Alberta Beef

Diet and Nutrition
1

I was going to start this next week when I changed my program around a little but what the heck, I’ll throw it out starting today.

Sunday November 9th ME Legs/Delts

Shoulder Width Good Mornings

95x3
115x3
135x3
155x3
185x3
205x1
225x1
245x1

Seated Military Press

65x3
75x3
85x3
95x3
105x3
115x3
125x3
135x1
145x1
155x1
165x1
175x1

Manual Leg Curl (kind of a GHR with my lower legs locked in the seated calf machine)

6
4
4

Bent Over Lateral Raises

15 (per hand) x 10
15x8
15x8

Seated Calf Raise

135x10
135x10
135x10

Saxon Side Bends

15 (per hand) x 6
15x6
15x6

Cardio

20 min. on the bike, hill program level 8

The supplimental exercises were done as a circuit because it’s convenient and saves time. So there we go, the first of many.

STU

2

Monday November 10th ME Chest/Back

Moderate Grip Bench Press (index finger on the smooth part of the bar)

95x6
105 lbsx3
115x3
125x3
135x3
145x3
155x3
165x3
185x1
195x1
205x1

Moderate Grip Bent Over Rowing (index finger on the smooth part of the bar)

95 lbsx6
105x3
115x3
125x3
135x3
145x3
155x3
165x3
185x1
195x1
205x1

Incline Dumbbell Press

3(50 lbsx8) per hand

Wide Grip Chins

3(BWx6)

Standing Calf Raise

3(15 platesx8)

Standing Pull Down Abs

3(150 lbsx10)

The last 4 exercises were again done as a circuit.

Felt a little weak today, I first thought it was that I’m still dieting but honestly I think it’s just a bad day. I’m feeling a little run down today so I won’t worry about it.

3

Tuesday November 11th, Cardio

Easy day

30 min of the Around the World hill program on the new bike at level 15. 335 kcal burned off.

STU

4

Thursday November 13th, DE Legs/Shoulders

Dynamic Box Squats

10(135lbs+both sets of green bands x 3 reps)

Dynamic Push Press

10(135lbs x 3)

Hanging Toe Touches (to the chinup bar)

3(BWx6)

Abducted, external cable rotation (cuban press style)

3(20lbs per side x 10)

Hip Extension

3(14 plates per side x 6)

STU

5

Friday November 14th, DE Bench and Back

Dynamic Bench Press

10(95lbs plus doubled over large green bands x 3)

Dynamic Chin-ups

10(bw x 3)

Alternate D-bell Curls

3(45 lbs per hand x 5)

Seated French Press

3(60 lbs x 8)

Standing Cable Crunches

3(180 lbs x 5)

STU

6

Thursday November 13th, DE Legs/Shoulders

Dynamic Box Squats

10(135lbs+both sets of green bands x 3 reps)

Dynamic Push Press

10(135lbs x 3)

Hanging Toe Touches (to the chinup bar)

3(BWx6)

Abducted, external cable rotation (cuban press style)

3(20lbs per side x 10)

Hip Extension

3(14 plates per side x 6)

STU

7

<SIZE=7>Sunday November 16th, ME Squat/Shoulders

Sumo Deadlifts

135x3
185x3
205x3
225x3
245x3
275x1
295x1
315x1
335x1
355x1
375x1

Standing D-Bell Shoulder Press

20x3
25x3
30x3
35x3
40x3
45x3
50x1
60x1
65x1

Seated Hamstring Curl

3(12plates x 10)

Reverse Pec Deck

3(100 lbs x 10)

Standing Calf Raise

3(15 plates x 10)

Man, do I suck at sumo deadlifts. . . I really really suck at these, it’s embarrassing. . .

STU

8

Monday November 17th, ME Bench/Back/

Incline Bench Press (1 second pause o

95x3
115x3
135x3
145x3
155x3
165x3
175x1
185x1
195x1
205x1

Weighted Chin-ups (neutral grip)

BWx3
10x3
25x3
35x3
45x3
50x1
55x1
60x1
65x1
70x1
75x1

Decline Crunches

3(25lbsx10)

Flat Flys

3(20 lbs per hand x 12)

Narrow Grip Seated Rowing

3(150lbs x 10)

9

Thursday November 20, DE Legs/Delts

Box Squats
10(135 lbs + short purple band x 3)

Push Press
10(135lbs x 3)

Back Hyper Extensions
3(45 lbs x 10)

Seated Calf Raise
3(90 lbs x 15)

External Rotation on Cable
3(20 lbs x 10)

Side Hyperextensions
3(25 lbs x 10)

STU

Holy lack of core stability after this one Batman!!!

10

Friday November 21, DE Chest/Back

Explosive Bench
10(95 lbs + doubled long greens x 3)

Snatch Grip High Pulls
10(135 lbs x 3)

Rope Hammer Curls
3(100 lbs x 10)

Tricep Pressdowns
3(70 lbs x 8)

Hanging Toe Touches
3(bw x 5,4,4)

STU

Man, I hhad some trouble with the hanging toe touches. I blame it on yesterday’s workout.

11

Sunday November 23rd, ME Squat/Delts

D-Bell Shoulder Press
20 lbs x3
25 lbs x3
30 lbs x3
35 lbs x3
40 lbs x3
45 lbs x3
50 lbs x1
55 lbs x1
60 lbs x1
70 lbs x1
The 65 lbs was being used so I had to skip over it.

Reverse Pec Deck
3(112.5 lbs x 8)

Standing Calf Raise
3(15 plates x 12)

Then I played squash for an hour

Sumo Deadlifts
225 lbs x 3
275 lbs x 3
295 lbs x 3
315 lbs x 1
335 lbs x 1
355 lbs x 1
375 lbs x 1
395 lbs x miss
395 lbs x 1

Man, did I drag that last deadlift up slow. . . it was a second try but damn was it painful. . .

Seated Hamstring Curls

3(13 plates x 8)

STU

12

Monday November 24th, ME Chest/Back

Incline Bench Press (one second pause on chest)
95 x 3
115 x 3
135 x 3
145 x 3
155 x 3
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1

Weighted Chins (neutral grip)

BW x 3
25 x 3
35 x 3
45 x 3
55 x 1
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1

Decline Crunches
3(25 lbs x 10)

Flat Flys
3(25 lbs x 10)

Narrow Grip Cable Rows
3(165 lbs x 8 )

Man, that 225 lbs on the incline went up slowly, I thought for certain that I was going to be stuck. Then I remembered that the gym had closed 20 minutes before and I was the only guy there. Didn’t have much of a choice so I just kept pushing. Eventually it went up.

I just missed a chin with 90 lbs, I couldn’t quite get my chin to the bar. I could look at it squarely but I couldn’t get the chin there. . . next week.

STU