Journal Entry – 102 – Weekly Update 3

Morning Weight – 172 on average

IMG_2866 IMG_2859

Workout Schedule

Chest and Triceps

  • Bench Press
  • Inc DB Press
  • Close Grip Bench Press (DB)
  • Flys
  • Rope Pushdowns

Back and Biceps

  • DB Row
  • Chin-ups
  • Farmers Walks
  • BB Curl
  • Band Pull Apart

Shoulders and Triceps

  • Military Press (seated)
  • Dips
  • Lateral Raise
  • Skull Crusher
  • Farmers Walks

Back and Biceps

  • Chinups
  • DB Row
  • Shurgs
  • BB Curl
  • Band Pull Apart

Off days

  • Cardio
  • Stretching

One of  my favorite splits in a long time.  I like to call this the minimalist template.  I consider myself a minimalist in a lot of regards so it only makes sense to apply it to my workout.  The way this split works is the first two exercises each day are my main exercises.  I focus all my energy into these moves and then finish with smaller, accesory type exercises.  The first two moves are done for 4 sets of 6-10 reps, usually in a pyramid type fashion.

Lifting Stats this week:

Bench Press: 205lbs by 6 reps

Shoulder Press: 60lb Dumbbells for 5 reps

Chinups: 25lb weighted vest for 6 reps (multiple times)

DB Row: 90lb DB rows by 10 reps (mulitple times)

BB Curl: 65lbs by 10 reps

Also added in some farmer walks which is where you carry a heavy weight in each hand for a minute without putting it down.  Works traps, grip strength and abs and drives a lot of blood flow into the muscle.

Also BB curls light my biceps on fire.  My biceps were shaking so hard after the workout I couldnt even drink water.  (Always a good sign)

Nutrition

Red meat Chicken Broccoli, onions, peppers
Red meat
Chicken
Broccoli, onions, peppers
Red Meat Whole Egg 3oz sweet potato Veggies
Red Meat
Whole Egg
3oz sweet potato
Veggies
Pumpkin Protein Pudding
Pumpkin Protein Pudding

Pretty much the same as last week.  Around 16-1800 calories during the week with balanced macros and 2000-2400 on the weekends.

Journal

Not a whole lot more on Nutrition this week.  I did learn that Resistant starch has to be eaten cold or raw, because cooking it denatures the resistant starch and renders it useless.  Also probiotics taken with RS have shown to be absorbed much more efficiently than when taken alone.  Usually when probiotics are taken alone they are basically useless, becuase they never make it past the small intestine.  In order to be effective, they have to make it to the large intestine and RS helps shuttle them there.  Another term for RS is prebiotics and these have been shown to be more effective for a healthy gut than probiotics, even though people think it is the exact opposite.

Other things that happened this week:

My boy Eli Manning threw 5 int 0 tds and we scored no points. He also got relentless bashed by the media. Really hard to watch this happen.

I went and saw the Hobbit which was awesome. Almost as good as Lord of the Rings.

I’ve also been watching a lot of Dragon Ball Z. Something about this show just keeps me motivated to lift.

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