Journal Entry 144

Log:

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9/21 – 181.6lbs – Back 1750 calories eaten – 2600 calories burned (4 miles total – 8300 steps) 85×12

9/22 – 182.8lbs – Legs – 1950 calories eaten – 2600 calories burned (4.7 miles total – 9722 steps) 205×8

9/23 – 183lbs – Off – 1900 calories eaten – 2700 calories burned (5.23 miles – 11100 steps)

9/24 – 183.2lbs – Shoulders – 1900 calories eaten – 2700 calories burned (5 miles – 10500 steps) 50×8

9/25 – 183.8lbs – Arms – 1700 calories eaten – 2700 calories burned (5 miles – 11000 steps) 75×8

9/26 – 182.2lbs – OFF – 2600 calories eaten – 2800 calories burned (6.8 miles – 13500 steps)

9/27 – 180.2lbs – Chest – 3000 calories eaten – 2800 calories burned (3.6 miles – 8000 steps) 80s DB x 8,8,7

Good week in training on the bro split. I’ve dropped the amount of weight on nearly all exercises and now I’m focusing on getting perfect form and getting more reps. I really enjoy slowing down the lifts and getting full range of motion with perfect form. Sometimes my form would drop off a little to ensure I got the heavy weight up. Chest workout on Saturday was the best of the week. There was 3 people in the gym, so it was basically wide open. Used dumbbells for chest this week and got an insane pump that barbells don’t give me. I actually feel dumbbells much better than barbells. I  think it has to do with the increased range of motion and control, but I may have to use those more often.

I took all the weight off pullups as well and focus on strict form with body-weight only and use a slight lean in my back. Going vertical and keeping your alignment perfectly straight works more biceps than back. Leaning back slightly hits the lats way more effectively.

Shoulders I make sure to maintain a straight back and fully extend my arms, so that my shoulder blades retract together. It hits your rear delts much more effectively when overhead pressing. Arms are all isolation movements with usually one dumbbell, one ez – bar move and one cable move through 8-15 reps.

I’m not really going for PR’s right now, but mainly just want to feel the muscles working.

Nutrition

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Pasta with lean meat and prego marinara

Pasta with lean meat and prego marinara

White Potato stirfry with lean meat and sweet potato crackers

White Potato stirfry with lean meat and sweet potato crackers

Pasta with lean meat

Pasta with lean meat

White Rice and Smoked Salmon (homemade sushi) with an egg roll and side salad

White Rice and Smoked Salmon (homemade sushi)
with an egg roll and side salad

Chardonnay

Chardonnay

White Ale at Rock Bottom

White Ale at Rock Bottom

Bertuccis

Bertuccis

Right between 1700-2000 calories during the week and then higher calories on the weekends. Still eating Biorhythm style with 1:1 ratio of protein:carbs during the day and usually a big carb dinner that is twice the size of normal meals. Energy is very good this way.

Trader Joe’s has pumpkin spice coffee on sale this week so I had to get some of that. Love fall season and always eat way more pumpkin during the fall.

Other:

Eli Manning had 5 tds on Thursday night. It was one of the most enjoyable football games I’ve watched from the Giants in a long time. Their new offense looks awesome and its the offense they should have always had. Very balanced with a lot of short quick passing to establish rhythm. That’s the way Eli plays the best and I felt he showed America that on Thursday night.

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