weigh in this morning
217
This displeases me greatly
[quote]kroby wrote:
weigh in this morning
217
This displeases me greatly[/quote]
Have you thought about switching up your diet? Maybe going with more of an Anabolic Diet type (high protein, high fat, low-carb (30g or less))?
Maybe give that a try and see how it works.
[quote]tmoney1 wrote:
kroby wrote:
weigh in this morning
217
This displeases me greatly
Have you thought about switching up your diet? Maybe going with more of an Anabolic Diet type (high protein, high fat, low-carb (30g or less))?
Maybe give that a try and see how it works.[/quote]
I’m re-thinking everything.
I don’t believe working out 3x week is enough. I’m used to a 5 day split of some intense lifting.
Maybe an upper / lower split 3x week in conjunction with cardio? Something like:
day one upper chest(heavy, low reps)/back, shoulder(light, high)
day two lower quad dominant
day three upper back(heavy, low)/shoulder,chest(light, high)
day four lower hammy/glute dominant
day five shoulder(heavy, low)/back,chest(light, high)
day six lower quad dominant
day seven rest
Diet: Yes, besides Surge, cut out the carbs. I know I’m not carb sensitive, so that’ll be easy.
Let me think on it…
9/17 diet:
calories: 2257
protein: 215
CHO: 115
fat: 84
You rethinking everything after just a week of training? Why not run the program for a 4 week cycle, remeasure and then reevaluate? As long as you gain strength you haven;t lost much.
[quote]u_mombooto wrote:
You rethinking everything after just a week of training? Why not run the program for a 4 week cycle, remeasure and then reevaluate? As long as you gain strength you haven;t lost much.[/quote]
My body wasn’t stimulated enough. I was bored not going to the gym.
todays work out:
flat bench 255x5, 275x4,4,3,3,3
incline bench 205x10,8,8
db rows 100x10, 110x8,8
one arm corner press 90x10,8,8
cycle sprints 10 minutes
Time: 60 minutes
Now, this was fun! It felt like a solid work out. The cycling kicked my ass, and my muscles really got some attention. It was a good day.
9/18 Diet:
calories: 2632
protein: 218
CHO: 226
fats: 82
This morning:
Felt stiff and sore. DOMS in effect, and I love it. Looking forward to today’s work out!
Nice work kroby, looks like you’re rolling now.
I did 10x3 FFL and lost 22 pounds in 4 weeks. My diet was horrible before, and during the program, I ate strict with one cheat meal a week, usually on Saturday nights, and it helped. I also became a much better jump rope skipper lol.
If I’m not mistaken, you are already pretty lean, so you might not see much change in your body comp, but some is better than none.
today’s work out:
front squats 155x7,8,8,7
leg press 450x5, 540 4x5
bb hack squat 225x8,8,8,6
20 minutes static cardio (heart rate @ 120)
[quote]tmoney1 wrote:
Nice work kroby, looks like you’re rolling now.
I did 10x3 FFL and lost 22 pounds in 4 weeks. My diet was horrible before, and during the program, I ate strict with one cheat meal a week, usually on Saturday nights, and it helped. I also became a much better jump rope skipper lol.
If I’m not mistaken, you are already pretty lean, so you might not see much change in your body comp, but some is better than none.[/quote]
Thanks, tmoney1. I am pretty lean, for the most part. Since upping the volume and cardio… I’ve seen some improvement. I look fuller in the chest and shoulders. I’m starting to see definition in my upper abdominals and obliques.
Diet update:
Since I’m training six days a week, my diet is pretty much the same. calories ~ 2500 with protein at 200g, cho’s at 100 to 150 and fats around 80. No need to type in this every day.
9/20 work out:
bb rows 205 2x5 225 3x5
horiz lat raise 55x12,10,12,8
decline bench 225x12,10,8,9
pulldown 220x10,8,7,7
steady state cycle 15 minutes, heart rate @ 150bpm
Including cycle, total time: 55 minutes
excellent routine. It was fun and I went through each set to near failure (1 rep left in reserve). I felt really energized when I was done, despite sweating like crazy. I slept really well this night. 10 hours!
9/21 work out:
sumo deads 315x5, 365 5x5
**note: if I had chalk, my grip would have been great. As it was, the bar was slipping out of my hands. Three sets had re-grip pauses. My task for the weekend: get some chalk. Next time, I expect to do 385 for reps. With dry hands, I believe it’ll be a snap. Back to the work out.
good mornings 95 4x10
seated calf raise 135x12,11,10,10
seated leg curl 115 3x8, 90x8
cycle sprints for 10 minutes
total time: 55 minutes
Again, a killer work out. I was drenched in sweat and right now, two hours later, I feel energized.
The good mornings were more just to stretch, and I hadn’t done them in maybe a year. By the forth set, I had my form and stability down. I’ll be going up to 115 next week.
9/22 OFF
9/23 work out:
seated military press 165,170,175x5, 180 2x5
cable rows 170,180,190x12
incline press 185x12,10,8
db lat raise 30 3x10
steady state cycling 12 minutes
total time 60 minutes
Just another really good work out. Shoulders were burning by the end. Had a pretty good pump. I don’t recall my PR @ OHP, but I think 180 2x5 has to be it.
9/24
Prepping for a job interview, so my mind was a bit pre-occupied. Anyway…
back squats 315 5x5
seated calf raise 135x12,12,10
leg extension 90,100,110x10
steady state cycling 20 minutes, 140bpm
45 minutes total.
Hammies are really tight. It took 15 minutes to warm up and stretch. Squats felt really good. So good that I’ll be upping the wights next time.
Oh. Weigh in was 219.
So. This means that I’ll be lowering the calories and upping the cardio. I started this today. Got my BCAA’s so I’m ready.
9/25
Interview took three hours solid. I was famished. So, I was pretty “not into it” at the gym. Anyway, here it was:
flat bench 275 3x5, 4+1, 3+1 (drop sets)
db rows 120x10,8,8
seated db press 55x10, 65x10,9
pec deck 110x12, 130x12, 150x10
steady state cycling 20 minutes
total time 60 minutes
Lower calories = tired.
A lot of these exercises have been shots in the dark, thus the increase in weights from set to set. My old gym just didn’t have much equipment other than some db’s, benches, power racks, a RH and GHR. Tonight, I get to sleep in. That, coupled with regular eating should return my gym experiences back to “energized.”
9/26
My posterior chain was too tired for a work out, so I just did 40 minutes of steady state cycling.
9/27
sumo deads 385 5x5
seated leg curl 115x8,8,8,7
GM’s 95 3x12
seated calf 135 3x12
20 minutes steady state cycling
total time 65 minutes
Got my chalk. Worked like a charm. I’m moving up to 405 on deads next week. Upon getting to the gym, I was kinda blah. But by the time I did my 315 warm-up set, I was “on.”
It was a good day. I went to another job interview; only 1.5 hours long and then treated myself to a double whopper.
Looks like you’re making some good progress kroby. Keep it up.
Man, 3 hours and 1.5 hour long interviews. What line of work are you in?
[quote]tmoney1 wrote:
Looks like you’re making some good progress kroby. Keep it up.
Man, 3 hours and 1.5 hour long interviews. What line of work are you in?[/quote]
Thanks, tmoney1.
Line of work: analytical chemistry