I definitely feel that keeping my carbohydrate intake to my pre-workout and two post workout meals played a big part in this success. I do not plan on changing my diet at all at this point in time because it is accomplishing exactly what I want it to.
Monday, June 27th, 2005
|Bench||3||5 4 3||275|
|Bent Row||3||5 4 3||275|
|Incline DB Press||3||4 3 5||115 100 100|
|Rev. Bent Row||3||5 4 3||275|
|Seated Machine Press||3||6 8 10||270 230 180|
|Machine Row||3||6 8 10||270 230 180|
|Decline Cable Fly||3||10 12 15||50 40 30|
|Seated Row||3||10 12 15||150 130 110|
My bench press continues to climb and I am having no joint problems at all. This is a good sign. The first rep on incline DB press is always the hardest for me. But once I get the DB's to the top of the movement I am good to go. My chest has improved vastly in the past year. I still would like to add some mass to it, specifically to the clavicular head.
This routine of heavy sets of compound exercises followed by "lighter" sets of isolation exercise has been working very well for me and I plan on sticking to it for a long time.
Tuesday, June 28th, 2005
|Military Press||3||5 4 3||195|
|BB Shrug||3||5 4 3||465|
|DB Lateral||3||6 8 10||55 45 35|
|DB Shrug||3||6 8 10||120 110 100|
|Cable Lateral||3||10 12 15||45 40 35|
|Machine Shrug||3||15 12 10||270|
|BB Curl||3||5 4 3||155|
|CG Bench||3||5 4 3||265|
|Preacher Curl||3||6 8 10||135 115 95|
|Machine Dip||3||6 8 10||270 230 180|
|Cable Curl||3||10 12 15||150 130 110|
|V-Bar Pressdown||3||12 12 15||80 70 60|
Everything went very smoothly today. I don't have much to say about this workout, except that everything is progressing.
Wednesday, June 29th, 2005
|Squats||3||3 4 3||445 425 405|
|Leg Extension||3||6 8 10||180 160 140|
|Leg Curl||3||6 8 10||180 160 140|
|Smith Calf Raise||3||8||405|
|Donkey Calf Raise||3||15||400|
|Incline Crunch||3||10||25 45 45|
|Swiss Ball Crunch||3||10||10|
Squats were very heavy today. My knees felt tight today and kind of unstable. Because of this, I only did one set with 445 lbs. I really like doing calf raises on the smith machine.
My gym does not have a standard "standing calf raise" machine, so doing calf raise on the smith machine replicates the movement for me. I have done standing calf raises regularly in the past though when I lifted at my University's gym and I have to say I like doing them on the smith machine better.
Thursday, June 30th, 2005
|Incline Bench||3||5 4 3||255|
|Lat Pulldown||3||5 4 3||250|
|Flat DB Press||3||5 4 3||120|
|V-Bar Lat Pulldown||3||5 4 3||250|
|Flat Hammer Bench Press||3||6 8 10||280 240 290|
|Hammer Pulldown||3||6 8 10||280 240 290|
|Cable Crossover||3||10 12 15||70 60 50|
|X-Pulldown||3||10 12 15||120 110 100|
I forgot if I pointed this out or not yet, but the Hammer Strength Chest Press I do on Monday's is done in the seated position and the one I do today is done lying on my back. The heaviest DB's my gym has is 120 pounds. Because of this, I will stick with the 120's until I can get 3 sets of 5 reps. At that time I will back down to the 100 lb. DB's and focus on my form while building back up to the 120's, which should take 4 weeks.
Friday, July 1st, 2005
|Shoulder DB Press||3||5||85 90 95|
|Chain Lateral||3||6 8 10||50 40 30|
|1-Arm DB Lateral||3||10 12 15||25 20 15|
|DB Curl||3||5||60 50 50|
|DB Preacher Curl||3||6 8 10||40 35 30|
|Concentric Curl||3||10 12 15||40 35 30|
|Rope Extension||3||5||70 80 70|
|1-Arm Rev. Pressdown||3||6 8 10||70 65 60|
|DB Kickback||3||10 12 15||30 25 20|
I did DB shoulder press for the first time in a while last week, so my strength should climb quickly then level off on this exercise. As mentioned on Monday, getting the DB's into position and completing the concentric phase of the first rep is the hardest for me and takes a lot of energy out of me. I'll go with the 100 pound DB's next week on shoulder DB Press.
I was not satisfied with my form on DB curls with the 60 lb. DB's so I dropped down to the 50's. Everything else went well.
Saturday, July 2nd, 2005
|Deadlift||3||5 4 3||515|
|Behind The Back Shrug||3||5||455|
|Smith Lunge||3||10||110 130 140|
|Smith Bar Calf Press||3||10||360|
|Hack Squat||3||15 12 10||180|
|Seated Leg Curl||3||15 12 10||180|
|Seated Calf Raise||3||10||135|
|Machine Crunch||3||30 25 20||80 90 100|
Deadlifts were brutal today. But you gotta do what you gotta do! Following up deadlifts with "behind the back" barbell shrugs which feel great and pounds the traps like nothing else. As I mentioned before, this is my "light" leg day. I am continuing to progress with Smith Lunges, mainly because my body is becoming more efficient at performing the movement.
This exercise along with the hip adductions and abductions I have been doing is definitely increasing the detail of my legs, specifically the development of my sartorius muscle.
I adjusted the seat down a notch and it made a big difference in my leverage during machine crunches. I got a much harder contraction while being able to use more weight. Some people do not like doing machine crunches, but when done right it is a very effective exercise for hitting the abdominals.
Sunday, July 3rd, 2005
I sprained my ankle yesterday and can barely walk today (I am using crutches). This is upsetting because one it is painful, and two my training has been going so well lately it's a shame I have to deal with this now. I am not sure how this injury will affect my training, but I know I will not be able to do squats or deadlifts for a while.
Here are my stats for this week:
|Weight Change From Previous||-||2.5|
|Weight Change From Beginning||-||2.5|
|Electronic Bodyfat Percentage||2.4||2.4|
|% Bodyfat (I Add 3% to reading)*||5.4||5.4|
|Fat Mass Change From Previous||-||0.135|
|Fat Mass Change From Beginning||-||0.135|
|% Lean Mass||94.6||94.6|
|lbs Lean Mass||194.403||196.768|
|Lean Mass Change From Previous||-||2.365|
|Lean Mass Change From Beginning||-||2.365|
I am still gaining lean mass without adding fat, which is my goal. We will see what happens next week with my injury and my progress.