NOTICE: This is article #31 of this series. Click HERE for the front page.
Things are going great. I can't complain with the progress I am making. My strength is going up, I am losing fat, and I feel full of energy. I entered this week weighing in at 197 pounds.
|Diet and Supplements|
Same as before which you can view below.
Exactly the same as last time which you can view here.
|Monday, April 21st|
Leg Lift 35 X 10, 8 - View Exercise
Incline Weighted Crunch 35 X 10, 8 - View Exercise
Reverse Crunch X 10 - View Exercise
Decline Bench Press 275 X 5, 4 - View Exercise
Flat DB Press 100 X 5, 4 - View Exercise
Incline Bench Press 185 X 5, 6 - View Exercise
Weighted Dips 75 X 5 - View Exercise
I was able to squeeze out an extra rep on my first two chest exercises. Incline bench felt unbelievable. I need not feel this exercise in my delts at all, which I did when it was at the beginning of my routine. My execution on this exercise was superb. And of course, I ended with a hard set of weighted dips.
|Tuesday, April 22nd|
Dumbbell Curl 70 X 6, 4 - View Exercise
Tricep Pressdown 100 X 6, 6 View Exercise
Hammer Curl 65 X 6, 5 - View Exercise
Reverse Pressdown 100 X 4, 90 X 5 - View Exercise
Rope Cable Curl 170 X 6, 5 - View Exercise
Behind Back Rope Extension 120 X 6, 4 - View Exercise
Leg Press Calf Raise 740 X 8, 8, 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.
Dumbbell curls are feeling great. My execution with 100 pounds on reverse pressdown did not feel good at all. So I lowered my weight and got 5 better reps. Rope extensions are feeling pretty good. I decided to try these and am enjoying them. Calf training was very smooth and effective.
Stationay Bike for 16 minutes
Distance covered... you guessed it: 5.76.
While at the gym, I saw that there is another type of recombinant bike. It looks fancier and more expensive, so hopefully it will correctly track my distance. I will use it next week. There is only one, so hopefully no one will be using it.
|Wednesday, April 23rd|
There is something about 385 that won't let me pass it. I think it is a mental block. Again I got my 6 reps, but I feel they were not "good" reps or as good as they could be. I think it is all in my head. I am putting 390 on next week. I kept the weight the same on front squats and focused on my execution. They felt a lot better this week. I will bump the weight up to 235 next week. I also bump the weight up on stiff leg deadlifts and lunges.
|Thursday, April 24th|
Dumbbell Shoulder Press 80 X 6, 7, 4 - View Exercise
Side Lateral 55 X 8, 6 - View Exercise
Bent Over Cable Lateral 50 X 7 - View Exercise
Barbell Shrug 405 X 6, 4 - View Exercise
Barbell Shrug Behind The Back 365 X 6, 6 - View Exercise
80 pounds felt light on shoulder press today. I'll kick that up to the 85's next week. Everything else felt good as well. 405 lbs on shrugs was killer. I never cared for trap training, but lately, I love it.
16 minutes on the Elliptical.
Distance covered: 1.56 miles
|Friday, April 25th|
Deadlift 475 X 5, 4 - View Exercise
Bent Over Row 300 X 5, 4 - View Exercise
Lat Pulldown 190 X 6, 4 - View Exercise
V-Bar Pulldown 180 X 4, 4 - View Exercise
Forearm Curl 195 X 6, 6 - View Exercise
Behind The Back Forearm Curl 185 X 8, 6 - View Exercise
I had to lift at a different gym today because mine was closed. The gym had a weird atmosphere to it. It was hard more me to concentrate, but despite that, I had a good workout. EVERYTHING went up this week.
|Saturday, April 26th|
30 minutes of heavy bag work
|Sunday, April 27th|
16 minutes on the Treadmill
Distance covered: 2.06 miles (0.03 miles more than last session)
Again, a very strong week. I was able to make some gains on most of my exercises on cardio sessions. I ended this week weighing 196 lbs. I will be lifting at a new time starting next week, so I will be switching up my diet.
|More Pics From This Week|