A Year For Improvement: Month 2, Week 2!

I am switching back to my 4-day split as I had only planned on using the 6-day split for 2 weeks. I will also share how the week went considering I injured my ankle last week.
After injuring my ankle last weekend, I am unsure of how this week's workout will go. I am certainly not going to be able to do my normal leg workouts. I could walk fairly well Sunday night, so I am going to try and workout today.

I am switching back to my 4-day split as I had only planned on using the 6-day split for 2 weeks. I recover better and progress just as well (perhaps better?) using a 4-day split so I am going back to what works best for me.


Monday, July 4th, 2005

I wrapped my ankle up tight and headed off to the gym. Because I am going back to a 4-day split, I will be grouping chest and back with triceps and biceps.

Exercise Sets Reps Weight
Bench 3 5 4 3 285
Bent Row 3 5 4 3 285
Incline DB Press 3 3 115
Rev. Bent Row 3 5 4 3 285
Seated Machine Press 3 6 8 10 280 240 190
Machine Row 3 6 8 10 280 240 190
Cable Fly 3 10 12 15 50 40 30
Seated Row 3 10 12 15 150 130 110
BB Curl 3 5 135
CG Bench 3 5 225
Machine Preacher Curl 3 6 8 10 100 75 50
Machine Dip 3 6 8 10 270 230 180
Cable Curl 3 10 12 15 160 140 120
V-Bar Pressdown 3 10 10 15 100 90 70

Click Here For A Printable Log Of Monday, July 4th, 2005.

To my surprise, I did not have any problems with my ankle during my workout. It did not hamper my upper body performance one bit, though I did experience some pain walking around the gym and it was a bit harder loading up the bars and machines with weights.

I was able to progress on just about every exercise this workout. My main concern really wasn't about pushing myself but just being able to workout on my ankle. I am very pleased with my performance today.


Tuesday, July 5th, 2005

My ankle was feeling decent, so I again wrapped it up and headed to the gym after breakfast. I didn't do anything special, just some leg extension, leg curls, hip adductions and abductions, and some light calf work. After I completed my leg workout, I did shoulders and traps.

Exercise Sets Reps Weight
Military Press 3 5 4 3 195
BB Shrug 3 5 4 3 455
DB Lateral 3 6 8 10 55 45 40
DB Shrug 3 6 8 10 120 110 100
Cable Lateral 3 10 12 15 50 40 30
Machine Shrug 3 10 12 15 320 270 220

Click Here For A Printable Log Of Tuesday, July 5th, 2005.


Cable Laterals
Click To Enlarge.

Again, I was not really concerned with my performance, but I was actually able to push myself as I normally would.


Wednesday, July 6th, 2005

Today was a rest day. No cardio, nothing. Total rest day.


Thursday, July 7th, 2005

Today will be this week's second chest, back, tricep, and biceps workout. My ankle is feeling better, but definitely nowhere near 100%.

Exercise Sets Reps Weight
Incline Bench 3 4 3 3 265 225 225
Lat Pulldown 3 5 4 3 250
DB Press 3 5 4 3 120
V-Bar Pulldown 3 5 4 3 250
Flat Machine Press 3 6 8 10 290 250 200
Hammer Pulldown 3 6 8 10 290 250 200
Cable Crossover 3 10 12 15 75 65 55
X-Pulldown 3 10 12 15 130 120 110
DB Curl 3 5 60 55 50
Rope Pressdown 3 5 80 70 70
1- Arm Machine Preacher Curl 3 6 8 10 45 35 25
1-Arm Rev. Pressdown 3 6 8 10 70 60 50
1-Arm Cable Curl 3 6 8 10 70 60 50
Overhead Cable Extension 3 10 12 15 60 50 40

Click Here For A Printable Log Of Thursday, July 7th, 2005.

I had a really good workout today. I was really scared that I would not even be able to workout this week, but I really have not had any problems with my upper body workouts. While my ankle injury was still in the back on my mind while in the gym, I did not focus on it during my sets.


Friday, July 8th, 2005

I was able to do a semi-normal leg workout today!

Exercise Sets Reps Weight
Leg Press 3 6 540
Leg Extension 3 6 8 10 200 180 160
Leg Curl 3 6 8 10 200 180 160
Abductor 3 15 100
Adductor 3 15 100
I Then Did Some Semi-Heavy Calf Work.
Flat DB Press 3 5 4 3 100
BHB Shrug 3 5 455
Chain Lateral 3 6 8 10 50 40 30
Machine Shrug 3 10 8 6 360
1-DB Lateral 3 10 12 15 25 20 15
Machine Crunch 3 30 20 10 100 120 150
Back Extension 3 30 20 10 -

Click Here For A Printable Log Of Friday, July 8th, 2005.

I did not feel much pain at all today even when doing my leg and calf exercises. I will do this same leg workout on Tuesday next week and most likely next Friday as well.


Saturday, July 9th, 2005

Rest and Recover Day!


Sunday, July 10th, 2005

Rest and Recover Day!

Weekly body composition changes:

Body Composition
Date 6/26 7/3 7/10
Pectoral 2 2 3
Abdomen 4 4 4
Quadricep 6 6 6
Total 12 12 13
Bodyweight 205.5 208 208.5
Weight Change From Previous - 2.5 .5
Weight Change From Beginning - 2.5 3
Electronic Bodyfat Percentage 2.4 2.4 2.7
% Bodyfat (I Add 3% to reading)* 5.4 5.4 5.7
lbs Bodyfat 11.097 11.232 11.8845
Fat Mass Change From Previous - 0.135 0.6525
Fat Mass Change From Beginning - 0.135 0.7875
% Lean Mass 94.6 94.6 94.3
lbs Lean Mass 194.403 196.768 196.6155
Lean Mass Change From Previous - 2.365 -0.1525
Lean Mass Change From Beginning - 2.365 2.2125

According to my measurements, I ended up gaining a little fat this week, which is due to not performing my cardio and eating more than I normally would on my rest days. I felt getting my body adequate calories to help my ankle recover was more important than gaining a little fat.

My ankle is feeling better, but still not 100%. I feel confident that it will not be much of a problem next week though. I have had to write a couple of these past entries after the week was already competed, so they were lacking in detail. I am back on track now and all caught up, so my next journal entry will be more insightful.