Notes: Diet was a little weak yesterday, but I felt good all day. I just didn't eat enough. Everything I did eat was clean though. My workout was great. I did assisted chins instead of pulldowns, and I think it worked so much better at exercising my back and biceps. I'm doing them from now on. I got my weight this week on bench too, so I'll be able to go up again next week. Went to the grocery last night and bought some tuna. I'm going to try to work it into my diet in the place of the soups. More protein, plus omega-3. Can't hurt.
Bench: 135X10, 165X8, 175X8
Incline DB: 60X8, 65X8
Deadlift: 135X10, 170X8, 180X8
Bent Over Rows: 100X8, 110X8 (I realized I was doing these wrong, so I tried the proper technique and realized I can do a lot more weight.)
Smith Shrugs: 180X10
Assisted Chins: 2X8
Assisted Dips: 2X8
Notes: Diet yesterday was a little off. I did not go over my max calorie intake, but I was not as low as I wanted to be. I just got really hungry at about 9:00. Anyhow, diet has been good today. Meal times were a little off due to class and work, but I got all my food. I'm lifting legs today, so I'll update that as soon as I can.
Question: I'm not noticing much gains/losses on the scale, but I'm going up in weight every week at the gym. I know that I'm toning up because my muscles feel bigger, longer after lifting. Could my fat loss and muscle gain be cancelling out as far as my weight goes?
Off to the gym!
Notes: Workout went pretty well yesterday. My left knee started hurting during my hack squats, but I lifted through it. I'm feeling great this week. Getting plenty of sleep, and my diet is awesome. I started taking a metabolite pill in the afternoons about an hour before my workout. I think they give me some energy in the gym, and keep me from getting too hungry at night.
Squats: 135X10, 165X8, 175X8
Hacks: 140X8, 150X8
Leg Curls: 110X8, 120X8
SLDL: 135X10, 150X8, 160X8
Calf Raises: 270X10X4
Notes: Weekend went pretty good. Diet was okay, didn't over do it. Friday's workout was great. It's posted below.
Military: 90X8, 100X8
DB Raises: 22.5X8, 25X8
Arnold Presses: 40X8, 45X8
Close Grip Bench: 145X8, 155X8
French Press: 60X8, 70X8
BB Curls: 70X8, 80X8
Finished all sets, will increase weight next week.
Today's is chest/back day. I'll post after my session.
Notes: Yesterday's diet was great. Got home from lifting and ate some leftover grilled steak. No carbs. It was nice to get plenty of protein for once. Yesterday's session was great.
Bench Press: 135X10, 170X8, 180X8 (had to have just a little help on last rep)
Incline DB Press: 65X8, 70X8 (once again, a little help on last rep)
Deadlift: 175X8, 185X8 (tough, but I finished them)
Bent Over Rows: 110X8, 120X8 (not too bad, will increase weight next week)
Smith Shrugs: 200X10 (okay, need to increase weight)
Assisted Dips: 50X8, 50X8 (tough set, will lower resistance next week)
Assisted Chins: 120X8, 110X8 (tough set, will lower resistance next week)
-overall great session. I can definitely tell I'm getting stronger. My clothes are fitting better, so I know that this is working. My diet has been really good for the past couple weeks.
Notes: Diet was decent yesterday. My wife invited our neighbors over for dinner, so I ate a little too much, but stayed under my max daily caloric intake. Yesterday was hectic, but I made it through. Today is leg day, and I'm looking forward to getting back in the gym. I'll post the results of my routine as soon as I'm finished.
Notes: Yesterday's diet was great. Only ate good clean foods, and stuck to my plan to the T. Workout was good. Very intense, left the gym exhausted. Have to move shoulder day to today, because I'm leaving town tomorrow.
Squat: 135X10, 175X8, 185X8
Hacks: 145X8, 155X8
Leg Curls: 60X10, 110X8, 120X8 (these were too hard, I have to reduce the weight next week)
SLDL: 150X8, 160X8
Calf Raises: 250X10X4 (pretty intense)
Abs: Decline Crunches 4X10 (these were very intense, I can feel my ab soreness today)
Notes: Diet was money yesterday. No problems at all. Workout went pretty good. Finished all but 1 exercise. I'll post my results.
Military: 95X8, 105X8
Lat Raises: 25X8, 27.5X8
Arnold Press: 45X8, 50X8 (failed on 2nd set after 6th rep)
Close Grip Bench Press: 150X8, 160X8
French Press: 70X8, 80X8
BB Curls: 75X8, 85X8 (these were really tough)
Hammers: 45X10 (these were very tough, I'll repeat these next week)
Overall good session. Was really tired afterwards.