Journal Entry 239 – Bro Split – Calorie Bump

Pretty good week in terms of lifting. Didn’t have any trips this week so it was a rather normal week in terms of eating and lifting. I have been enjoying my bro split a lot in terms of feeling like I have organization and progressive overload back into my routine. I have also been really sore this week all over my muscles. It doesn’t mean everything but it definitely feels good. I do miss the huge pump I would get all over my body with lifting everyday, but doing pushups and pullups in between sets can help remedy this on a bro split. I notice though that even with bro splits, there is a lot of carry over to other muscles so the frequency is much higher than people think. So yes you hit a muscle directly once a week, but there are a lot of carryover to other days that must people don’t realize. Also its a very nice feeling very fresh when its time to lift. With lifting everyday this feeling kind of goes away.

Current Routine:

  • Sunday – OFF or Cardio for 30 minutes
  • Monday – OFF or Cardio for 30 minutes
  • Tuesday – Chest and light Triceps
    • BB Bench 3 sets of 6-8 reps
    • INC 30 deg bench 3 sets of 6-8 reps
    • Dips bodyweight 3 x max reps
    • Flys 3 x 8-10 reps
    • Skullcrushers 3×8-10 reps
    • Cable Crunch – 3 x 8-10 reps
  • Wednesday – OFF or Cardio for 30 minutes
  • Thursday – Back and light biceps
    • DB Row 3 x 6-8 reps
    • Close-grip pulldowns 3×6-8 reps
    • Chinups bodyweight 3xmax reps
    • Hip Extensions (lower back) 3x 10-15 reps
    • Seated Incline Curls 3 x 8-10 reps
    • Cable Crunch 3 x 8 -10 reps
  • Friday – Shoulders and Traps
    • BB Press 3×6-8 reps
    • DB shoulder press 3×8-10 reps
    • Upright Row 3×8-10
    • DB Laterals 3×8-10
    • DB Rear Laterals 3×8-10 reps
    • Weighted Ab Machine 3 x8-10 reps
  • Saturday – Arms (For some reason this is one of harder more sweat inducing workouts)
    • DB Close-Grip Bench Press 3×6-8
    • Alternating DB Curl 3×6-8 reps
    • EZ Skullcrushers 3×8-10 reps
    • EZ Curls 3×8-10 reps
    • Rope Pushdowns 3×12-15 reps
    • Cable Curls 3×12-15 reps
    • Cable Crunch 3×12-15 reps

Very fun routine. No legs at the moment, but trying to divert most of my muscle growth toward the upper body. Also still doing a decent amount of running mainly as a recovery tool and sore a** legs don’t help with this process. Also to be honest, I never thought overly developed legs looked good at all.

Diet is still very unorganized. It contains way more carbs and fats then I have eaten in the past however. Also still backloading most of my calories. Consuming on average over the week 2300 calories 250g carbs / 60-70g fat / 120-180g protein. After reading some more blogs on optimizing testosterone for muscle growth, I may start consuming protein toward the lower range and eat more carbs and fat. I may also replace Quest bars with a Lenny and Larry’s Cookie (taste amazing by the way) to lower protein a bit. I also really like the Combat bars a lot. I have been eating a lot less vegetables here recently and noticed my stomach has been super flat almost all the time. I used to get some pretty bad bloat from veggies. I very rarely get bloated now unless I eat a huge meal and I attribute this to a faster metabolic rate. I must say it is very nice feeling like your body is just using everything you eat for energy. Scale weight is roughly 172-173lbs almost everyday. Occasionally going down to 169lbs and up to 175lbs, but rarely outside of these marks.

 

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