10/16
Nutrition
Uncounted totals-In line with the goals estimate around 3000cals.
Lifts:
CGP 135-15,225-10,245-6,6
CGB-Smith 225-12,275-5,5
Dips BW 4x15
Overhead Triext 25lbs 3x10
Triext Machine 65-20,95 20,20
Tripdowns rope 50-15,60-15,70-15
Standing BBcurls 95-15,105-12,115-10
Standing alt curls 40-10,50-10,55-8 last set drop set 35-8,30-8,25-10,20-10 w/no rest between weights
Preacher curls 80-20,110-20,125-11
Preaacher curls 1arm 50 3x8
10/19
Nutiriton uncounted
Incline BB 135-15, 185-8 225 3x8
HS Incline 2plts-15, 2plts+10-15,2.5plts-15,3plts-10
Flat DB 100lbs 3x12
HS flat 2plts-12,3plts-8,2plts-12
BCable pdowns high 40 3x15
Dips +25 9, 10, BW 10, +25-10
Treadmill 20 mins
10/20
Nutrition uncounted-in check
Wide pullups 3x6
Close pullups +25lbs 3x5 +1 5sec hold on each set
HS Pulldowns high 12, 105ea-12, 130ea-8, 155ea-6
Hyperextensions 3x10 +25lbs
shrugs 25, 140ea-25, 185ea-25
Tbar rows 3plts-12,4pts-10,5 plts-5
Bis:
21’s 75lbs 1 set
seated alt cursl 35lbs 3x10
4o ab crunches
preacher curls 80-25,110-20,140-10
Jacknifes 2x20
10/21
Nutrition
1624cals-61.5g fats-53g carbs-226g protein + dinner
Lifts:
stretch
Leg extensions 85-20,105-20,115-20 ssw/leg cursl 80-20,95-20,110-20 ssw/calf press 230 3x25
HS Leg press 2plts-20, 3.5plts-15, 4.5plts-15
Hack squat 2plts-15, 2.5plts-10, 3plts-10
SMith machine front squats 135 3x8
seated leg curls HS 1.5-15, 2-2x15 ssw/seated leg press 250lbs 3x20
Abs:
kai greene routine x3 w/35lbs
10/22
shoulders:
HS shoulder Press 1plt-15, 2plts-10,2.5plts-8, 3plts-2
Jammer 1plt-12,2plts-10,2.5plts-6
DB shoulder press seated 65lbs 3x12
side laterals 35 3x12
rear laterals machine 115 3x15
Chset press 25-23-15
Treadmill-20min
10/23
Pulldowns 145-15, 175-12, 205-8, 220-8, 235-8
Cambered bar standing curls 115 4x10 ssw/Rope press downs 60-15, 70-15, 80-15, 90-15
Standing alt curls 40-10, 45-10, 50-10 ssw/skullcrushers 115-3x12
Dips +25-10, +45-10, +70-7 ssw/ISO curls 30 2x15, 40-15
Seated curls 35 2x12 www/overhead tri ext 35 2x10
10/26
Nutrition: 2687cals-119g fat-76g carbs-319g protein
Chest:
Incline BB 135-15,185-12,225-8,245-6,265-4,285-2
HS Incline 2plts-15,2.5plts-15,15 ssw/Incline BB 185 3x5
Flat DB Press 100-13, 110-9,8,6
Flat Flies 50 3x15
Dips BW-12, +45 3x8 ssw/high cable flies 3x12
Machine Press Flat sim-190-15, 205-10, 220-9
Tri Rope Pdowns 3x15
10/27
Nutrition: 2656cals-118g fats-78g carbs-313g protein
Back & Bis
Rack Dlifts 135-12,185-10,225-10,245-8,265-8
Nuetral Grip Pullups 8, +25 5,5,4
Pulldowns 160-15, 205-10,235-8,250-8
HS Pulldowns 2plts-15, 2.5plts12,3 plts-7
HS Row 3plts-12,3.5plts 6,6
1 arm rows 100-12,110-12,120-10
Hyperextensions +25 3x15 ssw/hammer curls 40-10,45-10,50-10
seated alt curls 35 3x12
Still getting used to being back in a commercial gym. there are several areas that have been extremely sore to say the least, having heat is a BONUS! having all the extra equipment to work back into is also nice, joints seem to be appreciating them very much!
10/28
Nutrition:
2443cals-94.5g fats-78.5g carbs-327.5g protein
Lifts: LEGS
a) leg extensions 85-20, 100-20, 115-20 ssw/b)lying leg curls 65-20,80-20,95-20 ssw/c)calf press230-3x25
a)box squats 135-15, 225-12, 275-8, 315-5, 335-3 last set followed by 225x10 open squat
a)glute brdige 135-15,15 185-15 ssw/b)seated HS HS curls 2plts 3x12
a)hack squats 185 3x15 ssw/b)HS leg extension 25-12, 50 2x12each
2xweighted pulldowns 95x25
2x10 lunges
3x20 jacknifes from bench
first time i have tried the Glute Bridges, i can handle alot more weight, but will slowly add these in and see what happens.
-Back on track with the counting of my intake daily, this week has been under 2800cals each day which is goal. My protein intake is good, carbs are staying low, and fat is added due to the amount of meat and dairy i eat. hopefully i can reduce the carbs even further as my body adjusts, i tried too quickly to go w/o carbs, and it made me miserable, i have to get the timing and frequency of my carb intake leveled out, I ahvent got it yet. what has worked is every 4th day, taking in closer to 200g’s of carbs or more, which adds about 7lbs the next day to scale weight, but it seems to keep my mood and lifting energy up to normal.
10/29
Nutrition:
2662cals-113g fats-114g carbs-298g protein
Got alot of my carbs in at dinner last night, 88 of them in fact. I had good energy this morning working out, got a nice pump. need to get the timing down better though, teh energy from carbs seems to work better for me when i get up around 120g or so.
Lifts:
Shoulders-took it a little easy today-fatigue
Life Fitness machine press. 80-15,95-15, 110-15,125-15 nuetral grip 65-15
DB seated press 80lbs 4x8
side lateral 35lbs 4x12
rear laterals standing 25lbsx12, 30lbs 2x12 + one set of 20 on machine
upright rows light 60lbs 3x15
recumbent bike: 15 min
10/30
Nutrition;
1566cals-42g fat-46g carbs-251g protein + dinner (chicken marsala-2chicken breasts w/broccolli, mushrooms, and cheese with 2 cups rice)
Lifts:
Arms
preacher curls 80-25, 110-20, 140-15, 155-10 ssw/tri ext 80-20, 110-20, 140-15, 155-10
CGBP-135-20, 225-12,255-8,7 ssw/Standing alt curls 40-45-50 x10
incline curls 35 3x15 ssw/one arm tri ext 30-15, 35 2x15
bar pushdowns 85 3x20 ssw/cable cursl 40-20,45-20,20
Decline situps 3x20
medicine ball pikes 3x15 (15lbs)
11/2
Chest:
Cable flies 40 3x15
Flat Bench 225-8,255-5,295-3,315-1
HS Incline 2plts-15,2.5plts-12,2.35plts-9,3plts-8, 3.1plts-8,2plts-25
Incline DB 85 4x15 (13 on last set!!)
Incline Flies 50 3x15
Machine flies 4x15 ss/machine flat press 4x15
Nutrition in check, high carbs at dinner! FAIL! calories ok though
11/3
Back:
Nuetral Grip Pullups BW 3x10
Wide Pulldowns 235-8,250-8,265-8
Bent over Rows 135-15,185-12,225-10,275-6 + 135-10 UH
HS Row 2.5plts-8, 2.5plts 3x12
HS Deadlifts 2.5plts 4x8
Hyperextensions +25 4x15 ssw/rear delt machine 4x15
Nutrition in check, good macros all day including dinner! WIN!
11/4
Tri’s & Ab’s
CGBP 185-12, 205-10, 225-8, 245-6, 185-15
Dips Bw-10, +45-8, +55-8,+70-8,+80-4 + 15@BW
overhead Extension 2 hand DB 100 3x15
Lying Tri Ext DB 25-15, 30-15, 35-15 ssw/rope pressdowns 85-15, 75-15, 75-15 + drop set
Leg Lifts 3x25
Decline situps 3x15
ab machine 110reps
11/5
Chest and Bi’s
HS Flat Press 2plts-15, 2.5plts 4x8
HS INcline press 2plts-15, 2.1-15,2.2-15,2.3-15
BB curls 115 4x10
seated alt curls 40 4x10
Preacher curls 3x10
Preacher curls 1 arm 3x10
Machine flies 4x15
HS ab crunch 3x15
Nutrition counted today: 3023cals-92g fats-258g carbs-273g protein
11/6
SHoulders:
standing press 135-12, 185-5, 205-3, 245 1 + 1
HS seated press 2plts 4x12
Side laterals 35-12,40 3x12
seated rear laterals 35 3x12
HS seated shrugs 3plts 3x15, 3.5plts 20
front raises 35 3x10
nutrition by 5pm 1392-18-41-232 + dinner(uncounted)
11/9
Chest:
incline DB Press 85-15,95-15,110-8,110-7
Incline Bb Press 135-15,225-10,235-8,245-5,255-3
HS Flat press 2plts 15, 2.5plts 10, 2.35-6,3plts 4,4,4
Incline flies 50 3x20
Flat flies machine 3x20
jacknifes + weighted pulldowns 4x15each
33 bench dips bw
nutrition by 5pm 1150-23-22-208
11/10
Legs:
squats 95-15, 135-15, 185 3x10
hack squats 135 3x20
HS leg press 2plts 3x 15
lunges BW 3x10
standing bb curls 115 4x10
seated alt curls 40-10,45 3x10
preacher curls 3x15
1 arm preacher curls 3x10
Nutrition total uncounted-macros in line from review