NOTICE: This is article #7 of this series. Click HERE for the front page.
I was uncharacteristically tired this week. I took a nap everyday. Something that I never do. My diet was off, because when I woke up, I wanted something to eat and I wanted it NOW! So while half asleep, I would just grab a bowl of cereal and start chomping. This brings me to my topic of the week.
Having Your Meals Prepared
When you don't have anything ready to eat, and you're hungry, you will most likely go for the most convenient food. I most cases, this will be something that requires no preparation. In my case, it was cereal. Some people might grab some chips, cookies, or any other junk that might be laying around. The sad thing is, this is very easy to prevent. All you have to do is cook in advance. Don't just cook one or two meals either. Cook three DAYS worth of food in advance. If you cook rice, cook enough for a few days. If you cook chicken, cook enough for a few days. This will save you a lot of hassle and unwanted flab.
Monday, October 14th
Bench Press 235 X 4, 225 X 4
Incline DB press 80 X 6, 4, 4
Machine Press 200 X 8, 6, 4
Cable Flies 40 X 10, 8, 6
Dips 11, 6
This week, I tried something new with cable flies. Instead of bring the handles together, I crosses them like you would in a cable cross over. I have never done an exercise that felt so good. Those extra couple of inches really makes a difference.
Tuesday, October 15th
Wide Grip Chin ups 10, 6, 5
Bent Over Row 205 X 5, 4, 4
T-Bar Row 145 X 5, 4, 4
Pull down 150 X 6, 4, 4
My strength has gone up every week on back day. Every rep of every exercise feels awesome.
Wednesday, October 16th
DB shoulder press 75 X 6, 4, 3
Bent Over Cable Lateral 40 X 8, 6, 6
Side Lateral 30 X 9, 6 , 4
Front Lateral 30 X 8, 6
Shrugs 225 X 6, 6, 4
Standing Calf Raise 200 X 20, 12
Seated calf raise 20, 12
Leg Press calf press 90 X 50
It's hard to get the 75's into position for the DB press. I basically just clean the dumbbells then sit down.
For calves, I decided to take my shoes off today. I was reading how by not wearing shoes, you can really push you calves up farther. I totally agree with that. Without shoes, I got a much broader ROM.
Thursday, October 17th
My wrist was hurting again today. I swear I did not do anything to it. It just starting hurting. It did not bother me on the bicep exercises, just the tricep exercises. So I improvised:
Barbell curl * Rope Pressdown 125 X 6, 4, 5, 4/100 X 10, 10, 10, 10
Double hammer curl * Rope Pressdowns 50 X 6, 5, 4, 4/100 X 10, 8, 8, 8
Friday, October 17th
Squats 225 X 20, 10
Stiff leg deadlift 225 X 8, 6, 4
Leg Curl 140 X 15, 8
Leg Press 270 X 8, 4
Leg Extensions 140 X 15, 10
My legs were super pumped today. So pumped that I had to walk kind of funny.
This week went pretty well. I think that the break dancing might be what is stressing my wrist. I am going to skip it next week and see what happens. I am very pleased with the way I am progressing. Especially my back and calves. I learned the importance of having food ready to eat.
I did not take pics or measurements this week, but I will have both next week.