A Year For Improvement: Month 1, Week 3!

I ended up gaining two pounds this week and to my surprise, it was all lean mass! I looked pretty lean and vascular so I was pleased with how this week went.
I have to rewrite some this week's journal along with all of week 4's journal as they got deleted from my computer, so these next two weeks may not be as in-depth as they could be. My diet will be exactly the same as it was last week.


Monday, June 13th, 2005

I didn't sleep well last night, but I'll make the best of it.

Exercise Sets Reps Weight
Bench 3 5 4 3 265
Bent Row 3 5 4 3 265
Incline DB Press 3 3 3 3 115
Rev. Bent Row 3 5 4 3 245
Military Press 3 5 4 3 185
Shrug 3 5 4 3 455
BB Curl 3 3 3 5 155 155 135
CG Bench 3 3 3 5 265 265 225
Cable Fly 3 10 12 15 75 50 35
Machine Row 3 10 12 15 180 140 100
Cable Lateral 3 10 12 15 35 30 25
Machine Shrug 3 15 12 10 250 220 200
Conc. Curl 3 10 12 15 40 35 25
DB Kickback 3 10 12 15 35 25 15


Cable Laterals
Click To Enlarge.

My strength levels were good throughout the workout. I was able to increase the weight used for just about every exercise. I'll stick with 115 pounds on incline DB press. 155 pounds on BB curls and 265 on close grip bench, and shoot for 5 reps next week.


Tuesday, June 14th, 2005

Cardio day- 30 minutes of moderate intensity on the Elliptical Machine.


Wednesday, June 15th, 2005

Exercise Sets Reps Weight
Deadlift 3 3 515
Pull-Up 3 12 10 8 *
Dips 3 12 10 8 *
Leg Detail Work
1-Leg Press 3 20 15 12 200
1-Calf Press 3 30 20 15 200
Adductor 3 15 40
Abductor 3 15 60
Machine Crunch 3 15 25 20 50 60 70
Back Extension 3 20 *

Deadlifts felt very heavy today. I was hoping to get 5 reps on the first set, but was not able to. Therefore I will stick with 515 lbs. next week and shoot for 5 reps. Everything else went well today


Thursday, June 16th, 2005

I will be leaving for Chicago later tonight to work the Scivation/Primaforce booth at the NPC Jr. Nationals competition.

Cardio day- 30 minutes of moderate intensity on the Elliptical Machine.


Friday, June 17th, 2005

My workouts were a bit different today as I was lifting with Marc Lobliner (CEO of Scivation and Primaforce). We did and upper body workout today, as follows:

Solid workout. After the workout we hit up the local I-HOP for some grub.


Saturday, June 18th, 2005

Today I did legs with Marc and also fellow BB.com writer Layne Norton. Our workout was:

Another good workout. We hit up I-HOP again afterwards. Overall I was very impressed with the quality of competitors at the Jr. Nationals. There were a lot of very well conditioned competitors. Brad Davis, a friend of mine and BB.com forum member, placed 2nd in the Light-Heavy weight division.

This was Brad's first nation competition and he looked phenomenal. Brad's back was HUGE and his front lat spread was the best in the competition. He reminds me of a mini Ronnie Coleman. Phil Heath won the heavy-weight division and the overall title.


Sunday, June 19th, 2005

I got to sleep in Sunday morning after going to bed late and getting up early all weekend. I drove home and then chilled the rest of the day. I did my body composition update on Monday, but will post it now.

Body Composition
Date 5/29 6/5 6/12 6/19
Pectoral 5 4 3 3
Abdomen 6 5 4 4
Quadricep 10 9 7 7
Total 21 18 14 14
Bodyweight 210 204 201.5 203.5
Weight Change From Previous - -6 -2.5 2
Weight Change From Beginning - -6 -8.5 -6.5
Electronic Bodyfat Percentage 5.2 4.3 3 3
% Bodyfat (I Add 3% to reading)* 8.2 7.3 6 6
lbs Bodyfat 17.22 14.892 12.09 12.21
Fat Mass Change From Previous - -2.328 -5.13 0.12
Fat Mass Change From Beginning - -2.328 -5.13 -5.01
% Lean Mass 91.8 92.7 94 94
lbs Lean Mass 192.78 189.108 189.41 191.29
Lean Mass Change From Previous - -3.672 0.302 1.88
Lean Mass Change From Beginning - -3.672 -3.37 -1.49

I ended up gaining two pounds this week and to my surprise, after eating at I-HOP three times a day (I was good except for post-workout), it was all lean mass. I looked pretty lean and vascular Monday morning, so I was pleased with how last week went. On to next week!