Monday, June 13th, 2005
I didn't sleep well last night, but I'll make the best of it.
| Exercise | Sets | Reps | Weight |
| Bench | 3 | 5 4 3 | 265 |
| Bent Row | 3 | 5 4 3 | 265 |
| Incline DB Press | 3 | 3 3 3 | 115 |
| Rev. Bent Row | 3 | 5 4 3 | 245 |
| Military Press | 3 | 5 4 3 | 185 |
| Shrug | 3 | 5 4 3 | 455 |
| BB Curl | 3 | 3 3 5 | 155 155 135 |
| CG Bench | 3 | 3 3 5 | 265 265 225 |
| Cable Fly | 3 | 10 12 15 | 75 50 35 |
| Machine Row | 3 | 10 12 15 | 180 140 100 |
| Cable Lateral | 3 | 10 12 15 | 35 30 25 |
| Machine Shrug | 3 | 15 12 10 | 250 220 200 |
| Conc. Curl | 3 | 10 12 15 | 40 35 25 |
| DB Kickback | 3 | 10 12 15 | 35 25 15 |
Cable Laterals
Click To Enlarge.
My strength levels were good throughout the workout. I was able to increase the weight used for just about every exercise. I'll stick with 115 pounds on incline DB press. 155 pounds on BB curls and 265 on close grip bench, and shoot for 5 reps next week.
Tuesday, June 14th, 2005
Cardio day- 30 minutes of moderate intensity on the Elliptical Machine.
Wednesday, June 15th, 2005
| Exercise | Sets | Reps | Weight |
| Deadlift | 3 | 3 | 515 |
| Pull-Up | 3 | 12 10 8 | * |
| Dips | 3 | 12 10 8 | * |
| Leg Detail Work | |||
| 1-Leg Press | 3 | 20 15 12 | 200 |
| 1-Calf Press | 3 | 30 20 15 | 200 |
| Adductor | 3 | 15 | 40 |
| Abductor | 3 | 15 | 60 |
| Machine Crunch | 3 | 15 25 20 | 50 60 70 |
| Back Extension | 3 | 20 | * |
Deadlifts felt very heavy today. I was hoping to get 5 reps on the first set, but was not able to. Therefore I will stick with 515 lbs. next week and shoot for 5 reps. Everything else went well today
Thursday, June 16th, 2005
I will be leaving for Chicago later tonight to work the Scivation/Primaforce booth at the NPC Jr. Nationals competition.
Cardio day- 30 minutes of moderate intensity on the Elliptical Machine.
Friday, June 17th, 2005
My workouts were a bit different today as I was lifting with Marc Lobliner (CEO of Scivation and Primaforce). We did and upper body workout today, as follows:
- Bench Press
- Bent Over Row
- Hammer Strength Incline Press
- Lat Pulldown
- Cable Side Laterals
- Preacher Curls
- Tricep Pressdown
Solid workout. After the workout we hit up the local I-HOP for some grub.
Saturday, June 18th, 2005
Today I did legs with Marc and also fellow BB.com writer Layne Norton. Our workout was:
Another good workout. We hit up I-HOP again afterwards. Overall I was very impressed with the quality of competitors at the Jr. Nationals. There were a lot of very well conditioned competitors. Brad Davis, a friend of mine and BB.com forum member, placed 2nd in the Light-Heavy weight division.
This was Brad's first nation competition and he looked phenomenal. Brad's back was HUGE and his front lat spread was the best in the competition. He reminds me of a mini Ronnie Coleman. Phil Heath won the heavy-weight division and the overall title.
Sunday, June 19th, 2005
I got to sleep in Sunday morning after going to bed late and getting up early all weekend. I drove home and then chilled the rest of the day. I did my body composition update on Monday, but will post it now.
| Body Composition | ||||
| Date | 5/29 | 6/5 | 6/12 | 6/19 |
| Pectoral | 5 | 4 | 3 | 3 |
| Abdomen | 6 | 5 | 4 | 4 |
| Quadricep | 10 | 9 | 7 | 7 |
| Total | 21 | 18 | 14 | 14 |
| Bodyweight | 210 | 204 | 201.5 | 203.5 |
| Weight Change From Previous | - | -6 | -2.5 | 2 |
| Weight Change From Beginning | - | -6 | -8.5 | -6.5 |
| Electronic Bodyfat Percentage | 5.2 | 4.3 | 3 | 3 |
| % Bodyfat (I Add 3% to reading)* | 8.2 | 7.3 | 6 | 6 |
| lbs Bodyfat | 17.22 | 14.892 | 12.09 | 12.21 |
| Fat Mass Change From Previous | - | -2.328 | -5.13 | 0.12 |
| Fat Mass Change From Beginning | - | -2.328 | -5.13 | -5.01 |
| % Lean Mass | 91.8 | 92.7 | 94 | 94 |
| lbs Lean Mass | 192.78 | 189.108 | 189.41 | 191.29 |
| Lean Mass Change From Previous | - | -3.672 | 0.302 | 1.88 |
| Lean Mass Change From Beginning | - | -3.672 | -3.37 | -1.49 |
I ended up gaining two pounds this week and to my surprise, after eating at I-HOP three times a day (I was good except for post-workout), it was all lean mass. I looked pretty lean and vascular Monday morning, so I was pleased with how last week went. On to next week!