Splattered Angst

I have been using the electronic device at the gym for some time to monitor my body fat. It is the one that you hold in both hands and it some how runs a charge through your body to detect where you are at. It always said I was in the 17% range and I always thought that was kinda odd. I have been noticing vascular circumstance with me coming to the surface of the skin and in my upper arms, lats and shoulders at certain times of day …  I’m even seeing veins in my lower abs. Bobby [bb1968] told me some time ago that I needed to get some calipers and I finally did. I was kinda shocked to discover that it is actually single digit - 8%. NO KIDDING! I did it three times because I didn’t believe it - took the three readings and averaged it out and, yep … that is right. Just to be sure this gizmo is on point, I took it to the gym and tried it out on a guy that I have worked out with and it was right on him. Told the gym that their fat tester was way off … it has probably been dropped on the floor a few times and no longer reads right. The calipers I bought are the AccuFitness FatTrack II Digital Body Fat Caliper.

With that discovery, I am fine with some modifications that I am kicking into gear today. Adding about 50g of protein to the diet for a total of about 3600 Calories daily. 292g of Protein, 436g Carbs, 70g Fats. The previous diet had about 3100 Calories in it. Here is the menu:

1st Meal [04:00]
1 Cup Low Fat Yogurt
Ezekiel Cereal
1 Scoop Protein Powder
Juice

Supps: Animal Pak, 4g Vitamin C

Prior to workout [05:00 or so]:
Liquid Aminos [Higher Power], Animal Pump

Post Workout [Frozen … mixed together to make a Protein Powder Ice Cream]
1 Cup Goat Milk Yogurt
½ Basmati White Rice
2 Scoop Protein Powder
1/8 Cup Honey

Daytime Meals:

#1
1 Cup Lentils
Thai Peanut Sauce
½ Cup Chicken

#2
1 Cup Pearl Barley
1 Can Tuna
1/8 Cup Rasby Vig Vidalia Dressing [for taste]
#3
1 Cup Brown Rice
½ Can Chicken
Goddess Dressing [for taste]
#4
2 Sweet Potatoes
Supp: Animal Flex, 2 more grams of Vitamin C
Before Bed
1 Cup 4% Cottage  Cheese;Supp: Gaba 2g, Testosterone Booster

I also swapped out my 8 day Split Workout. I had been through the previous workout twice, so it was time to switch it out. I started day one today and it was quite intense. The Gym employee that was giving me a spot was going for the towel and cleaner after I used some of the benches because I was sweating up a storm. I added in this time a Pyramid  set for each body part and it is intense… when I got into it for the first set I was asking myself what the hell I signed myself up for here, but it was great. The "vs." there means I do one set and then I do the other exercise for the next set and then go back to the first. In a push-pull format the pumps are quite amazing. Here is the new workout for the next 16 days:
Day 1
Push Pull: – Back/Chest:  HIT 2 Sets - 15 Reps [all]
Close Grip Chin Ups vs. Dips
Bench Press vs. Oly Bar Rows [w/ Wider Attachment -Pyramid: 3 Sets from  light to heavy, then 3 sets heavy to light]
DB Incline Press vs. Wider Grip D Ring Pull Downs
Day 2
Abs and Core/Major Aerobics
[3 Sets of each]
Decline Set Ups vs Ball Crunch
Floor Wipes
Hanging  Oblique Crunch vs Flat Plank
Day 3
Legs: Hit 2 Sets – 15 to 20 Reps
Leg Extensions [1 Warm up set]
Hack Squat Machine [Pyramid, 3 up; 3 Down]
Leg Press
DB Lunges
Calves [3 sets each]:
Seated Calves
Smith Machine Calve Raises
Day 4: Stretching/Major Cardio
Hanging pull for Back and Chest
Bicep stretch
Truck Hang Downs
Cats and Dogs
Dirty Dogs [Individual Leg Lifts]
Hip Extensions w/ Leg Lifts
Quad Stretch
No Weight Squats w/Hold
Rotator Cuff Stretch [Front of hand on Lat, Pull Elbow Forward]
Bird Dogs [opposing arm and leg – up]
Downward Facing Dog [Butt up; head down]
Day 5
Push Pull:
Bi/Tris: HIT 2 Sets – 15 Reps  [all]
Straight Bar Preacher Curls [2 warm up sets] vs. EZ Curl Bar French Press
Cable Push Down vs Run of the Rack DB Curls [Pyramid: 3  up; 3  down]
Day 6
Abs and Core/ Major  Cardio
[3 sets of each]
Oblique Plank vs Side Plank
Floor Wipes
Hanging crunch vs Ball Crunch
Day 7
Push Pull: Shoulders/Traps:
HIT 2 Sets - 15 Reps [all]
DB Clean ups  3 Sets [Warm up]
DB Military Press [Pyramid 3 up; 3 down]
Incline Rear Delt Cable
Shrugs: Side Held Bar
DB Seated Side to Front Laterals
Day 8: Stretching/Major Cardio
Hanging pull for Back and Chest
Bicep stretch
Truck Hang Downs
Cats and Dogs
Dirty Dogs [Individual Leg Lifts]
Hip Extensions w/ Leg Lifts
Quad Stretch
No Weight Squats w/Hold
Rotator Cuff Stretch [Front of hand on Lat, Pull Elbow Forward]
Bird Dogs [opposing arm and leg – up]
Downward Facing Dog [Butt up; head down]

This entry was posted on Friday, April 25th, 2008 at 8:02 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.