1/30/06

BWT 298.5#

At least the lifting is going well, even if i have been veering off course on my diet. I will attempt to right the ship this week and consume >100g protein per day while staying under 2,000 Cal/day.

Workout:

Incline Press: 230#x5x5x5x5x5

Much better, although i will stay with this weight until my rep speed at the end of the later sets improves a bit.

Cable curl: 100# x5x5x5x5x5

Keeping these real slow to increase TUT (time under tension).

Bradford Press: 140#x6x7x6

Triceps push down: 150# x14 x12 x13

Concentration Curl (drop sets): 40#/30#/20#: x9 x8 x8

Rack pull: 540#x3 560#x3 580#x1

I will try to do 3x5 with 540# next time and work from there.

Precor Row "Fly" 140#x6x6x5

1/27/06

BWT 293#

Workout:

Incline press 230#x5x5x5x5x4

Cable curl: 100#x5x5x5x4x3

Bradford Press: 140#x6x7x6

Concentration curl (dropset): 40#/30#/20#: x10 x8 x7

Triceps pushdown: 150#x13 x12 x11

Precor Row "fly": 140# x6x6x5

1/24/06

BWT 294#

Now that the NFL playoffs are over, I should have an easier time restoring discipline to my weekend diet. I will up my Sat. total to 4,400, but the rest of the week will be 2,500/day, and I will count everyday.

Workout:

Incline Press:230#x5x5x5x4x4

I decided to do a full pause at the bottom of every rep to emphasize the pectorals. This should give me better carry over when i resume training the benchpress. I also terminated the sets when I started losing rep speed.

Cable curl:100#x5x5x6x5x5

Bradford Press:140#x6x6x5

Tricep pushdown: 150#x13x13x12

Concentration curl drop sets: 40#/30#/20#: x10 x8 x7

Precor Super Squat: 420#x5x5x5

Precor Row "fly": 140#x6x6x5

1/20/06

BWT 291.5#

Calories: 2,300, 75g protein.

Workout:


Incline press: 235#x4 245#x1 250#x1 255#x1 260#x1 225#x5

I am going to do 5x5 next week, but back the weight down to 230# and make sure I can easily do it for 5x5 M-W-F before I increase the weight again.

Cable curl: 100#x5x5x5x5x5

Superset (Concentration curl, Bradford Press and Triceps pushdown:

Concentration curl (drop set)40#/30#/20#: x10x10x8

Bradford Press:140#x5x5x6

Triceps Pushdown: 150#x12x10x8

Rack-pull: 520#x3 540#x3 560#x3

I am still getting used to these, so I don't think i will be making real strength gains until I get over 600#.

1/18/06

BWT 294#

Cal. 2,800 110g protein. A bit too carb heavy yesterday, I will try to get more protein and fewer calories today.

Workout:

Incline Press: 235#x5x4x4x4 245#x1/2/3

I was not completely recovered from Monday's pressing, so I didn't aim for 5x5.

Cable curl:100#x5x5x5x5x5

Concentration Curl(drop sets):40#/30#/20# x9x9x7

These were a bit easier today. Probably becasue of the change in #reps on the cable curl.

Bradford Press: 140#x5x5x6

Tricep pushdown (cable):150#x12x10x9

Precor Row Fly 100#x7x10x10

1/17/06

BWT 295.5#

Yesterday: 2,800 Cal 120g protein. I will try to get a bit more protein and fewer calories today. Back to the gym tomorrow as I aim for lifting 3xweek,

1/16/06

BWT 297#

Goal is 2,500 Cal, 150g protein.

Workout:

Incline Press: 235#x5x5x5x5x5

Cable curl:90#x7x7x7x7 100#x5

Concentration Curl(drop sets):40#/30#/20# x8x7x7

Bradford Press: 140#x5x5x5

Tricep pushdown (cable):150#x15x12x9


Precor Supersquat: 410#x5x5x5

Reverse Super squat: 55#x5x5x5

1/13/06

BWT 292#

1/12/06 Calories 2,600 protein: 116g

Workout:

Incline Press: 235#x5x5x5x5x4

I might have made the last rep, but it was better to leave something in the tank. I probably will bump the weight up 5# late next week. I am definitely getting back up to speed on these and might hit a new PR in a few months time.

Cable curl: 90#x7x7x7x7x7

I really focused on doing these slow and with very strict form.

Superset (Concentration curl, Bradford Press and Triceps pushdown):

Concentration curl (drop set)40#/30#/20#: x8x7x6

Bradford Press:140#x5x5x4

Triceps Pushdown: 150#x12x9x8

1/12/06

BWT 293.5#

Kept to 2,100 Cal yesterday with 160g protein. Aiming for 2-2.5k Cal today.

I did some gripwork last night (2.5" DB deadlifts and gripmachine) but didn't get my stretching in. I will run some stairs and stretch tonight.

1/11/06

BWT 298#

Diet: 3,200 Cal Yesterday with 110g protein. I baked some fresh sourdough bread last night which put me over my calories (2,500) without doing anything for my protein goal. I will weigh-in on Friday after going lower on calories Thursday(1,500) and hope for some good news.

Lifting:

Incline press: 230#x5x5x5x5x6

I will increase the weight again, but I am probably getting close to the end of the rapid gains from re-learning the exercise.

Superset (Concentration curl, Bradford Press and Triceps pushdown:

Concentration curl (drop set)40#/30#/20#: x8x7x7

Bradford Press:140#x6x6x5

Triceps Pushdown: 150#x15x10x9

Rack-pull: 500#x3x3 520#x3

I have to be more careful with the straps on these. I am now sporting ligature marks on my left wrist, which may make my co-workers think I am into unsavory activities.

1/8/06

Watching all this NFL Wildcard action has sent my diet AWOL, but I had a pretty good workout this morning.

Workout:

Incline Press: 225#x5x5x5x5x6

Cable curl:90#x7x7x7x7x7

Concentration Curl(drop sets):40#/30#/20# x9x8x8

Bradford Press: 140#x5x4x4

Tricep pushdown (cable):150#x15x15x13

Upright Barbell Row: 120#x7x7x7

Cable Row 190#x5x5x5

Precor Supersquat: 400#x5x5x5

Reverse Super squat: 50#x5x5x5

Concept2 Rower: 500M "sprint" 1:40

1/5/06

BWT 293.5#

Yesterday I consumed 2,000 Cal with 110g of protein. Aiming for 150g+ today.

Workout:

Incline press 210#x5x5x5x5x8

Using a 5x5 scheme, increasing the weights when I am able to do 6+ reps on the last set.

Cable curls: 90#x7x8x9x8x7

Trying to work towards 5x10.

Concentration curls(drop sets):40#/30#/20# x8 x8 x7

The drop sets with the 30# and 20# dumbells were in the 2-5 rep range.

Bradford press: 135#x6x6x6x6x5

Triceps Push-down: 130#x12x17x15

After the first set I switched from a rope to a metal handle which gave better leverage.

I got a big pump from this workout. I will have to bring a tape measure to the gym next time and see exactly how big.

1/4/06

BWT 294.5#

Yet more water coming off. I am trying to drink plenty of water to make sure I do not get dehydrated, but i am sure that I am still going to drop a bit more as my body plunders it's glycogen stores. I will see how my arm measurements are tomorrow as that seems like a good indication of how hydrated my muscles are.

Yesterday's diet: ~2,000 Cal. 160g Protein/98g Fat/ 149 g Carbohydrate.

Cat,
The recommended protein requirement is 1gm Protein/ kg Bodyweight, and even using my goal weight (242#) that comes out to 110g/day. Many bodybuilders aim for 1g/pound BWT, but I think that is excessive. I did have a Whey protein supplemented shake yesterday (+soy milk, banana and ice cubes) to help up my protein without going over my fat and carb limit. Much of my protein came from the chicken breasts I had for lunch (stirfried with peppers, onions and peanuts). The balance was from cheese. 196g is the upper end of my protein goal, but I will make sure I stay over 110g every day.

I had a really "Atkins friendly" dinner the other night: broiled chicken breast with provolone cheese on top. I do really miss my carbs, but they are the most sensible place to cut calories.

1/3/06

BWT 299#

Starting to lose some of the holiday bloat. Yesterday's Calorie total was ~2,000 broken down as follows: 132g protein/33g fat/260g carbs. That is actually short on my protein goal of 196g, I hadn't realized how low my protein intake has been until I started breaking down my diet.

I did stretch last night and performed some grip work (Plate Wrist curl, grip machine, and 2.5" diameter dumbell deadlifts).

I still need to start getting in some cardio 3xweek, to follow through on my new plan.

First workout of the New Year

BWT 302#

Quite a bounce in my weight, mainly the result of eating out every day for the past week. The only positive is that my arms are taping out at 18.5" flexed, so I certainly haven't lost any muscle. I have started my new diet plan today, which should help me lose a pound or two a week of fat, with less dehydration than I was previously experiencing. Let us see if I can drop weight and make some size and strength gains from my lifting.


Max Effort Behind the neck press: 140#x3 160#x3 180#x3 200#x0

I did these seated with the pins set to mouth level. These were a bit harder than I expected.

Cable curl: 90#x7x7x8x9x10

Concentration curl: 40#x10x10x10x8 40#x8-30#x5-20#x5

The last set was done as a drop set with the weight being decreased as you hit failure. I am going to try really pounding my biceps to try to get them to catch up with my triceps and delts.

Incline Press: 225#x1/2/3/1/2/3/1/2/3

Easy ladder.

Rack Pull: 430#x3 450#x3 470#x3 490#x3

Tonight I will do the planned stretching and grip work.