NOTICE: This is article #32 of this series. Click HERE for the front page.
Well, my first year of college is over! Therefore, I will now be training at 8 A.M. My new diet is switched up some as well as my supplement schedule. Check them out below.
|Diet and Supplements|
My diet has changed! Click below to check it out.
My supplement schedule has also changed.
I am starting creatine again.
1 capsule Dymetadrine Xtreme
1000 mg Vitamin C
400 I.U. Vitamin E
200 mg ALA
7.5 grams L-Glutamine (In protein shake)
5 grams Creatine (In protein shake)
2 Liver Tabs
1 Dymetadrine Extreme
1000 mg Vitamin C
400 U.I. Vitamin E
200 mg ALA
2 Liver Tabs
5 grams L-Glutamine
5 grams GABA
|Monday, April 28th|
Leg Lift 35 X 10, 8 - View Exercise
Incline Weighted Crunch 35 X 10, 8 - View Exercise
Reverse Crunch X 12 - View Exercise
Decline Bench Press 275 X 5, 4 - View Exercise
Flat DB Press 90 X 6, 6 - View Exercise
Incline Bench Press 185 X 6, 6 - View Exercise
Weighted Dips 75 X 5 - View Exercise
I had to lift at the same gym I lifted at on Friday today. I was the only person in the gym. Therefore, I had no one to spot me on decline press. I was not able to push myself to total failure on that exercise because of this. As I mentioned before, this gym's heaviest dumbbells are 90 pounds. So I used those and got 6 reps pretty easy. Incline press felt out of this world. My execution on this exercise was perfect. Tomorrow I will be back in my old gym.
|Tuesday, April 29th|
Dumbbell Curl 70 X 6, 5 - View Exercise
Tricep Pressdown 100 X 6, 6 View Exercise
Hammer Curl 65 X 6, 5 - View Exercise
Reverse Pressdown 190 X 6, 6 - View Exercise
Rope Cable Curl 170 X 6, 6 - View Exercise
Behind Back Rope Extension 120 X 6, 130 X 5 - View Exercise
Leg Press Calf Raise 770 X 6, 6, 6 - View Exercise
Seated Calf Raise 215 X 6, 6 - View Exercise
Standing Calf Raise 440 X 8 - View Exercise
* I alternate between bicep and tricep exercises.
I am going to stick with the 70 pound dumbbells next week for DB curl because I am not satisfied with my execution on the exercise. I can complete 6 reps yes, but the last one or two reps are not up to my standards. Nothing special or particularly outstanding today for arms. Calves on the other hand were great. I meant to put 750 on the leg press, but accidently put 770 on. I'm glad I did because I completed 6 killer reps. I realized that I put 770 after the first set.
16 minutes on Stationary Bike (Lv. 3)
Distance covered: 5.76.
Because the distance is the same, I am going to start tracking the number of calories the machine says I burned. Calories burned: 83 (I know it is more than that, but that's what the machine says.)
|Wednesday, April 30th|
I put 390 on for squats and got my 4 reps. I have a mental block on squats. My mind tells me that I can't do more. I think it is just the fear of getting hurt. I must break through this barrier. I was not able to do lunges today because I was having some indigestion and had to leave the gym early.
|Thursday, May 1st|
Dumbbell Shoulder Press 85 X 6, 5, 4 - View Exercise
Side Lateral 60 X 6, 4 - View Exercise
Bent Over Cable Lateral 50 X 8 - View Exercise
Barbell Shrug 415 X 4, 4 - View Exercise
Barbell Shrug Behind The Back 375 X 4, 4 - View Exercise
The 85 pound dumbbells felt like nothing. I'm jumping to the 90's next week. When I was bulking, I got up to the 100 pound dumbbells. I'm almost back up there. I am not too impressed with the behind the back shrugs. I am going to try an underhand grip on this exercise next week.
16 minutes on the Bike (Lv: 4)
Distance: 5.76 miles
I did High Intensity Interval Training (HIIT) today. Here is what I did:
(5 minute warm-up)
0-1:00 Minute: Established my pace
1:00-1:15 ALL OUT
1:15-2:00 Returned to original pace
2:00-2:15 ALL OUT
2:15-3:00 Returned to original pace
... (Keep following that pattern)
14:00-14:15 ALL OUT
14:15-15:30 Return to original pace
15:30-16:00 ALL OUT
(5 minute cool down)
The original pace is the pace I usually used for my sessions. Therefore, I was able to burn to calories by having the "All out" intervals.
|Friday, May 2nd|
Deadlift 485 X 4, 4 - View Exercise
Bent Over Row 300 X 6, 5 - View Exercise
Lat Pulldown 190 X 6, 6 - View Exercise
V-Bar Pulldown 180 X 6 190 X 4 - View Exercise
Forearm Curl 195 X 6, 6 - View Exercise
Behind The Back Forearm Curl 185 X 8, 7 - View Exercise
Dumbbell Hold (Grip) 120 pound dumbbells for 30 seconds
Deadlifts were crazy. Everything felt great. I started some grip work today. What I do is grab the 120 pound dumbbells and hold them for as long as I can. I held them for 30 seconds today. Those 30 seconds felt like forever! We will see how this exercise works out.
|Saturday, May 3rd|
30 minutes of heavy bag work
|Sunday, May 4th|
16 minutes on the Treadmill
Distance covered: 2.00 miles
I had a very hectic weekend and ate some junk food on Saturday. Oh well. I took my body fat % with the calipers on Saturday. Here are my measurements with the Accu-measure Calipers:
Measurements are in Millimeters
Estimated Bodyfat %: 6.5%
I know calipers are not 100% accurate, but this will give me something to keep track of my progress with. I will take my bodyfat measurements again next week with my pics. After that, I will take them every 2 weeks aloong with my pics.
After looking over my diet, I realized that it could use some tweaking. Some of the food selection is not the best for losing weight. So I will have a revised diet next week. Also, I learned that you should always measure your essential fatty acids (like flax and olive oil). On Monday-Thursday, I actually took 1 TBSP instead of the 0.5 TBSP of the oils. I was measuring by eye on these days. On Thursday, I realized my mistake. Live and learn.