5 x 8, 165 x 6
DB Rows - 105 x 10, 105 x 8, 105 x 8
Seated Rows (Palms facing each other) - 135 x 12, 105 x 15, 75 x failure
Diverging Row Machine (plate loaded) - 100 x failure, 100 x failure
Hyperextensions - BW x 18, 60db x 10 drop to bw x 10, 60db x 10 drop to bw x 10
Seated Leg Curls - 100 x 12, 120 x 8, 120 x 8
Standing Leg Curls - 35 x failure, 35 x failure, 35 x failure
Db Shrugs - 80 x 25, 100 x 16, 120 x 10, 60 x failure
Miscalculated the previous weeks lat pulldowns. This week is correct. For hypers, the last set, i placed more of my quads on the pad instead of my hips and hit more of my glutes/hams. Freaking killed the hammies...kind of felt like a glute/ham raise.
Diet
Calories: 2,492, Protein: 225.2g, Carbs: 249.8g, Fats: 65.0g
Wednesday, March 3, 2010
Chest/Triceps and Macros
Workout
only working sets
Inc. Db Press - 95 x 6, 95 x 5, 95 x 5
Flat Bench - 180 x 8, 180 x 8, 135 x failure
Dips - BW x 15, BW x 14, BW x 12
Rack Push Ups - BW x failure, BW x failure
Inc. Flyes - 40 x 12, 50 x 10, 55 x 9, 40 x failure
Pressdowns - 120 x 10, 120 x 10
Reverse Pressdowns - 80 x failure, 80 x failure
Cable Kickbacks (no attachement - drops no rest, 1 set) - 30 x 8, 20 x 8, 10 x failure
Diet
Calories: 2,496, Protein: 224.6g, Carbs: 250.1g, Fats: 65.1g
only working sets
Inc. Db Press - 95 x 6, 95 x 5, 95 x 5
Flat Bench - 180 x 8, 180 x 8, 135 x failure
Dips - BW x 15, BW x 14, BW x 12
Rack Push Ups - BW x failure, BW x failure
Inc. Flyes - 40 x 12, 50 x 10, 55 x 9, 40 x failure
Pressdowns - 120 x 10, 120 x 10
Reverse Pressdowns - 80 x failure, 80 x failure
Cable Kickbacks (no attachement - drops no rest, 1 set) - 30 x 8, 20 x 8, 10 x failure
Diet
Calories: 2,496, Protein: 224.6g, Carbs: 250.1g, Fats: 65.1g
Tuesday, March 2, 2010
Quads/Calves and Macros
Workout
only working sets
Leg Press **Close Stance - 720 x 12, 810 x 10, 810 x 8, 860 x 6 drop --- 450 x failure
Hack Squat - 270 x 12, 360 x 10, 360 x 10, 180 x failure
Db Split Squat - 50 x 10, 50 x 10, 50 x 10
Leg Extensions - 110 x 10, 110 x 10 drop to single leg --- 35 x failure, 15 x failure
Seated Calf Raises - 50 x 15, 50 x 15, 50 x 15
Sled Calf Raises - 230 x 12, 230 x 12, 200 x failure
Craziest morning lol....wake up to not one but two flat tires!! Drive it to the garage SLOWLY...then walked from the garage to the gym 10KM....Leg workout, dead....then walked home 5KM....my legs cramped halfway home. My hips, quads and glutes are done. Great workout though and the best part, no back pain. It's free weight movements that trigger the back pain and i place the blame solely on my form. Now to pinpoint what im doing wrong. When i'm locked in doing leg presses or hack squats i dont have any problems because even with heavy weight my back stays squarely on the pad thus eliminating any type of lean i would get when doing deadlifts or squats. After a couple of weeks what i might start trying again are front squats since that eliminates alot of forward lean.
Diet
**Refeed
Calories: 2,820, Protein: 225.8g, Carbs: 324.8g, Fats: 64.8g
only working sets
Leg Press **Close Stance - 720 x 12, 810 x 10, 810 x 8, 860 x 6 drop --- 450 x failure
Hack Squat - 270 x 12, 360 x 10, 360 x 10, 180 x failure
Db Split Squat - 50 x 10, 50 x 10, 50 x 10
Leg Extensions - 110 x 10, 110 x 10 drop to single leg --- 35 x failure, 15 x failure
Seated Calf Raises - 50 x 15, 50 x 15, 50 x 15
Sled Calf Raises - 230 x 12, 230 x 12, 200 x failure
Craziest morning lol....wake up to not one but two flat tires!! Drive it to the garage SLOWLY...then walked from the garage to the gym 10KM....Leg workout, dead....then walked home 5KM....my legs cramped halfway home. My hips, quads and glutes are done. Great workout though and the best part, no back pain. It's free weight movements that trigger the back pain and i place the blame solely on my form. Now to pinpoint what im doing wrong. When i'm locked in doing leg presses or hack squats i dont have any problems because even with heavy weight my back stays squarely on the pad thus eliminating any type of lean i would get when doing deadlifts or squats. After a couple of weeks what i might start trying again are front squats since that eliminates alot of forward lean.
Diet
**Refeed
Calories: 2,820, Protein: 225.8g, Carbs: 324.8g, Fats: 64.8g
Subscribe to:
Posts (Atom)