January Pic. Weight is 211. Significant fat gain over the holidays.
Wednesday- Worked out in in the am and did not eat enough carbs. Lost alot of steam about half way through.
Bench (Weight Increase)
195x2x11,8
DB Incline (Weight increase)
65x2x12,10
Nutral Grip Chest Press (Weight Increase)
160x2x12,10
Military
75x2x12,10
DB Lateral Raise
30x2x12,10
DB Rear Delt Riase
30x2x12,10
Pullups
BWx2x12,10
Close Grip T Bar Rows (Weight Increase)
160x2x12,10
Wide Grip Cable Rows
120x2x12,10
Deadlift
275x2x12,6
BB Curls
85x2x12,10
DB Incline Curls
30x2x12,10
Hammer Curls
40x2x12,10
Dips
BWx2x12,10
Skull Crushers
85x2x12,10
DB French Press
80x2x12,10
Standing Calf Rise
210x2x12,10
Seated Calf Raise
135x2x12,10
30 min on the eliptical.
Friday
Worked out at UCLA’s gym. Way too many people there.
Bench
worked up to 275
Db Incline
70x2x12,10
Cable Flies
90x2x12,10
Military
95x2x12,10
DB Lateral Raise
35x2x12,10
DB Rear Delt Raise
35x2x12,10
Pullupsx2x12,10
Hammer Strength Reverse Grip Row
90x2x12,10
Hammer Strength Pullovers
180x2x12,10
Dip Machine
Full Stackx2x12,10 ( I don’t remember the weight exactly but appx 200lbs)
Cable Pressdowns Single pulley
100x2x12,10
BB Curls
85x2x12,10
Unilateral Curl Machine
50x2x12,10
Hammer Curls
55x2x12,8
I hate doing this, but I have to switch up the training again. My classes are gonna kick my ass if I’m not careful.
I am going to train more frequently but for shorter duration. Maybe 30 mins. I absolutely hate to work out this way but oh well.
I will perform two training sessions, each twice a week. That will be four total Training sessions per week. There will be four exersies per body part, with the exception of the bis and tris, which will get three each. I will work up to one set on each till failure of around 6-8 reps.
Workout One
BB Incline (Medium Grip)
DB Press
Incline Fly
Weighted Dip
Wheighted Chin Up
Wide Grip Cable Row
DD Cable Row
Reverse Hyper
Workout Two
DB Shoulder Press
BB Upright Row
Machine Lateral Raise
DB Rear Delt Raise
BB Preacher Curls
DB Curls
Reverse Curls
BB French Press
Cable Pressdown
Rope Pressdown
Depending on the week I will decide what days to train on.
Have been Hitting the diet a little harder lately. weight at the gym was 209.
Heres what I did today.
BB Incline (Fat Bar)
185x1x8
Hammer Strength Press
2 Platesx1x9
Incline Flies
60x1x8
Cable Flies
100x1x10
BB BOR
185x1x10
Wide Grip Row Machine
120x1x10
DD Cable Row
150x1x8
Thursday
DB Shoulder press
70x1x8
Upright Row
100x1x9
Machine Lateral Raise
110x1x8
DB Rear Delt Raise
30x1x8
BB Preacher Curl
95x1x8
DB Curls
35x1x7
Reverse Curl
65x1x7
BB French Press
95x1x9
Cable Pressdown
100x1x7
Rope Pressdown
70x1x6
Dip Machine
220x1x8
REALITY CHECK
I have let my life slip into a state of mediocrity and excuses. My faith, my education, my training, my diet, and my friendships. I say I used to a lot. I have lost faith in basically everything. I don’t mean all faith, but the overwhelming belief that transcends all else. Last quarter I earned a 3.56 GPA with hard classes. Most people would say this is good, but I know that I can do much better. I have let myself slip into a life of comfort. This ends today. My training has taken a back seat to everything else in my life. This ends today. I have not prayed like I should or studied my bible like I should. This ends today. I have not applied myself in school like I should. This ends today. My Diet for the last six months has been atrocious. This ends today.
Over the weekend I went to see a movie called The Book of Eli. Although I don’t necessarily agree with every part of the message I did take this away from it. In the movie Eli spends thirty years enduring a journey full of hardship and strife all because God asked him to do it. He had faith. At the end of this movie, I asked myself; could and would I act as Eli did? My answer was no.
I don’t know if anyone reads this log, and frankly I don’t care. This is more or less a reminder to myself. Life is hard. Hardship builds faith. Faith builds character. Character builds strength. God is good, always. Even when life seems hopeless there is hope. All good things in life require hard work, and all hard work is done one step at a time.
All aspects of life require faith. You must have faith in your training program. You must have faith that your diet will work. You even have to have faith in science and the assumptions built into the theory.
Legs
Squat
275x1x6
Leg press
450x1x12
Seated Calf raise
135x1x10
Standing calf raise
285x1x10
Tuesday
Off
Wednesday
Chest
BB Incline
185x1x8
BB Decline
225x1x8
275x1x2
DB Press
80x1x8
Cardio
Eliptical 30min
Thursday
DB Military
70x1x6
BB Upright row
115x1x7
DB Lateral Raise
35x1x8
DB Rear Delt Raise
30x1x10
Pullups
BW+10x2x12
Wide Grip Pulldowns
200x1x4
30 cadio on eliptical
bodyweight 206
Friday
Cable row
180x1x6
DD Handle Cable Row
180x1x5
Deadlift
405x1x1
Cardio 30min Eliptical
Saturday
Dip Machine
270x1x10 (would have done more weight but thats as high as it goes)
French Press
105x1x6
Rolling Tricep Extensions
50x1x8
Cable Pressdown
70x1x12
BB Curl
95x1x6 (very slow tempo)
Machine Unilateral Curl
30x1x10
Cable Concentraion Curl
40x1x10
DB Curl
40x1x10
Monday
Squat
275x1x4
Leg Press
630x1x8
GHR
BWx1x12
Statnding Calf Raise
355x1x12
Seated Calf Raise
90x1x12
HIIT
Countdown Bleacher Sprintsx6
BW-205.5
BF-14.5%
Used an electronic bodyfat measureing device today. Sounds pretty accurate. I will use this to track my progress.
Tuesday
Off
Had a cheat meal today. 4 sliders with onion rings, and wings.
So February numbers are
Bench 275x1
Squat 275x6
Dead 405x1
BW 205.5
BF 14.5%
Cheat meal was horrible. Two new rules for cheat meals
-
No dariy
-
Cheat meals should only really be a carb up.
Wednesday
BB Decline
275x1x2
BB Incline
185x1x6
DB Chest Press
80x1x6
Decline Situps
3x20
Standing Rope Crunches
150x3x20
Hanging Leg Raises
BWx3x15
Cardio
Eliptical 30 min
Thursday
Fat Bar Military Press
135x1x5
BB Upright Rows
115x1x8
Neutral grip Machine Shoulder Press
200x1x8
DB Lateral Raise
35x1x8
Wide Grip Pulldown
210x1x6
DD Pulldown
160x1x6
Reverse Grip Hammer Strength Pulldown
230x1x5
Cardio
Eliptical 20min
Friday (YMCA)
Close Grip Cable Row
196x1x7
Wide Neutral Grip Cable Row
184x1x6
High Angle DD Cable Row
186x1x4
SLDL
315x1x6
Saturday (YMCA)
Reverse Pyramid
BB Curl
105x1x6
EZ Preacher Curl
65x1x12
DB Curl (Alt)
45x1x8
DB French Press
100x1x15
Cable Press Down
72x1x7
EZ Skull Crusher
85x1x13
Cardio
High intensity SSC Bike 20min
Sunday
Off