NOTICE: This is article #28 of this series. Click HERE for the front page.
This was a good week for me.
|Diet and Supplements|
I made a few changes to my diet and workout routine.
Exactly the same as last week which you can view here.
|Monday, March 31st|
Leg Lift 40 X 8, 4 - View Exercise
Incline Weighted Crunch 35 X 8, 6 - View Exercise
Reverse Crunch X 8 - View Exercise
Incline Bench Press 240 X 4, 4 - View Exercise
Flat DB Press 95 X 6, 4, 4 - View Exercise
Weighted Dips 50 X 6, 5, 4 - View Exercise
I was able to up my weight on Incline press and get my targeted 4 reps. I will stick with 240 next week and shoot for 5 or 6 reps. I was able to complete 6 good reps with the 95 pound dumbbells on flat press, so I'll move up to the 100 pound dumbbells next week. I really concentrated on my execution on dips today. I found the motion path that directly hits the chest instead of the shoulders. The path is like the letter "J".
|Tuesday, April 1st|
Barbell Curl 140 X 6, 5 - View Exercise
Incline Lying Press 140 X 6, 5 View Exercise
Ez Bar Curl 140 X 6, 5 - View Exercise
Reverse Pressdown 90 X 6, 5 - View Exercise
Hammer Curl 60 X 6, 6 - View Exercise
Machine Dip 330 X 6, 7 (Maxed the machine out) View Exercise
Standing Calf Raise 420 X 8, 6 - View Exercise
Seated Calf Raise 190 X 6, 6 - View Exercise
Leg Press Calf Raise 670 X 6, 6, 6
* I alternate between bicep and tricep exercises.
I have been steadily increasing my weight and reps on the first four exercises. I have been concentrating on form and made it a point to get 6 good reps before increasing the weight. Since I got the 6 reps, I'll increase the weight next week.
Elliptical for 16 minutes
Distance Covered: 1.57 miles (Tied last week)
|Wednesday, April 2nd|
I got one more rep on squats than last week. I wanted more though. I am going to wear a weight belt next week to see if it will improve my stability and allow me to increase my weight. I'm almost at four 45ers on each side. Everything else was killer today. I am feeling more confident with lunges, so I'll increase the weight next week to 185.
|Thursday, April 3rd|
Military Press 195 X 5, 4 - View Exercise
Side Lateral 50 X 8, 8 - View Exercise
Bent Over Lateral 60 X 8, 8 - View Exercise
Upright Row 175 X 6, 6 - View Exercise
Barbell Shrug 375 X 6, 5, 4 - View Exercise
Dumbbell Shrugs 120 X 10, 8 - View Exercise
I focused on execution on side laterals today. I was able to get my targeted 8 reps while smoothly executing the exercise. Too many times I see people flinging the weight up and using momentum on this exercise. A little bit is alright, but you don't need to over do it. Shrugs were out of control. I had a big old vein popping out of my left trap. Very motivational.
16 minutes on treadmill
Distance covered: 1.86 miles (0.02 miles more than last week)
I had some extra energy today. When going into the exercise, I was not sure if I would beat last week's distance, but I did, and it felt great.
|Friday, April 4th|
Deadlift 455 X 5, 5 - View Exercise
Bent Over Row 290 X 5, 4 - View Exercise
Lat Pulldown 180 X 6, 5 - View Exercise
V-Bar Pulldown 150 X 6, 6 - View Exercise
Forearm Curl 175 X 8, 6 - View Exercise
Behind The Back Forearm Curl 165 X 7, 6 - View Exercise
DB Forearm Curl 75 X 10, 10 - View Exercise
I switched up my back day and it worked out great. Lat pulldowns felt good, but V-Bar pulldowns were unreal. That exercise felt great. I leaned back a little and pulled the bar down to my sternum, while squeezing the lats. I cannot wait for next Friday.
|Saturday, April 5th|
OFF - Rest!
|Sunday, April 6th|
16 minutes on the Elliptical
Distance covered: 1.92 miles
This was an awesome session. I usually do this session at 10 A.M., but because I had to be somewhere early today, I got up at 6 A.M. to do this. On Sunday, I bracket my cardio session with:
This is taken before and after.
This was a very productive week. I felt great throughout. I pushed myself on my cardio sessions, which means I have to work even harder next week. Sunday was very hectic, so I did not have a opportunity to take pictures. I will take them next week no matter what. Starting next week, I will also have a set diet on Saturday and Sunday. Up until now, I just tried to stay within my calorie limit, but this doesn't always work. So I will now have a structured/planned out diet on those days. I will also be adding a cardio session on Saturday.
See you next week!