1point21’s BodyBlog

I spent some time thinking about the best plan for sculpting a great physique for myself. Recently I have pinpointed it down to one key part. TIMING

Everything revolves around timing: whether its how you space your meals, when you take your multivitamin, when you work out, how often you excerise a muscle group, how long after you eat before you get to the gym, how quickly you get protein into your body after a workout, how often you change your routine, etc. The list could go on and on. When you start to get the timing down on some of these factors, you can really start to unlock your bodies potential. Just something to think about for anyone who happens to read this!

My wrist has been feeling better lately so I decided to test it yesterday and max on out bench press for the first time in about 6 weeks. Worked my way up to 260 pounds for 2 reps! Very happy! Also switched my leg routine today, doing leg press after warming up and blasted 8 reps at 515 pounds, a new personal high!

This is  just a note to myself for the future. Training one calve at a time is a good idea so do it and don’t forget high reps with lighter weight after the heavy workouts to burn them out! Also for quads barbell hack squats are the most intense leg exercise i’ve encountered so far and seem to be working quite well.

I’ve started to connect with my body and really understand what works for me as far as growth and strength gains. I always do chest on sunday because its a nice quiet day at my gym and I can get really focused and concentrate on my lifting. I decided yesterday I was ready to up my bench and work on power so I can increase my rep benching. Started out with a warmup of 115 pounds for 12 reps. Then went to slightly less then my normal rep bench weight and did 205 for 8 reps. Next was the big power set of 240 pounds. I’ve never tried this much before and I managed to easily get 2 reps before tiring. Then back to 205 for another 8 reps and drop set to 115 for 15 reps. I think I will work this for 3 weeks then switch it up. My goal is to bench 225 for 8 reps at the end of the 3 weeks. I think this bench routine will get me there. Currently I can do 225 for 4-5 reps.

This very clean cut diet is getting a bit easier. Yesterday wasn’t quite as bad and today I feel pretty normal. I was a little light headed at the gym but it passed quickly. Today is a 50g carb day so we’ll see how I hold up for the rest of the day as I’m already at 25g with my meals. On a side note I’ve seriously disappointed with how quickly I drop weight after supplementing with creatine and then stop. I guess it does just make your body hold onto more water which is a bummer. I was using gaspari sizeon if anyone who reads this is wondering. There was a good increase in strength and endurance output though but this is the 2nd time when I stopped the extra weight dropped quickly.

Today is the 2nd day of my major cut phase to drop my bodyfat down to 4-6% for the summer. I remember now why I hate dieting after yesterday! Eating 6 meals and still having that starving feeling is the worst of it. I’ll get used to the increased cardio within a week but the diet part always kills me. Just have to stay focused on the end result and I should be good! But damn I miss those simple carbs to fill me up.

Tomorrow I am starting a 1 month major cut to shed the last of my body fat and be diced for the summer. Currently weighing about 160 pounds and 12-14% bodyfat. My goal is to hit about 5-8% bodyfat at 150 pounds. I have my diet mapped out for the month as well as my lifting and cardio plan. Wish me luck!

Today I bench pressed 205 pounds for 8 reps for the first time. In January I was benching 200 for 1-3 reps and made it my goal to get 8 reps. I feel great about reaching this goal and have now set my next goal to 225 for 6-8 reps. I currently weigh between 155-160.

Just started the gaspari stack again after a few months off…holy crap did I blow that plateau away today. Last week on Flat Bench did 205 for 3 reps. Today I was feeling crazy so I loaded up 210 and blasted out 6 reps with no struggle…Amazing!

Kenpo Karate! Tomorrow is my 2nd day but I can’t wait. This is definitely what I needed to help get my sh*t together mentally again. I already feel 100x better then before I started. 30 mins of punching and kicking pads as hard as possible is amazing therapy! I’ll keep posting as I progress through this program and its effect on my confidence and self esteem.