Day one, week one.
It’s been a while since i’ve brought my notebook with me to the gym. Thought i’d give it a go. I’ve been reading this forum and the articles for a year now. Realizing that the more info i got the more confused i turned out.
Setting a goal these days even prooves hoard to do, but i’ve set my mind on gaining muscle mass. The old fashion way i guess, doing 2-4 sets and 10-15 reps at weight around 60-70% of my calculated 1RM. Using alternating body parts and supersets where i can to skimm some time of my w.o’s. Family man and two jobs leaves me with no time to spare. 3 w.o’s per week.
Monday Chest and Back.
Wensday: Shoulders and Abs.
Friday: Legs and Arms.
I consider myself a aestethical lifter.
After looking over my kcal intake over a weeks time, i’ve figured it to be 2.2 - 2.6 kcal per day. Weekends having a peak of 3 kcal. due to beers, wine and more snacking. might not be all that much as i’ve read about some ppl doing 4k+ a day with carbdays ontop.
starting weight is 183 pounds at 5ft 6inches.
first workout today:
45 mins prior 3g of l-leucine.
30mins prior 1 scoop of wheytech. (gonna change to massgainer at some point)
5 min prior 5g creatine.
during w.o. i consume a shake with 60g wheytech.
15ish mins post w.o. i chug down 60grams more of that protein.
and about half an hour to an hour after that shake i eat food, normal food. everything from a couple of slices of bread to an omelet with extra cheese ontop.
the actual workout:
Hight incline DB press: to near faliure, no rest
Low incline DB press: to near faliure, no rest
Flat DB press: to near faliure, 90 sec rest.
set 1 and 2 were somewhat ok, not too much discomfort. the 3rd set had my pecs tremble at peak contraction. trying to be as explosice i can on each rep.
Decline Flyes 2 sets 12-15 reps here adding stuttering steps at the last 3-5 reps, starting as wide as my arms go, towards the end i cheat a lil as i bend my elbows more to get the last reps.
set 1 and 2 were fairly easy, started with a light weight to be able to “rep-out”
Cable chest press (standing) 3 sets, 12-15 reps.
trying to squeeze out the last ounce of juice here, aloso quite the vanity exercise (my bad).
all 3 sets were “too light” for my taste. but descided ego stays home during w.o’s.
upped the weight from set 2 to 3 and had a better set. thinking back i should’ve added an extra set mabye.
Deadlifts:
3 sets 10, 12, 15 reps.
some pain in my neck on the last set, neck been stiff for a while.
shaking on the last set, gasping for air. (i’m not used to high rep DL’s)
wide grip pullups to faliure set1 5 reps, set2 3 reps, set3 4 reps.
medium grip pullups to faliure set1 3 reps, set2 3 reps, set3 2 reps.
medium grip chinup to faliure set1 3 reps, set2 1 reps, set3 1 reps.
narrow grip chinup ti faliure set1 1 reps, set2 2 reps, set3 1 reps.
total set 1 12 reps, set2 9 reps, set3 8 reps.
3 supersets, taking only a breather between sets. 90 sec rest between supersets.
left me with a wierd feeling in the upper backparts of my arms. but also weary lats.
Face pulls 2 sets of 15 reps.
new excersice for me, quite fun to do.
Iso Rows: i did 3 sets here.
Rep 1: 12 seconds
Rep 2: 9 seconds
Rep 3: 7 seconds
Rep 4: 5 seconds
Rep 5: 3 seconds
Rep 6: 1 seconds
burning on the last set, also this wierd pain upper backside of my arms.(?)
Left the gym feeling like a washed out rag. i should’ve gone harder on some of the sets, but i told myself i’ve gotta give myself time to progreess. leaving plenty of room for improovement. it’s been 2 weeks since i’ve last touched weights and i was on a 5x5 back then. getting a bit stronger but not alot bigger, (was 9 weeks total) before that is kinda history.
now i’ve spendt about half an hour writing, glancing over at the tv and sipping strawberry proteins. time for solid food. omelet coming up.