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15 mayo 2017
Finally broke the 250 barrier!
Today was Chest Day. My shoulder impingement was really acting up, so i completed 5 different movements, 5 sets each low weights and reps of 15 per set. then i warmed up further on a armcycle machine for 10 minutes. After completing all of this i used moderate weights and no power sets (increasing weights per set).
I lifted a total of 39,150 pounds as compared to 33,780 last week. All lower weights and higher reps in addition to the warmups. it also took about 20 minutes more to complete my workout compared to usual.
I love my new breakfast meal! I have been drinking 2 scoops of Whey protein with 1 cup almond milk or fat free milk and water untill I got my blender. Now i add 3 cups chopped kale, and 2 cups d=chopped spinach and then add the powder as usual. Gives a great kick to start the day!
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
112,9 kg
31,8 kg
8,6 kg
Bien
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Perdiendo 1,4 kg a la Semana
14 mayo 2017
Rest Day. Did chores and cooking for the week but no Cardio or weights.
WEEK SUMMARY:
Lifted weights a total of 10 hours and 7 minutes for a total lift of 214,241 pounds compared to last week.
Completed a total of 185 minutes of Cardio. Of the 185 minutes, 125 minutes was HIIT Cardio for a caloric burn of 1722 kcal, compared to 98 minutes and 1,367 caloric burn last week.
Macros on target for the monthly averages.
Total caloric deficit for the week was 10,940 kcal compared to 12,489 last week.
GOING FORWARD:
last week i thought of a rest week with NO iron after this week is over. Instead I will work out the kinks and determine starting weights for my new 6 week series. Instead of just keep lifting to heavier weights, I will actually back the weights down.
The new emphasis is more volume with a mix of some movements with heavy to moderate weights and low reps, or lighter weight higher volume depending on the muscle group.
I will incorporate Super Sets, triple Sets, Power Sets and mechanical drop Sets to maximize the intensity and time under tension rather than purely lifting heavier.
I suspect it will be rather brutal, but maybe just what my body needs to shock the hell of those muscles.
The focus here is going for the pump. Lifting times should be shorter overall so i can incorporate ABS into my routine. They are now the weak link in my transformation.
Anyone interested in my thoughts for the new routine, just ask. I would be happy to share and see if I am missing anything.
I was thinking hard about bulking after this week, but I am holding firm on getting to my target of 135, or the end of this next routine in another 6 weeks.
I really want to get more fast off so i can see a clear definition of muscle groups and design the routine to emphasize lagging areas.
That's my story and I am sticking to it!!
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14 mayo 2017
Today was Arm Day.
I lifted a total of 38,608 pounds for a decrease of 2,450 pounds from last week. primarily from less Wide grip Pull ups and Dips.
For Biceps, lifted a total of 14,090 pounds, and 19,445 pounds for triceps.
Made gains in Biceps as I pushed hard to break some previous limits but the Triceps workout suffered. Will train Triceps first next week.
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12 mayo 2017
Busy Day today.
The Food Bank needed me to volunteer as a few people were no-shows. I would not have time to lift so i went to the Gym to do some HIIT Cardio, and work on an ABS routine for the next Program. In addition, I completed 60 Wide Grip Pullups and several sets of Wide Grip Incline Chest Presses..
Spent a couple hours lifting boxes and food items, then went and completed my Weight training.
Today was Leg Day. I lifted a total of 41,805 pounds for an increase of 2,795 pounds from last week. The increase was predominantly from Leg presses and Deadlifts.
A total of 35 minutes Cardio with 25 minutes of HIIT Cardio for a total of 333 kcal.
ABS workouts were defined as Yoga, even though it was a slightly more intense.
My 10 pounds of casein powder arrived today along with 4 pounds of Glutamine. I am a happy camper!
i also made a new discovery today. I found some powdered peanut butter, which has about 85% less fat than regular PB. Instead of adding water and making it into a butter, I added it into my protein shake. Delicious! I need to find a bulk source of that stuff.
Tomorrow is Bicep/Tricep Day. Cardio should be interesting as my legs are wrecked!
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11 mayo 2017
Today was Shoulder Day. Lifted a total 39,981 pounds, with an increase of 1,986 pounds over last week. On certain Power Sets, I maintained the weight to keep form and tempo rather than increase further. In addition I increased volume as part of lowering wieghts.
In addition, I added 4 sets (high rep/low weight) lateral Raises as a warm up movement before the Presses. Still having a challenge doing press type movements.
Completed 35 minutes of Cardio including 25 minutes of HIIT Cardio for a total caloric burn of 348 kcal.
Increasing volume gave a great pump today.
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