Chest/Shoulders
Felt great in the gym tonight. I trained directly after work, which is most preferable for me. Moved up in weight on all of my exercises and used a rest pause technique for the first time on my 5X5 after reading such rave reviews all over the Nation.
Flat BB Bench 5X5 @ 205
BB Upright Row 3X8 @ 105
Decline DB Bench 3X10 @ 75
Behind the neck BB shoulder press 3X8, 95,105,115 (Fucking loved this exercise for my traps)
Pec Dec - 3X12 @ 140
Alternating DB Front Raise 3X8 @ 30,32.5,35
Dashed off to my softball game so I made sure to get a whey/oatmeal shake in me. Came home and whipped up a delicious homemade barbeque chicken pizza.
1 Boboli Original Pizza Crust
4 low fat chicken breasts
1/2 Sweet Onion
2 Fresno Peppers
2 cups low-fat mozzarella cheese
1/4 cup bbq sauce
Had half of it tonight…will have the other half after my quads/calves workout tomorrow night.
Cals 3,731
(373p/398c/78f)
(40/42/18)
With all of these calories I’m definitely in a “bulking” stage. It’s strange that I have many more visible veins in my arms at this weight (~185-190) than I did when I was down near 170-175. I’m loving this.
Quads/Calves - Man my legs felt good tonight. This is three days in a row of hard training and the sheer fact I’m eating more has made an incredibly dramatic difference in my muscle recovery.
Squats 4X5 @ 260, 1X5 @ 265 (probably could’ve done 265 the whole way through)
Donkey Calf Raise 3X12 @ 290
Leg Extensions 3X10 145, 150, 155
Standing Calf Raise 3X12 @ 135, 140, 145
Front Squats 3X10 @ 145 (these were KILLER at the end)
Nutrition…eating the other half of my BBQ pizza now…delicious.
Cals 3,550
(39%p/38%c/23%f)
I have decided to continue bulking until the end of July then do another 12 week carb cycle with my little brother.
I got a “you look huge” comment today from a coworker. She sees me every day, so obviously I have added some size during this brief diet break. Hope it’s mostly lean muscle as my abs have all but disappeared.
I feel fantastic and my lifts keep going up…weird phenomenon after dieting for nearly all of 2009.
Arms/Abs
Got a full workout in for the 4th day in a row. I’m going to take off 3 full days for the Holiday weekend by starting a float trip on the Yakima River tomorrow with a few bikini wearing ladies, holler!
Chins 4 @ 40 to fail then drop set to fail
Dips 3X6 @ 55 then drop set to fail (my chest was fucking sore afterward even though I try to stay upright and attack the triceps. This must be due to the 1 day off since chest and limited recovery time)
Preacher Curl 3X8 75,80,85
Seated DB Tricep Press 3X10 65,75,85
Decline Situps 3X12 @ 45
Seated Alt DB Curl 2X10 @ 40
Tricep pushdowns 3X10 @ 110
3,500 Cals today (40/40/20) right on target. Gonna relax the nutrition on my off days since I’ll be putting back a few beers for America. I’ll make sure to get at least 1g/lb of protein and the fat/carbs will be more than readily available with all the BBQing.
Wow what a fantastic workout. I took 4 full days off and made big strides in the gym tonight.
Back/hams - Felt strong and confident even though I lost 5 lbs over the weekend! Fluctuations are very common with my bodyweight and I feel I was just returning to baseline after my last rapid fat loss cycle.
Deads 5X5 @ 275 (finally I got the 25s on there…woohoo. I still need STRAPS after blistering and popping it on sets 4 and 5)
WG Pullups 3X8
Lying Leg Curl 3X10 @ 110
BB Rows/Romanian Deadlift Compound 3X8 @ 165 (again the hands hurt bad)
DB Row 3X6 @ 90 (straps would be nice for my left hand…weaker grip)
Gonna eat a big ass steak and potatoes dinner now! 3 Days til Vegas…man I’m excited.
Kinda an abbreviated workout since I got to the gym an hour before closing due to a long softball game. We won 23-13 though!
Chest/Shoulders
Decline BB Bench 5X5 @ 220
Rotating DB Shoulder Press 3X8 55, 50, 50
Low Incline Flyes 3X10 @ 40
Side Laterals 3X12 @ 15
HS Advanced Bench Press 12 @ 45, 10 @ 55, 5 @ 65
I was looking pretty big in the mirror tonight, lol. I guess I should take a pic or two…
Quads/Calves
I leave for Vegas tomorrow and it’s funny, I’m happy that I weighed 190 tonight, which is around 20 lbs heavier than my last trip when I was lean and felt like shit cuz I was completely dried out. Eating and lifting hard are way more fun!
Squats 5X5 265X4, 270X1
Standing Calf Raise 3X12 @ 145
Leg Press 3X10 410, 430, 450
BB Lunge 3X8 @ 95 (OUCH after Leg Press these sucked)
Seated Calf Raise 3X12 @ 90
VEGAS TOMORROW BITCHES! I’ll be out of the gym until at least Monday. I’m going to be travelling for work and staying in a Homewood Suites, which probably has a gym of sorts and I’ll do as much as I can given the equipment while I’m gone.