A Year For Improvement: Month 2, Week 3.

It has been almost one year since my last competition, but I will not be competing this year. Instead I will be resuming my online training journal as readers are still responding to it from when I was a teenager.

Monday, July 11th, 2005

I am going to cut for a couple weeks. The only change I am making to my diet though is removing the carbs from my meal #3, which will decrease my calories by about 250.

I am also adding in two servings of Sesamin. I take my first serving with my meal #3 and my second serving with my last meal of the day. Both of these meals contain about 14 grams of fat, which will increase the lymphatic absorption of Sesamin and allow me to get the most benefit from it.

Exercise Sets Reps Weight
Bench 3 5 4 3 295
Bent Row 3 5 4 3 295
Incline DB Press 3 5 4 3 115
T-Bar Row 3 5 180 225 250
Seated Machine Press 3 4 7 8 290 250 200
Machine Row 3 6 8 10 290 250 200
Cable Fly 3 10 12 15 60 50 40
Seated Row 3 10 12 15 160 140 120
BB Curl 3 5 145
CG Bench 3 5 235
Machine Preacher Curl 3 6 8 10 110 85 60
Machine Dip 3 6 8 10 280 250 200
Cable Curl 3 6 12 15 170 150 130
V-Bar Pressdown 3 10 12 12 100 90 80

Click Here For A Printable Log Of Monday, July 11th, 2005.

Great workout today. I was able to get 295 lbs. on bench press today pretty easily. Ill shoot for 305 lbs. next week. I am very excited about the way my bench press strength is progressing.

Usually anytime I get near 300 pounds my shoulders (rotator cuffs) start hurting and I have to stop bench pressing. As of right now, my shoulder fell fine. I had been doing rotator cuff exercises three nights a week for a while, but I have been slacking on doing them, I shall resume doing them tonight so my shoulders stay injury free and I can continue to progress on the bench press.

I decided to switch reverse bent over row to T-Bar rows done with a bar and V-bar attachment used as the handle. I forgot how much I like this exercise. I havent done T-bar rows in a while because, when I was doing them, I was doing them on the T-bar machine setup, which felt awkward to me when I worked my way up to a heavy load.

I really pushed myself on incline DB press today and the intensity of those sets reduced my strength on the flat hammer strength chest press exercise. I was a bit disappointed with not being able to get my targeted reps with this weight today, as I should have been able to. I will keep the weight the same on the Hammer Strength press next week and get my targeted reps.

I wasnt feeling it on decline cable flies today. Im not sure why, but I was not able to get in the groove with them. Arm training went well. The last two exercises, cable curls and v-bar pressdown, were pretty painful today due to the pump I had.

But it is a pain I like and therefore pushed through it and got my intended reps. I should also point out that the equipment I do my tricep pressdowns on is twice as heavy as a normal weight stack due to its pulley system.

I have to add weight to the stack to do my cable curls with 170 lbs., so doing my cable pressdowns on this heavier stack is less hassle.


Tuesday, July 12th, 2005

My ankle is still a bit swollen, so it has a decreased ROM and flexibility.

Exercise Sets Reps Weight
Leg Press 3 6 540
Calf Leg Press 3 10 540
Leg Extension 3 6 8 10 200 180 160
Leg Curl 3 6 8 10 200 180 160
Vertical Calf Press 3 10 20 20 180 90 90
Abductor 3 15 100
Adductor 3 15 100
Military Press 3 4 3 5 205 205 185
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 12 55 45 35
Machine Shrug 3 10 12 15 320 300 270
Machine Crunch 3 30 25 20 100 120 150

Click Here For A Printable Log Of Tuesday, July 12th, 2005.


Cable Lateral.
Click To Enlarge.

I made sure to warm-up very well today. I did a set with 1 plate (45-pounder) on each side, 2 plates a side, 3 plates a side, 4 plates a side, 5 plates a side, then went into my sets with 6 plates a side for both leg press and calf raises done on the leg press. My ankle felt a little stiff during the leg presses, but not that bad.

Upper body (shoulders and traps) went fine today. I am still able to increase my weights on all exercises. On of my old goals was to rep with 225 lbs. on military press, but I never got over 200 pounds. From the looks of it, Ill be hitting 225 lbs. in a few weeks. By the end of my workout, my shoulders were unbelievably pumped; it hurt to lift my arms!


Wednesday, July 13th, 2005

I did 30 minutes of low-intensity walking on the treadmill today (4 mph with a 4% incline). This did not bother my ankle and should help with its recovery.

I am not really concerned with how many calories I burn during these (Wednesday and Saturday) cardio sessions. I am mainly doing them for nutrient partitioning (sending nutrients to muscle and away from fat).


Thursday, July 14, 2005

Exercise Sets Reps Weight
Incline Bench 3 3 3 5 265 265 225
Pull-Up 3 5 25 45 45
DB Press 3 5 4 3 120
Lat Pulldown 3 5 4 3 250
Flat Machine Press 3 6 8 10 300 260 210
Hammer Pulldown 3 6 8 10 230 200 180
Cable Crossover 3 10 12 15 80 70 60
X-Pulldown 3 10 12 15 130 120 110
DB Curl 3 5 60
Rope Pressdown 3 5 100
Machine Preacher Curl 3 6 8 10 50 40 30
Overhead Cable Extension 3 6 8 10 80 70 60
1-Arm Cable Curl 3 10 12 15 60 50 35
1-Arm Rev. Pressdown 3 10 12 15 60 50 35

Click Here For A Printable Log Of Thursday, July 14, 2005.

My strength on incline bench did not increase this week. I will stay with 265 pounds until I can get my three sets of 5 rep, 4 rep, and 3 reps on the last set, then I will move up to 275 pounds. I am doing pull-ups again now.

I had stopped doing pull-ups because they were bothering my shoulder. Since then I have been doing rotator cuff exercises, which has helped my shoulders out tremendously. My execution of pull-ups was great today, I really focused on using only the lats and really squeezing them at the top of the movement.

I felt the execution of flat DB press, particularly the contraction at the top of the movement, was better this week than last week. Lat pulldowns were decent, but my form could have been better. I am still digging this bench press hammer strength machine. I feel this movement, along with the seated hammer strength press, is really helping with my chest development.

I was getting some ridiculous bicep contractions, almost to the point of cramping, when doing the final set of 1-arm cable curls. I do these using the low-pulley of the cable crossovers and alternate between arms.


Friday, July 15th, 2005

Exercise Sets Reps Weight
Leg Press 3 5 590
Calf Leg Press 3 10 590
Leg Extension 3 6 8 10 210 190 170
Leg Curl 3 6 8 10 210 190 170
Vertical Calf Press 3 30 20 10 90 140 180
Abductor 3 15 110
Adductor 3 15 110
Flat DB Press 3 5 100
BHB Shrug 3 5 465
Chain Lateral 3 6 8 10 60 50 40
Machine Shrug 3 6 8 10 360 320 270
1-DB Lateral 3 10 12 15 25 20 15
Machine Crunch 3 20 120 150 170

Click Here For A Printable Log Of Friday, July 15th, 2005.

I am really starting to miss doing squats. A leg workout doesnt feel complete without squats. I am probably going to go another week before I even attempt to do squats again.

My ankle is regaining its flexibility, but I still have trouble squatting even with just my bodyweight; I can do it, but my ankle feels very stiff and unstable during the movement.

It is best to play things safe and wait until my ankle is fully healed before really pushing myself. In the meantime, my upper body appears to be growing well.

Must be due to the lessened required recover for my legs due to not doing as intense legs workouts as Im used to. I am going to continue doing this leg workout for another week, and then hopefully I will start squatting and doing stiff leg deadlifts the following week.


Saturday, July 16th, 2005

I mixed things up a little today. I did:

  • 10 minutes on the Stair Stepper
  • 15 minutes on the Treadmill (4 mph with a 4% incline)
  • 5 minutes of the Stair Stepper

I have never really used the Stair Stepper as a form of cardio, but I know that it is brutal. My quads were on fire at about the 8-minute mark, hence why I opted for switch to the treadmill. I definitely felt like I was working hard on the Stair Stepper and will incorporate it into my routine.


Sunday, July 17th, 2005

Body Composition
Date 6/26 7/3 7/10 7/17
Pectoral 2 2 3 3
Abdomen 4 4 4 3
Quadricep 6 6 6 6
Total 12 12 13 12
Bodyweight 205.5 208 208.5 206.5
Weight Change From Previous - 2.5 .5 -2
Weight Change From Beginning - 2.5 3 1
Electronic Bodyfat Percentage 2.4 2.4 2.7 2.4
% Bodyfat (I Add 3% to reading) 5.4 5.4 5.7 5.4
lbs Bodyfat 11.097 11.232 11.8845 11.151
Fat Mass Change From Previous - 0.135 0.6525 -0.7335
Fat Mass Change From Beginning - 0.135 0.7875 0.054
% Lean Mass 94.6 94.6 94.3 94.6
lbs Lean Mass 194.403 196.768 196.6155 195.349
Lean Mass Change From Previous - 2.365 -0.1525 -1.2665
Lean Mass Change From Beginning - 2.365 2.2125 0.946

I loss 2 pounds this week (I was trying to cut this week), so that is good. From my measurements it showed I loss more lean mass than fat. Judging by the mirror, I would guess I just loss some water due to my decreased carbohydrate intake. Thats all for this week.