Well I am not sore anymore and looking forward to seeing progress this week. I have made a few slight changes to my diet. My only main carb source will be oats. But I will still eat vegetables, some fruits, and very little whole wheat bread. This will help me limit my carb intake to 300g per day which I think will help prevent additional fat. I have also stopped taking the E/C stack and will only use C on workout days for an energy boost. I will continue it when I really start cutting, or when I reach 175 lbs.
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Monday, March 6th, 2006
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Today I will be grouping chest and back with biceps and triceps.
Bench: 3 x 3-5 | 235 x 5, 4, 3
1-Arm DB Row: 3 x 3-5 | 80 x 5, 4, 3 *Not Done Today
Incline DB Press: 3 x 3-5 | 80 x 5, 4, 3 *Not Done Today
Lying T-Bar Row: 3 x 6-10 | 100 x 8
Incline Cable Fly: 3 x 10-15 | 75 x 10, 65 x 12, 55 x 15 *Done Standing at Angle
Seated Row: 3 x 10-15 | 150 x 10, 140 x 12, 130 x 10 *Nice!
BB Curl: 3 x 5 | 105 x 5, 3, 3 *Get 3x5!
CG Bench: 3 x 5 | 145 x 5, 5, 5 *Lightweight!
Machine Preacher Curl: 3 x 6-10 | 100 x 6, 75 x 8, 50 x 10
Machine Dip: 3 x 6-10 | 350 x 6, 300 x 8, 250 x 10 *Ok Contractions!?!
Cable Curl: 3 x 10-15 | 120 x 10, 120 x 12, 100 x 15
V-Bar Pressdown: 3 x 10-15 | 70 x 10, 60 x 12, 50 x 15 *Nice!
This was a semi-good workout. I went to the gym later at night and most of the machines that I use were being used so it messed up my routine since I alternatve exercises. My bench improved in terms of weight, but I'm not sure if I was going down enough, I was aiming at getting my triceps parallel with the floor. I'll be sure to get a spotter next time. I then did Incline flyes. I got a decent pump from it but it could have done a lot with an incline bench, which was being used. Seated rows I really liked. I was getting a nice contraction and pump in my lats using a wide grip and near perfect form.
I got 2 extra reps on BB curls for my 1st set this week. I couldn't do anymore without lossing proper form. Next week I will get 5 reps on all 3 sets before going for 115 lbs. CG bench went smoothly, but I could have used more weight and gotten a better contraction. Preacher curls was decent. I'm not used to this machine because I can't go all the way up when using heavy weight. I got a nice pump at the end. Machine dips I did not like much. I used the entire stack (300 lbs.) and it was hearder to keep my self on the ground then to lift the stack. I may switch to weighted dips using a dumbell. Cable curl I wasn't happy with either. I may need to start with the entire weight stack and go down from there. Pressdowns went ok, not great contractions either. I prefer doing a dropset on this exercise, which is what I may do next week. Or maybe I could alternatve each week. I finished up with 1 set of t-bar rows. I did one b/c it was getting late and I still had (have) two meals to eat and not to mention all the studying that needs to be done for an exam on Wednesday. Not being on E/C was noticable. I will be using C alone during lifitng days.
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Tuesday, March 7th, 2006
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Today I'm grouping legs/calfs with delts/traps.
Deadlift: 3 x 3-5 | Goal:235 x 5, 4, 3 *Not Done Today
Hack Squat: 3 x 6-10 | 280 x 6, 260 x 8, 240 x 10
Standing Calf Raise: 3 x 6-10 | 450 x 6, 435 x 8, -400 x 10
Leg Press: 3 x 5 | 540 x 6, 5, 6
Leg Press Calf Press: 3 x 6-10 | 540 x 6, 6, 6
Military Press: 3 x 3-5 | 145 x 5, 4, 3
BHB Smith Machine Shrug: 3 x 3-5 | 225
1-Arm Cable Lateral: 3 x 10-15 | 60 x 10, 50 x 12, 40 x 15 *Nice!
Smith Machine Shrug: 3 x 10-15 | 225, 205 *Not Done Today
Machine Crunch: 3 x 30/25/30 | 90 x 30, 100 x 25, 110 x 10 *Nice/Tough
Today felt average. I did not do abductor/adductor and deadlifts. I'm still having trouble getting a good contraction on standing calf raises so I may just switch to seated. I got a real nice pump near the end on cable laterals, the lighted weight enabled me to use perfect form thus really hitting the side delts. The last set of crunches was brutal and I stopped around 8-10 reps. I spend about 90min at the gym which is way more then I would have liked. It could be because I may be resting more then 1-2min between sets.
There was a promotion at the gym in which anyone who could guess their bodyfat percentage to 3% would qualify for a free training session. I guessed 10% but the results showed 8.1%. Still within range, I will work with a trainer for one session one week from today. I will have to check my calculations and see why I got 10.1%. So to update... I am about 153 lbs. with 8.1% bodyfat.
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Wednesday, March 8th, 2006
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I did 30 minutes of low-intensity cardio on the treadmill today at a maximum of 4mph and a 4% incline. I've ran out of BCAAs but more will arrive on Monday, when I will begin a higher dose of BCAA, about 40-50 grams worth on workout days, 30-40 grams on cardio days, and 20 grams on my rest day.
I'm not feeling sore today, unlike last week. I feel that my recovery rate is improving. Also, I will start a picture log at the end of each week, beginning this week. This will allow me to better judge the effects of sesamin supplementation, which I will be starting next week.
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Thursday, March 9th, 2006
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Incline Bench 3 x 3-5 | 205 x 5, 5, 5
Pull-Up 3 x 5 | 25 x 5, 5, 5
Flat DB Press 3 x 3-5 | 85/90 x 5, 4, 3
Lat Pulldown 3 x 3-5 | 200 x 5, 4, 3
Flat Smith Press 3 x 6-10 | 245 x 6, 205 x 8, 155/165 x 10
Front Hammer Pulldown 3 x 6-10 | lbs. x 6, 8, 10
Cable Crossover 3 x 10-15 | 90 x 10, 80 x 12, 70 x 15
X-Pulldown 3 x 10-15 | 90 x 10, 80 x 12, 70 x 15 *FORM!
DB Curl 3 x 5 | 55 x 5, 5, 5
Rope Pressdown 3 x 5 | 100 x 5, 5, 80 x 5
Machine Preacher Curl 3 x 6-10 | 110 x 6, 90 x 8, 70 x 10
Overhead Cable Extension 3 x 6-10 | 70 x 6, 60 x 8, 10
1-Arm Cable Curl 3 x 10-15 | 60 x 10, 50 x 12, 30 x 15
1-Arm Rev. Pressdown 3 x 10-15 | 60 x 10, 50 x 12, 40 x 15 lbs.
Comments!
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Friday, March 10th, 2006
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