Journal Entry 100 – First Weekly Update

Weekly Weight

IMG_2823

170-174lbs

Workouts

Monday – Chest and Triceps

Tuesday – Back and Shoulders

Wednesday – OFF

Thursday – Chest/Back

Friday – Shoulders/Traps/Arms

Saturday and Sunday – OFF

Changed up the style a little bit on Thursday and Friday.  Chest and Back was awesome.  The scheme was like this:

Bench Press superset with DB row 4×6-8 reps

INC DB Press superset with Cable Rows 3×8-12 reps

Dips superset with Chinups/Lat Pulldown 3xAMAP (as many as possible) (bodyweight)

Chest flys superset with Rear delt raise 2x15reps

The reason I liked this so much is because of the perfect balance it brought.  Volume was equal for chest and back and since they were antagonist body parts, I was able to lift faster and superset each exercise without burning out.

Shoulders/Traps and Arms was also a nice change.  I supersetted shoulders and traps for 2 exercises of 4 sets each and did the same volume for Biceps and Triceps in superset fashion.  At the end I did a 3 sets of machine curls, tricep extensions and shoulder lateral raises for 3 sets of about 15 reps each, but the goal was to “burnout” the muscles.

Nutrition

Seafood Pepperoni Broccoli Sweet Potato

Seafood
Pepperoni
Broccoli
Sweet Potato

Lean Red Meat Sweet Potato Ezekiel Bread Broccoli and Onions Low Fat Pepperoni

Lean Red Meat
Sweet Potato
Ezekiel Bread
Broccoli and Onions
Low Fat Pepperoni

Lean Beef Chicken Broccoli and Onions

Lean Beef
Chicken
Broccoli and Onions

Kraken Mudslide Kraken Rum Diet Coke Reddi Whip (Fat Free) Low Calorie Chocolate Syrup

Kraken Mudslide
Kraken Rum
Diet Coke
Reddi Whip (Fat Free)
Low Calorie Chocolate Syrup

Monday through Friday included about 1600-1800 calories with protein:carbs:fat around 160grams:120grams:45grams. (roughly)

One change I did make is eating more fruit at lunch and after I lift.  I also have a small pure protein bar shortly after.  This would provide me about 60 grams of carbs and 60 grams of protein, right in the “exercise window.”

I think the sugar from the fruit really helps with my lifting.  Dinner usually had a potato, but sometimes I just went protein and vegetables.

Weekend will include some “cheat foods”, but eating them on the weekend in modest amounts prevents me from eating them during the week.

Journal

I didn’t have much time to post this week, so I figured I would just do one weekly post on the weekend.

I may try to post twice a week: once on Wednesday (off day) and once on either Saturday or Sunday.  This will allow me to sum up what I did in the days before without doing it everyday.  (Not that I don’t want to or enjoy doing it everyday, but time has become a factor, especially during the week.)

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