Journal Entry 34

Morning Weight – 167 lbs

Workout 

Exercise Sets Reps Tempo Rest
A1 Standing Dumbbell Push-Press 4 6-8 20X0 15 sec.
Use leg drive to initiate the press to full arm extension, lower the dumbbells in a controlled manner.
A2 Kneeling Lateral Raise 3-4 10-12 2010 60 sec.
A3 Deadlift, Mid Grip 3-4 6-8 30X1 15 sec.
A4 Glute-Ham Raise or 45-degree Hip Extension 3-4 10-12 2010 60 sec.
If necessary, add weight by holding a dumbbell across chest.
B1 Chin-Up, Mid Parallel Grip 3-4 AMRAP* 30X0 15 sec.
B2 Kettlebell Swing 3-4 15-20 10X0 60 sec.
C1 EZ Bar Reverse Curl 3 8-10 2010 15 sec.
C2 Dumbbell Upright Row 3 10-12 2010 15 sec.
C3 Seated Rope Row to Neck 3 12-15 2020 60 sec.

A1 – 95LBS, 85LBS (much harder than I was expecting)

A2 – 15, 10

A3- 185 LBS

A4 – 45 PLATE ADDED

B1 – 15, 10, 7

B2- 25, 35, 35

C1 – 40 LBS

C2 – 25,2015

C3 – CABLE

This workout rocked me today and I got an insane pump going at then end.  Really enjoying the added intensity, by lowering rest periods and doing back to back exercises for the same body part.  Keeps you focused during the workout and honestly gets you out of the gym faster, then traditional straight sets

Nutrition

Coffee with Butter (enhance morning fat burning) Chocolate Almond Butter Protein Pudding with berries
Coffee with Butter (enhance morning fat burning)
Chocolate Almond Butter Protein Pudding with berries
3 whole eggs 2 egg whites Spinach and Onions
3 whole eggs
2 egg whites
Spinach and Onions
Post-Workout 7 oz can of chicken 50 Special K potato chips Slice of bread
Post-Workout
7 oz can of chicken
50 Special K potato chips
Slice of bread
Quest Bar Cinnamon Roll
Quest Bar Cinnamon Roll
6 oz chicken 8 pepperoni Broccoli, onions, spinach, artichokes
6 oz chicken
8 pepperoni
Broccoli, onions, spinach, artichokes

Been taking a different nutritional approach here recently.  I’m following John Meadows advice and doing a lower carb, higher fat, and high protein approach.  I noticed when I tried to eat 300 carbs a day I was getting exhausted. At first I noticed improved energy levels, but that quickly started to fade.  This is also the way I’m more accustomed to eating, so it just seems natural.

Basically this diet is you stay low carb most of the time >50 grams on rest days; add in 50 to training days (total of about 100 grams) and 1-2 days a week eat a higher amount of carbs (200-400 grams) in the post-workout window on a Training Day. Under 50 seems pretty low, but exchanging carbs for fat is fine with me, because fat tastes MUCH BETTER.  Essentially a meat, eggs and veggies diet.

The training day allows for an extra 50 carbs after a workout to turn promote muscle gain.  The high carb day serves to fill glycogen stores and release a lot of insulin in order to boost the metabolism.  This high day also sets you up to burn fat for the rest of the 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