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.
|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|
|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|
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.
|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|
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%.
|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|
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!
|Leg Extension||3||6 8 10||200 180 160|
|Leg Curl||3||6 8 10||200 180 160|
|I Then Did Some Semi-Heavy Calf Work.|
|Flat DB Press||3||5 4 3||100|
|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||-|
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:
|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|
|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.