NOTICE: This is article #17 of this series. Click HERE for the front page.
Diet and Supplements
Same as last week.
Monday, January 6th
Leg Lift 20 lbs X 8, 6 - View Exercise
Weighted Crunch 25 X 12, 8 - View Exercise
Cable Crunch 170 X 12 - View Exercise
Bench Press 235 X 6, 5, 4 - View Exercise
Incline DB Press 75 X 6, 5, 4 - View Exercise
Weighted Dips 25 X 6 ,5, 4 - View Exercise
My strength went up on every exercise today. Every movement is continuing to feel better. I wish I would have started weighted dips sooner! They are an excellent exercise to really overload the chest.
Q: Hey Derek, how do you add weight when doing leg lifts?
A: There are two ways of doing it. One of is to rest a plate on your legs. I find this uncomfortable and hard to do because the plate will usually slide down your leg. Another way, the way I do it, is hold a dumbbell between your feet. Just put the bar/handle between your shoes and the weight will rest on top of your shoes, keeping it in place. Make sure to hold your feet tightly together.
Tuesday, January 7th
Barbell Curl 135 X 6, 4 - View Exercise
Skull Crusher 135 X 7, 6 - View Exercise
Ez Bar Curl - 135 X 6, 4
Pressdown - 170 X 8, 180 X 4 View Exercise
Reverse Curl - 105 X 6, 4 - View Exercise
Reverse Pressdown - 170 X 6, 5 View Exercise
Standing Calf Raise 400 X 8, 6 - View Exercise
Seated Calf Raise 180 X 6, 6 - View Exercise
Leg Press Calf 540 X 8, 6
* I alternate between bicep and tricep exercises
My forearm was feeling pretty good. No real pain. I decided to up my weight on the leg press calf raise. I was able to add two plates on each side and still get my intended 6 to 8 reps. It kind of makes me mad that I didn't do this sooner.
Q: Why do you alternate between bicep and tricep exercises? Wouldn't it make more sense to do one muscle then the next?
A: To answer your question, I direct you to Big Cat's Arm Synergy article here.
But, I would like to point out, by resting a minute before switching exercises, you will not have to worry about being too worn out to perform at your full potential.
Running on Treadmill for 16 minutes
Distance covered 1.51 miles
(I could not make it to the gym, so I thought it would be better to run on the treadmill instead of do nothing even if it effected my leg workout.)
Wednesday, January 8th
This was a tough leg day. I believe that running the day before tires my legs out too much. I will try a different type of cardio next week. I guess that means an extra trip to the gym now. I have been running on my treadmill at home.
Q: Why don't you like leg extensions? They are my favorite exercise.
A: I feel there are better exercises to stimulate the quads. Why waste time when you can get the job done more efficiently.
Thursday, January 9th
Leg Lift 20 X 10, 8 - View Exercise
Weighted Crunch 25 X 12, 8 - View Exercise
Cable Crunch 170 X 15 - View Exercise
DB Shoulder Press 80 X 6, 4, 5 - View Exercise
Side Lateral 35 X 8, 6, 6 - View Exercise (Two Arms Shown)
Bent Over Lateral 20 X 10, 8 - View Exercise
Shrugs 315 X 4, 4 - View Exercise
Q: I've noticed you've mainly been using DB press over military press. Why don't you use military press.
A: I do use military press, but I like DB press better. With DB press, you can get a better range of motion, this includes a better stretch and contraction. I do like military press. It is an excellent exercise. I will most likely put it in my routine after this 8 week routine.
16 minutes of Rowing
Calories burned: 183 (The machine doesn't have distance).
Friday, January 10th
Weighted Pull Up 30 X 6, 5, 4 - View Exercise
Bent Over Row 235 X 5, 4, 4 - View Exercise
T-Bar Row 190 X 6, 4, 4 - View Exercise
Forearm DB Curl 75 X 8, 6 - View Exercise
Forearm BB Curl 135 X 10, 8 - View Exercise
Again, I was able to increase my weight or reps on every exercise. Back day continues to feel like the most productive day.
Q: How do you perform DB forearm curls?
A: Standing holding the dumbbells as you would during a hammer curl. Now instead of bending your elbow up, bend your wrist up. The dumbbell will come towards your body. This is my favorite forearm exercise. It really hits them well.
Saturday, January 11th
Sunday, January 12th
20 minutes on Elliptical machine
Distance covered 1.51
I'm getting back into the groove now. My weight and reps are increasing, and my diet has been great. I have some new pics. They came out blurry, but they are decent. I do not have that much fat to lose when I start cutting.
MORE PICS FROM THE END OF THIS WEEK: