Journal Entry 14

Morning Weight –171 lbs

Workout

  • Back/Shoulders/Traps/Bis
  • Traps
  • Smith-machine shrugs 4×8 (225lbs)
  • Cleans 3×8 (85lbs)
  • Back
  • Chin-ups 4×8 (bw)
  • Wide-Grip pulldown 4×10
  • Wide-Grip Cable pull 3×10
  • Shoulders
  • Arnold Press 4×8 (45,40,35)
  • Lateral Raise 4×8 (15)
  • Biceps
  • DB curl 3×8 (35lbs)
  • Static DB curl 3×8 (25lbs)

Nutrition

Vanilla Oats
Vanilla Oats
Chocolate Oats
Chocolate Oats
7oz canned chicken breast 3 slices Ezekiel Toast 9 oz Sweet Potato
7oz canned chicken breast
3 slices Ezekiel Toast
9 oz Sweet Potato
11 oz Seafood mix Onions Broccoli
11 oz Seafood mix
Onions
Broccoli

Journal

Wrote an article on Yo-yo dieting early, which seems to effect many people.  It’s simply a matter of not knowing how to diet correctly and also not reverse dieting correctly.  When trying to lose fat PATIENCE is key.  Way too many people rush things and end up regretting it.

Huge Workout today to generate some hypertrophy in my “targeted areas.”  I tried a bunch of different exercises out, but I really like sticking to the basics.  Due to my Deadlift and Shoulder press day yesterday I was already somewhat sore, so today I basically just finished everything off with some higher rep volume.  Static DB curls are also very good for getting a pump in the biceps.  Also arnold presses are very effective for hitting all three heads of the shoulders.  You really have to lower the weight to maintain proper form on that exercise.

Nutrition was on point today.  2 cups of oatmeal, a large sweet potato and 3 slices of ezekiel bread should be enough carbs and insulin to send the protein and nutrients I ate straight to my guns. 🙂  Calories probably going to end up at about 2600 today.

Taking the NESTA PT exam tomorrow and after I’ll be a certified Personal Trainer.  All I need now is a gym to hire me.

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