Morning Weight – 185lbs
- Su – Chest Day
- M – Back Day
- T – Leg Day
- W- Cardio and Abs Day
- R – Shoulders Day
- F- Arms Day
- Sa – Cardio and Abs Day
Bro split week 2 and I’m really enjoying this split more than any split I’ve done in a long time. Cardio is done 13 minutes everyday before lifting and then I spend 30-45 minutes on one body part. The only change I made was to add one tricep movement to chest day and one bicep movement to back day for some extra volume.
I decided to give abs their own day and hit them in a circuit fashion. I also picked moves that take the hip flexors out of the movement, so that I can better isolate the rectus abdmonius and TVA. I’m definitely guilty of throwing my legs under a bar in order to lift more weight, but doing abs without the leg support is a humbling experience.
As for chest, I backed off max weight this week and changed my grip slightly in order to get the form down. I was using a wide grip to hit the chest a bit harder, but the plateau was getting to me, so I move the grip slightly inward and lowered the bar all the way down to my chest for full ROM. My weight dropped slightly, but I feel doing the bench with perfect from and backing off the max weights will benefit me in the future.
Also on leg day, when I was squatting 215, I forgot to put the safety pins on the ends and while the weight was on my back and the weights slipped off the sides and made a loud crashing noise. Embarrassing and the first time that ever happened, but lesson learned. At least it didn’t fall on me instead. On a positive note I did rep 235lbs for 6 reps, which is my best in awhile.
Calories in the 2000-2400 range; Carbs 220 grams; Protein 180 grams; fats 40-50 grams
New food find – Firehook baked crackers – sweet potato and chive flavor. These are made from sweet potatoes and baked into crispy strips. Their huge crackers and you can eat 7 of them for 90 caloires and 0.5 grams of fat and the fat comes from olive oil. Awesome find and even though I’m not as diehard as I used to be on ingredients, it is nice to have these around.
Other food this week – imitation crab meat mixed into stirfrys are really good and I have really been enjoying just plain white rice more so than ever before, especially with the right sauce and meat. Also been making homemade pizza once a week with organic pizza shells from Trader Joe’s. Very low fat and the fat used is from olive oil. I usually top it with fat free cheese, low fat pepperoni, chicken and use a good amount of sauce, because I hate dry pizzas.
Pretty good weekend and went up to VT this weekend and went to Texas Roadhouse for my mom’s birthday.
Also saw a DBZ gym shirt that I’m going to have to get or my life will be incomplete. 😉