Back to Strength Training – Journal Entry 159

Log:

IMG_1566

Week 13:

1/10 – 174lbs – 3300 calories (Eaten) – 6900 steps – 3.5 miles

1/11 – 174.8lbs – 2500 calories – 12700 steps – 6.12 miles

1/12 – 177.4lbs – 1700 calories – 12900 steps – 6 miles

1/13- 176.4lbs – 1727 calories – 8900 steps – 4.33 miles

1/14- 175.6lbs – 1600 calories – 6100 steps – 2.9 miles

1/15- 174.6lbs – 1600 calories – 12200 steps – 5.9 miles

1/16- 174.6lbs – 1700 calories  14000 steps – 6.61 miles

Average Weight 175.3lbs – Average Calories – 2000

Training

Decided this week to go back to strength training. I noticed after returning to certain lifts, my strength has dropped off and this really annoys me. The primary driver or muscle growth is progressive overload, not hammering out reps in the “hypertrophy rep range.” I noticed my lifts in this rep range are plateauing and not really getting any higher. After emailing my plan for 2015 to a friend (who is really into training, but not a personal trainer by profession) to get his thoughts, he recommended that I ditch the full body workout and depletion workouts. He then said to focus each move on the 4-6 rep range. Meaning a weight that you can get no more than 6 reps, but no less than 4 reps. I took his advice, but adjusted it slightly.

This week I did a 5 day split doing one body part per workout. When you lift heavy in all exercises, this is usually all you can handle. I really enjoyed the workouts and felt very good and sore after each workout. This to me means I was getting distracted by worthless crap in the gym that I didn’t need to focus on. However I moved the reps up to the 5-8 range instead of 4-6. This is more comfortable for me and helps keep my form better. By staying in this range, I expect to see constant strength gains throughout the year. Plus research show most myofiblliar growth (the growing of the actual muscle fibers) and not sacroplasmic muscle growth (the growing of fluid retention in the muscle) takes place in the 5-8 rep range or 80-85% of your one rep max. I liked outsourcing my training for once though because it gets me out of my own way when designing a routine. I can design programs for others no problem, but when constructing my own I tend to overthink it.

The 5 day split was good, but I think I can it make it slightly better by moving to a 4 day split and adhering to the same principles. My friend agreed this plan may be superior due to the extra rest. Here it is below:

  • Day 1 – Saturday
    • Chest and Triceps
      • BB Bench – Warm up – 3 sets of 5-8 reps
      • INC DB Bench – 3 sets of 5-8 reps
      • Dips – 3 sets of 5-8 reps
      • Skull Crushers 3 sets of 5-8 reps
      • * Optional – Chest Flys 3 sets of 8-10 reps
      • Abs – 3 sets of 5-8 reps
    • Day 2 Back and Biceps – Sunday
      • Trap bar Deadlift – Warmup – 3 sets of 5-8 reps
      • Shrugs – 3 sets of 5-8 reps
      • DB Row – 3 sets of 5-8 reps
      • Pullups – 3 sets of AMAP
      • DB Curl – 3 sets of 5-8 reps
      • Abs – 3 sets of 5-8 reps
    • Day 3 – Off
    • Day 4- Shoulders/Triceps – Tuesday
      • Db Shoulder press – warmup – 3 sets of 5-8 reps
      • Lateral Raise – 3 sets of 5-8 reps
      • Rear Delt Raise – 3 sets of 5-8 reps
      • Shrugs 3 sets of 5-8 reps
      • Dips – 3 sets of 5-8 reps
      • Rope Pushdown – 3 sets of 5-8 reps
      • *optional – Cuban press 3 sets of 8-10 reps
      • Abs – 3 sets of 5-8 reps
    • Day 5 – Off
    • Day 6 – Thursday Legs and Biceps
      • BB Squats warmup – 3 sets of 5-8 reps
      • DB Lunges – 3 sets of 5-8 reps
      • Leg Press – 3 sets of 5-8 reps
      • Chinups – 3 sets of 5-8 reps
      • EZ bar curl – 3 set of 5-8 reps
      • * Optional – Hammer curl 2 sets of 8-10 reps
      • Abs – 3 sets of 5-8 reps
    • Day 7 – Off – Friday

Should be good times. I’m slightly sore from arms day going into chest day today, which is why I modified the routine to be only 4 days for some more rest. This style of lifting is very intense. It may look simple on paper, but its not. Especially when you do heavy sets for ALL of the exercises and not just the first. Arms are done twice a week (smaller muscles recover faster) and Abs maybe done after each workout. I may skip them on shoulders day as this is a longer workout. Added a few optional exercises to the workouts, which is basically just 1-2 isolation movements in the 8-10 range to satisfy my ego. Also the off days are all walking days on the treadmill.

Workout Logs:

IMG_1623 IMG_1624 IMG_1625 IMG_1626

Nutrition

Had a really easy time with the diet this week. Kept carbs down to right around 100-120 grams a day only going below that on a few days. Basically just incidentals, vegetables, some berries and Firehook crackers made up the carb intake. The rest of the diet was some added fat from peanut butter, whole eggs and some low fat cheese. Meat and protein powder made up the protein intake. Hunger was very minimal all week until Friday. I was pretty hungry, especially at night and started to crave some pizza hut haha (large stuffed crust, chicken supreme with extra cheese ;)). There wasn’t going on much socially so I figured I would just use it to my advantage to get in an extra fat burning day. Today however will see an increase in the calories to refill my muscles, taste buds and enhance workouts. Using the weekends to bump calories and take a break from your normal diet, makes it much easier to come back during the week. If I had to stay on that diet 7 days a week forever, there would be no way I could do it, even though I really do enjoy eating those meals.

My plan is built so its 4-5 days of low calories during the week and 2 high days on the weekend. I keep carbs pretty low during the week as this helps with hunger and calorie control. The weekends will see a bump of carbs up to about 180-270 grams. Dietary fat will also make a good portion of calories on the weekends, because its not like dietary fat is that high during the week anyway (usually 40-50 grams). Carb refeeds can be necessary, but I feel like past a certain point they lose their importance. As long as you give a nice bump to carbs, I dont think you need to eat an insanely high amount. Usually when I do this it takes days to clear the bloat. I find my its much easier for me to just add calories from food I enjoy, which ends up being a mix of the macros. Since calories and protein intake is the most important factor in muscle growth it seems to make sense. I also enjoy the weekends more, because I can eat more foods I enjoy without worrying about keeping fat low and carbs sky high. My goal is to eat enough to carbs to fill out glycogen stores and enough calories to build muscle and strength.

I also plan to try some coconut water during my workout. Its right around 100 calories and 20 grams of sugar, but interested to see if gives the workout a boost. I much prefer drinking this over something cheap like Gatorade, which is cheap sugar in water. Also been eating a ton of spinach here recently. Not cooking it but more on the side, but very potent for decreasing appetite. If i get hungry I ll just grab some spinach.

As for my measurments, bodyfat is getting lower and lower each week. Weight around 174 almost every day and skin caliper pinch looks like its down a few more millimeters. Not sure of the exact body fat, but its trending in the right direction.

Pics:

Chicken, Beans, Onions, pico de gallo
Chicken, Beans, Onions, pico de gallo
Lean meat, whole egg, firehook crackers
Lean meat, whole egg, firehook crackers
Bean and Meat stirfry
Bean and Meat stirfry
Lean meat, veggies and Crackers
Lean meat, veggies and Crackers
1 whole egg, 6 egg whites, 2 ounces of chicken and ton of veggies with crackers
1 whole egg, 6 egg whites, 2 ounces of chicken and ton of veggies with crackers
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