2/14 – 173.0 lbs – 2600 calories – 11510 steps – 5.6 miles
2/15 – 174.2lbs – 2100 calories – 6800 steps – 3.7 miles
2/16 – 177.8lbs – 1600 calories – 8800 steps – 4.1 miles
2/17 – 176.2lbs – 1900 calories – 6300 steps – 3.1 miles
2/18 – 175.5lbs – 1900 calories – 11700 steps – 5.5 miles
2/19 – 175.0lbs – 2100 calories – 10000 steps – 4.7 miles
2/20 – 175.4lbs – 2400 calories – 11300 steps – 5.3 miles
Average Weight – 175.3 lbs – Average Calorie Intake – 2100 calories
Another good week on the 6 day Push/Pull/Legs split. The only rest day I took was on Friday and it was more of an unplanned break. I plan to incorporate more variation (reps and movements) into my training. I plan to start out with a heavy compound movement for 4 sets of 6 reps with perfect form then moving into each individual muscle. Each muscle will have 2-3 exercises, one compound for 4 sets of 10 reps and one isolation for 3 sets of 12-15 reps.
Heavy Bench – 4x6reps
INC Bench Press – 4×10 reps
Chest Flys – 3 sets of 12-15 reps
DB Shoulder Press – 4 sets of 10 reps
Lateral Raise 3 sets of 12-15 reps
Skull Crushers 4 sets of 10 reps
Rope Pushdowns 3 sets of 12-15 reps
This way each muscle receives enough isolation and my pump should be very good by the end of the workout. I also want to work each muscle fully before moving to the next muscle group. I mean finish off chest then hit shoulders then hit triceps.
One thing I do want to work on during my heavy set is form. I want to get really good form for each rep before moving up. I may have to drop the weight a bit, but so be it. The point is to work the target muscles not fling weights up using your whole body and bad form. I also plan to have two different days for each push, pull, legs, so I dont get bored. I may do heavy bench twice a week, but I also may do an overhead press day just for variation.
I plan to include more machine/cable movements into my training. This is of course going to be added after my heavy set, but machine actually have several advantages over free weights especially in regards to isolating a certain muscle. Free Weights for example carry the added stress of getting them in place (setting up the lift), tend to drain the Central Nervous System (which can limit muscular power and strength) and fatigue stabilizer supporting muscles before enough stress is places on the target muscle. In other words, if you’re doing an incline dumbbell press to hit your chest, if your shoulders and triceps give out to fatigue then the chest is going to remain unstimulated. With machines way more stress is placed on the “target area” – the chest – and way less stress on the shoulders and triceps. This allows you to life more weight with your chest, before fatigue sets in. This may allow for better chest gains then trying to do free weights with everything as I have done in the past. This applies to other muscles as well. Dips are good triceps builders, but skullcrushers and rope pushdowns hit the triceps better in isolation, which is very important when you are specifically trying to increase the strength and size of a particular muscle group.
Don’t get me wrong though, free weights are superior for strength and they will still be the majority of my training, especially for the first major movement, but I plan to use more machines to see if I notice strength and size improvements in certain target muscles.
Average calorie intake was around 2100 calories during the week and maintenance on the weekends. Body fat is lower than its been in a long time. I don’t know the exact percentage, but its close to 10%. My skinfold caliper actually pinned it lower than that, but eyeballing I’d say right around 10%.
The diet I’m currently eating is really effortless. I really enjoy all my meals during the week. Been sticking to mainly meat, vegetables (broccoli and spinach mostly), whole eggs, aged cheese, protein powder, quest bars and a couple pieces of fruit. Carbs are around 100-120 grams, protein is bodyweight, and fat is around 70-80 grams each day. It may sound boring, but Monday – Thursday the meal plan stays almost exactly the same. For me this stress relieving, because I hate the stress of trying to figure out what I want to have. I would rather just know what to fix for each meal.
On the weekends, I usually go way higher in carbs, especially Friday night through Sunday Afternoon. Been using this as a “Cheat Period”. Not that I go crazy or anything and I still track most of everything I eat, but for the most part I really just relax and eat.
Some pictures from the week: