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.
Sunday, July 4, 2010
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.
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.
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
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
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