Well, I am finally going to start an online journal. It should be no problem keeping it up, workout wise anyway, as I write down all my workouts anyway. I already posted my new routine in Training but I will post it again here with a couple of changes. My back has really been bothering me lately. I think I will be off to see a doc soon, but I am going to give it a couple weeks or so with as little stress as I can put on it, while still lifting. Then re-evalulate. That said, here is the routine I will be starting with:
Day 1 - Legs
Leg Extensions 5 sets of 5
Leg Curl 5 sets of 5
Donkey Raise 5 sets of 5
Please keep in mind here that I am leaving out deads and squats for now to hopefully allow my back to heal. I will add them in slowly if/when my back does feel better.
Day 2 - Active Rest/Rest
Day 3 - Chest/shoulders
Weighted Dips 5 sets of 5
DB Bench Press 5 sets of 5
Incline BB Press 5 sets of 5
Military Press 5 sets of 5
Lat Raise 3 sets of 10
Day 4 - Back
Weighted Pull-ups 5 sets of 5
Close Grip Rows 5 sets of 5
Reverse Flye with DB's 3 sets of 10
Day 5 - Active Rest/Rest
Day 6 - Arms
BB curl 5 sets of 5
DB curl 3 sets of 5
Close Grip Press 5 sets of 5
Skulls 5 sets of 5
Day 7 - Active Rest/Rest
I might throw some cardio in there too. Man I hopemy back feels better soon, I REALLY miss deads and squats.
I will be eating pretty much how I have been eating for the last 6 months. Eating every 2 to 3 hours, with the goal being to never be hungry. Getting ~200 grams of protein, most from chicken, steak, tuna, 1% milk and whey. 250+ grams of carbs, most from vegetables, fruit, brown rice, 1% milk and oatmeal. ~50-75 grams of fat, from steak, natural PB, peanuts, 1% milk and flax.
To give an idea of strength, my personal bests:
Conventional Deadlift = 315 for 5
Below Parallel Squat = 270 for 5
DB Bench Press = 90lbs each for 5
Dips = bw + 80lbs (total 265) for 5
Pull-Ups = bw + 27.5lbs for 5
Those lifts were at:
bf ~ 12-15%
Hoping to continue to put on lean mass. Although for the next couple weeks I just hope to have a healthy back. This journal may go by the wayside if I end up having to back off the lifting for a time but we shall see I guess...
Tonight I am off to the Ted William's Tribute at Fenway Park with a bunch of friends. Are any of my fellow WBB "Massholes" planning on attending?
The routine will be continued (I actually started it a week or so ago) with chest and shoulders tomorrow night.
Until next time...
edited to add Milk to list of mostly eaten foods.