NOTICE: This is article #29 of this series. Click HERE for the front page.
We had a bad snowstorm last night. It took me 1.5 hours to get to school (usually a 15 minute drive). The only reason why I went is because I had a paper due and to lift. I ended up missing my first class. I had a VERY rough day. Hitting my head on my car door didn't help either.
|Diet and Supplements|
I made a few changes to my diet program!
Exactly the same as last time which you can view here.
|Monday, April 7th|
I felt like crap by the time I got to the gym.
Leg Lift 35 X 9, 6 - View Exercise
Incline Weighted Crunch 35 X 8, 7 - View Exercise
Reverse Crunch X 10 - View Exercise
Incline Bench Press 240 X 5, 4 - View Exercise
Flat DB Press 100 X 4, 4, 4 - View Exercise
Weighted Dips 55 X 6, 4, 4 - View Exercise
Blasted everything hard and heavy today. Got an extra rep on incline press. Flat DB press was intense! I kept pushing myself on every set to get at least 4 reps. Weighted dips felt good. I used my newly found "J" form that I described last week and it worked out great. Despite having a bad morning, my workout was pretty good.
|Tuesday, April 8th|
Barbell Curl 145 X 5, 4 - View Exercise
Incline Lying Press 145 X 5, 4 View Exercise
Ez Bar Curl 145 X 6, 6 - View Exercise
Reverse Pressdown 90 X 6, 6 - View Exercise
Hammer Curl 60 X 8, 6 - View Exercise
Machine Dip 330 X 8, 6 (Maxed the machine out) View Exercise
Standing Calf Raise 440 X 6, 6 - View Exercise
Seated Calf Raise 190 X 8, 8 - View Exercise
Leg Press Calf Raise 670 X 8, 6
* I alternate between bicep and tricep exercises.
145, are you out of your mind? I think that was on a commercial awhile back. Anywayz, Barbell curl is starting to stress my wrists again. I have always had problems with my wrists. But this time, I am going to switch up my routine before I develop an overuse injury. You will see this new routine next week. Everything flowed well today.
Elliptical for 16 minutes
Distance Covered: 1.55 miles (0.02 less than last week)
|Wednesday, April 9th|
Added a rep here, a rep there, some weight there, as long as I'm improving with each workout, then it's all good. I have been stuck at 385 on squats for a few weeks. I plan on staying with 385 next week to much sure I get 6 high quality reps, as the 6th rep on this set was not up to my standards. I am also going to drop down to 275 lbs. on stiff leg deadlift, because I felt like I was not hitting my hamstrings as well as I could have because of the weight.
|Thursday, April 10th|
Military Press 195 X 6, 5 - View Exercise
Side Lateral 55 X 6, 5 - View Exercise
Bent Over Lateral 65 X 8, 7 - View Exercise
Upright Row 185 X 6, 4 - View Exercise
Barbell Shrug 385 X 6, 5, 4 - View Exercise
Dumbbell Shrugs 120 X 10, 8 - View Exercise
Everything felt great today. Increased my weight and/or reps on everything. Shrugs were unreal. My trap training has vastly improved over the past couple of months.
16 minutes on treadmill
Distance covered: 1.93 (0.01 miles more than last week)
|Friday, April 11th|
Deadlift 465 X 4, 4 - View Exercise
Bent Over Row 290 X 6, 6 - View Exercise
Lat Pulldown 180 X 6, 6 - View Exercise
V-Bar Pulldown 170 X 6, 6 - View Exercise
Forearm Curl 185 X 8, 6 - View Exercise
Behind The Back Forearm Curl 185 X 6, 4 - View Exercise
Deadlift were intense as usual. V-bar pulldowns feel great. You can really feel this exercise in your lower lats. When I do them, I slightly lean back, and pull the bar to the bottom of my sternum. Unreal. My forearms were pumped beyond belief. They would make PopEye jealous.
|Saturday, April 12th|
No more rest. I did 20 minutes of some heavy bag work (punching bag). I am not keeping track of anything on this day, just expending calories.
|Sunday, April 13th|
16 minutes on the Elliptical
Distance covered: 1.94 miles (0.01 miles more)
This week started off terribly. I felt like crap. The only time I felt good is when I was lifting. I am changing my routine next week. Check out my latest pics after 6 weeks of cutting.
|More Pics From This Week|