Journal Entry 29

Morning Weight- 168 lbs

Workout

  • Shoulders, Traps and Abs
  • DB shoulder press 4×7 (50’s)
  • Arnold Press 3×7 (35,30)
  • Upright Rows SM 3×10 (95)
  • Shrugs SM 5×10 (225)
  • Hammer Shoulder Press 4×8 (90)
  • Reverse Fly (machine) 4×10
  • Lateral Raise (machine) 3×8 (15)
  • Weighted Ab Crunch Machine 5×10 (100lbs)
  • Oblique machine 3×10 (80lbs)

Nutrition

Breakfast Pumpkin Greek Yogurt with Coconut on top

Breakfast
Pumpkin Greek Yogurt with Coconut on top

Vanilla Coconut Protein Pudding with Berries

Vanilla Coconut Protein Pudding with Berries

3 whole eggs 3 egg whites Onions Spinach Pumpernickel Toast Ezekiel Toast

3 whole eggs
3 egg whites
Onions
Spinach
Pumpernickel Toast
Ezekiel Toast

8oz Chicken 3 slices of Toast 5 oz Sweet Potato Vegetables

8oz Chicken
3 slices of Toast
5 oz Sweet Potato
Vegetables

Journal

I was feeling the machines today.  I usually stick to free weights, but shoulder press felt heavy for some reason and couldn’t go as heavy as I wanted.  To make up for the lack of strength I did more volume and tried out a bunch of different shoulder exercises.  I have to admit for shoulders, machines definitely help you to feel and isolate the muscle better.  Definitely plan on adding in machines in the future, but they will be placed after my main compound movement with free weights.

Also tried the oblique machine and was shocked at how effective it was.  I posted a little bit ago about building good abs and have included some high rep days and some heavy days.  Today was a heavy day and I’ll probably stick to machines for those due to the amount of tension I felt on my abs.  I not only felt my obliques, but the front of my abs and even my back to extent.  Basically work the entire core in one movement.

Nutrition had a lot of fat early in the day and a lot of carbs towards the end.  For lunch I had a 3 whole eggs and 3 egg white omelet with toast.  Might have to make that a staple meal, because it was epic.  Finished at around 2500 calories today.

One thing to note is I drastically increased volume for shoulders and it was definitely a nice change.  I already feel more sore then usual.  Might enjoy just hammering one body part every 6 days rather than doing each body part twice a week.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s