Day 6
Technically speaking, this is the first day of competition training. I use the first week to slowly work the tendons and ligaments back into the groove of actually being used. My muscles are still a little achy from last week, but it’s that good ache. Breakfast consisted of eggs and imitation crab meat washed down with fat free milk. I also took in the pro pack vitamins from Max Muscle.
The workout was a pretty good one. I’m still trying to cut weight before bulking, which will make the pull-ups for the competition insanely easier. If I can hit my goal weight, I would be effectively removing 850 total volume pounds from the exercise. That’s A LOT of weight. (17 lbs per pull up removed!) To get to my goal weight of 168~170 lbs, I’m throwing in a good amount of running. By the way, I absolutely abhor running. I’m still coming off a foot injury from trying to run two weeks ago. So, last week, I reached 6.5 miles, but as I mentioned a portion of it was completed on the elliptical machine. Today I packed on another 3.5 miles, maintaining an average heart rate of 160 for 30 minutes. I burned a total of 490 calories.
Once completed I then took to my chest and back workout as such:
Flat Bench Bar 155×12;175×10;185×8;225×6
Pull ups 20,15,10,10 (assissted 75 lbs)
Pull Overs 12×45,10×50,10×55,10×55
Incline Bench Bar 155×12;175×10;185×6;185×6
Bent over Rows 95×12;115×10;125×8;135×6
Spiderman Push ups- 6/5/7
Lying leg raises/knee lift combo 4 sets of 30
Felt pretty good about the whole workout, and no associated pain. Was hungry as a beast afterward though.
