Morning Weight – 178lbs
- Chest and Triceps
- Back, Bis, Shoulders
- Chest and Triceps
- Back and Biceps
- Legs and Shoulders
Finally hit 225lbs on the bench press this week for 4 reps. On the 4th rep, I barely managed to rerack the weight, but thanks to a massive adrenaline rush I got it up. I do have some safety bars on each side of me, but there set pretty low, so it would have been awkward if it feel back on my chest. 😉
Found a pretty awesome rep scheme in order to max out lifts (for me at least, may not work for everyone.) But basically its one warmup set with a light weight, increase the weight by 25% for the second set, one more set for your 6 rep max weight, then move into your heaviest set. If you warmup too much you may cut into your strength levels a little bit.
It looked like this for Bench though – Warmup – 135lbs, 185lbs, 215lbs (6 reps), 225lbs 4 reps; after this start to decrease the weight back down to your 6 rep max.
Also hit around 4 reps for 60lbs seated shoulder presses.
I may change my split a little to include two chest and biceps days (biceps replacing triceps) one legs and shoulders day and one back, triceps and traps day. Also will do abs after each lifting day. Each workout will have a heavy Strength set at the beginning (4 sets of 6 reps) followed by two volume exercises (3 sets of 8-10 reps) and one high rep exercise (3 sets of 15 reps). *Also may add in a 5th day for hitting back twice, but haven’t decided yet.
Also last week I had dedicated strength days and dedicated volume days, but I greatly prefer mixing the two instead of doing them separately. It makes the workout seem much more complete it comes out the same thing at the end of the week anyway.
Calories averaged about 2700 on lifting days and 1800 on rest days.
An interesting thing happened with my weight this week and basically its been huddling around 178 almost every day. Initially when I bumped carbs there was about a 10 lbs swing in scale weight. It seems no matter how much I eat in a day (probably got over 3000 calories on Friday) I wake up at the same weight or less. Most likely do to the fact that my metabolism has responded favorably to the increase carb intake. Also since the strength of my lifts have skyrocketed, my muscles seems to be responding favorably.
Pretty simple nutritional template I’ve been following though:
Lift Day (4 days a week) Calories 2700 – Carbs/Protein/Fat – 350/180/50
Off Day (3 days a week) Calories 1800 – Carbs/Protein/Fat – 180/180/50
Also Saturday is kind of a “whatever day”. I usually have friends over and eat out, so my calories are probably somwhere in the middle of two listed above and the Macros are always varied.
The only change I make on rest days is to drop the carbs by half. Protein and fat stay the same. Incredibly simple, but effective.
Lift days include a ton of Oatmeal, protein powder, bread, bananas, rice cakes. (these sources are easier to eat at work)
Rest days include smaller bowls of oatmeal, more meat and vegetables and berries. Also Quest Bars are every day. 😉
New Quest Bar flavor this week: Cookies and Cream flavor. Very good and basically tastes like an oreo or a warm ice cream sandwhich. Its not my favorite, but still very good.
Quest Bar Flavor Ranking so far:
- Chocolate Brownie
- Cookie Dough
- White Chocolate Raspberry
- Double chocolate Chunk
- Cinnamon Roll
- Cookies and Cream
- Apple Pie
They have many more flavors, but these are by far the best and the others dont even compare to be honest.
Didnt learn anything special in Nutrition this week. Basically just following Ogus and Michael Kory on Youtube. Really enjoy watching these channels, there’s so many on YouTube, but these guys are definitely some of the best to watch.
Finished Dragonball Z this week. Epic show, that definitely has some “lame” moments, but also some epic ones. Best Character had to be Future Trunks. He blended the best of every character into one. Every time the other characters could have easily finished an enemy off they toyed around with them. Future Trunks on the other hand immediately went off and finished the damn battle. Its too bad he was only in such a small part of the show.
Superbowl is on today and marks the end of the NFL season. (Thank God) Seriously I can wait for this season to just end, so we can start over next year. Hokies and Giants both had terrible seasons and I really just want to move on. Will be pulling for Peyton and the Broncos tonight though. If anyone deserves another Superbowl it would be Peyton.