I love days like today
Tuesday, March 1, 2005, 11:33 PM
All the weight seemed real light today. I have been sick because of stomach flu and I thought I would come back weak. I came back stronger. Maybe I need more recovery time? I felt fully recovered but I really felt strong after a week layoff.
I will start posting my journal and pounds next week.
Right now I want to talk about my diet.
I am taking trioplex when I can't get a meal in right now. If anyone has any suggestions, please comment.
I don't want a lot of sugar. O -> transfat.
300-400 calories
20-30 grams of protein.
no more than 80 calories of fat - max 100 if there is 400 calories total.
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( 3.1 / 1681 )Chest - Heavy, Shoulders Light - Tri's Heavy
Tuesday, February 15, 2005, 02:17 AM
Sounds different Huh?
I told you guys that I was going to switch this week.
What I mean by light and heavy is this.
Chest is compound movements so they are big heavy movements.7-9 rep ranges.
Shoulder was smaller movements. No overhead presses. Lateral raises and rear lateral raises.10-12 rep ranges.
Tri's were big movements like dips and closegrip benches.
My endurance is down but that is to be expected after lifting heavy for few reps.
Feels good to breathe real hard again.
After 6 weeks of this, I will start a periodization routine - very similar to the one I use in my book - the eMpowering Physical Mastery
food was good and water was good - I cut back some on calories and feel better. I really hate adding all the extra calories but I needed them while I was trying to add some size. I have only cut back 2 hundred calories or so. I might add them back if I feel weak under the bar.
That's all for now.
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( 3 / 1773 )Concentrated on some flexibility today
Thursday, February 10, 2005, 11:58 PM
My legs were stiff from my squat fest so I really concentrated on warming up and light stretching. I did some static and PNF Stretching for about 20 minutes
Food was good and water intake was ok - about 1.2 gallon
My son was sick today and it scared me. He was sick this morning with 100 degree temperature - no big deal really but
after giving motrin and then tylenol, the temp only went up and it didn't stop till this evening.
the night ended up with us putting him into a cold shower because he went up to 104.3. We had 911 on standby. I am staying up most of the night to check on him because it really spooked me.
This strain of flu that is going around at his school is really bad. The nurse told us that over 1/3 of the school has been absent and they are thinking about canceling school for a few days to get the flu virus under control because it was spreading like wildfire.
No one has died but they have been really sick for several days. I hope no one else in our family gets it because we are really taking all the precautions to contain the virus known to mankind.
I will post again very soon
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( 3 / 1824 )Great Leg Day
Thursday, February 10, 2005, 11:19 PM
Sorry, haven't posted in awhile but I just got a really young puppy and it has taken a lot more time to care for it than anyone anticipated. I think the puppy is really cute but cute only gets you so far. The dog can fit in my pocket and is just barely bigger than a Guinea Pig. Part Dachshund and rat terrier.
Anyway - Legs went good because all I did was hit squats. Nothing else -- just squats. I did squats till I couldn't do anymore squats. Squat, Squat, Squat.
I haven't been that happy with my squats so I decided to practice ---- a lot.
Next week I start Hypertrophy training. I will to that for about 6 weeks and then I will do some superset and drop set training with compound movements and isolations.
I want to see where I am after that.
Water water water. 1.5 gallons.
Food stunk today. My wife made some low fat, low calorie Cajun Gumbo ;-) - If you believe low fat, low calorie, then I have a bridge to sell you too.
Really good though!
Next week during hypertrophy training, I will cut my calories just a little. I won't be going for power so much and I will traing more in the 7-9 rep range 3-sets. Still primarily big movements though- However, this time I will add some stretch movements - like flyes and cable rows, inclined curls, inclined side laterals etc..
Gotta go. By the way, I am going to be ugrading this blog tomorrow night so don't be surprised if you get cut off. I will be starting around 10pm. cst
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( 3.1 / 1291 )Figured out why leg day was crappy - Duh?
Thursday, January 27, 2005, 01:10 AM
I went up 20 lbs on my deadlifts because of that little trick I did with the straps. I added an extra day between the squats and Deadlifts.
Back on top BABY.
I didn't post my Bench day because nothing really changed. No weights nothing. I did however add Preacher Curls to my Biceps instead of alternate dumbbell curls -- Great boost for awhile
Legs were today-- I didn't post back because I was too tired. So I will post legs again today and I will post back and shoulders on Saturday.
I went to the squats today a little leary.
After the first set I loaded the plates. I only added 5 lbs but I didn't feel fatiqued. The extra day of rest really did the trick.
semi straight deadlifts. -- I am a freak of nature on this lift. I can almost do as much on this lift as my regular deadlifts. My legs aren't getting sore anymore - though that is not necessarily and indicator it isn't working for me.
I am going to try some new hamstring movements next week.
Leg curls -- felt wimpy after the deadlifts. Maybe next week I will do them first. 135lbs
Calves - Standing -- Rack I am going to go to the smith machine next week and load up.
The machine seems really crappy.
Seated Calves 3 plates and a dime.
I have an idea for a calf machine - I hate working them so I had an idea. I will draw them up and try to patent it before I post the design.
-----------Thanks Janina For Posting----------
For Female Fitness Modeling, you can't go wrong with Janina Ward.
Check this out
Body Sculpting By Janina
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