alm21’s BodyBlog

I made some adjustments to my supplement stack and diet.  I may start posting that info again - not sure if anyone is interested in knowing.

Tuesday 1/6 Lower Body
Gym Time: 1.5hr

BB Squat:
225lb x 10
315lb x 6
315lb x 6
325lb x 6

BB Lunges: 10 reps per leg/20 lunges
145lb x 10
145lb x 10
145lb x 10

SLDL:
275lb x 6
275lb x 6
275lb x 6

Seated Calve Raises:
170lb x 6
170lb x 6
170lb x 6
135lb x 12
90lb x 15

PWO Cardio:
30min Treadmill Incline=5 Pace=3.5 avg HBPM 120-130 - walking

Well, it’s that time of year again…The gym is packed full of people and it has become much more difficult to cruise through the routine and nearly impossible to find an available cardio machine.

Today was a great workout. Adding a few carbs has helped my intensity in the gym.

Monday 1/5 Upper Body
Gym Time: 2hr

DB Bench Press: I have never attempted the 120’s and I surprised myself today! I think watching Marc’s vid crushing the 120’s fired me up!
120lb x 8
120lb x 6
120lb x 4
100lb x 10

Wide Grip Weighted Pull Ups
BW+45lb x 4
BW+35lb x 3.5 - reached failure on the 4th rep
BW+25lb x 6
BW x 8

Incline BB Bench Press:
225lb x 6
235lb x 4
225lb x 5
205lb x 8

Seated Wide Hammer Grip Cable Row - High
255lb x 6
270lb x 6
285lb x 4
300lb x 3 - lost grip before I could do 4

Close Grip Bench Press:
195lb x 6
195lb x 6
195lb x 6

BB Curl:
135lb x 3
135lb x 2
125lb x 4
115lb x 6

DB 1-Arm Spider Curl (is that right?)
40lb x 8
45lb x 6
50lb x 2
30lb x 12

Incline DB Fly:
52.5lb x 10
60lb x 8
60lb x 8

PWO Cardio:
30min Precor Crossramp, I=20 R=16

2008 was about developing diet discipline and shedding bodyfat.  I went from 24% to 10.5% and was considering pushing to 8% before starting a mass program.  However, I feel that I could benefit from changing things up so I am starting a lean mass program for 2009.  This won’t be a drastic change from what I am doing now.  I’m adding more low GI carbs to my meals earlier in the day and will take in some high GI carbs post workout with my protein.  I’ll slowly raise my carbs and monitor how my body responds.  If my bf% spikes then I will adjust to keep myself in the 10-11% range.  My initial thoughts are to do this for about 10 weeks (and hopefully add up to 10lbs of lean muscle) and then jump back into a BF% reduction plan to gear up for summer and a Hawaii trip in June.  Time to grow!