alm21’s BodyBlog

Ok, so I starting posting my workout and diet journal here:

http://forum.bodybuilding.com/showthread.php?t=115656641

Thursday 3/9/09 Chest/Back/Cardio

Gym Time: 1hr 30min

I felt really sleepy this afternoon even though I got 8hrs of sleep but I didn’t mess with my workout too much.

Incline DB Press:

60lb x 12wu

110lb x 7

105lb x 6

95lb x 8

80lb x 10

Close Grip High Cable Row:

210lb x 10

240lb x 10

270lb x 6

Hammer Strength IsoLateral Bench Press:

180lb x 10

180lb x 10

200lb x 6.5f,3f - to failure using Rest Pause method

Wide Grip Lat Pull Down:

255lb x 6

240lb x 8

210lb x 10

165lb x 10

Dual Cable Cross Lateral Fly:

35 x 12reps

40 x 10 reps

42.5 x 8reps

Dual Cable Cross Decline Fly Press:

35 x 12reps

40 x 10reps

42.5 x 8reps

Bent Over 1-Arm DB Rows:

100lb x 8

100lb x 8

100lb x 8

PWO Cardio:

25min Treadmill, Low/Med Intensity walk, Incline=4 Pace=4mph

Just got back from a mini vacation.  Enjoyed lot’s of sun, snowboarded Bachelor and kicked it poolside working on the tan.  Threw in a weight session in the resort exercise room, hiked some river trails, swam with the kids and of course the boarding was a leg burner.  Well, now it’s back to the ‘office’ to get the work done.

Wednesday 4/8 Gym Time: 1hr 35min

BB Squat:

225lb x 10

213lb x 8

315lb x 8

335lb x 8

SLDL:

135lb x 10wu

225lb x 8

275lb x 6

275lb x 6

1-Legged Leg Press:  The snowboarding is helping me improve on this one.

90lb x 15

110lb x 12

130lb x 12

Seated Calve Raises:

90lb x 15wu

180lb x 8

180lb x 8

180lb x 8

135lb x 15

Ab Crunches with Oblique Crunch:

4sets of 10/10reps

Lying Leg Raises: 

4 sets of 15reps

PWO Cardio:

45min on Treadmill Med Intensity (25min walking, 20jog broken into 5 min intervals: 5min walk - 5min jog - 5min walk - 5min jog - etc.)

Tuesday 3/31 Legs/Abs/Cardio

Gym Time: 2hrs

BB Squat:

135lb x 10wu

225lb x 12

275lb x 10

315lb x 8

Leg Press:

360lb x 12

540lb x 12

630lb x 10

720lb x 10

810lb x 8

Hack Squat:

270lb x 12

270lb x 12

270lb x 12

270lb x 12

Standing Calve Raises:

180lb x 15

180lb x 15

180lb x 15

150lb x 15

Leg Extension:

170lb x 10

210lb x 10

250lb x 10

250lb x 10

Hanging Leg Raises:

3 sets of 10

Standing Rope Crunch:

130lb x 15

140lb x 15

140lb x 15

Seated Calve Raises:

160lb x 10

160lb x 10

160lb x 10

135lb x 15

90lb x 20

PWO Cardio:

40min Cybex Arc Trainer I=10 R=100 Avg HBPM 120-130

So I had my BF% tested this weekend and it came in at 18%.  I was blown away.  In November, I was at 10.5%.  I’ve been training hard but I have let up a bit on the cardio (but not completely) and slip a few more cheat meals but still was working to eat clean.  I gained some weight, going from 10.5%BF/196lbs to 18%BF/205lbs.  This just doesn’t seem correct but denial won’t get me where I need to be.  So, my motivation problem is solved.  I am determined to get back down to 10% and I clearly see how easy it is for me to add bf.  Now I realize that my primary focus should be to get and stay lean.  Bulking will have to be secondary for my body type.  So here is my workout today - I left the gym with no gas in the tank!

Monday 3/30   Gym Time: 1hr 45min 

Chest/Tris/Cardio

DB Bench Press:

80lb x 12, 120lb x 7, 110lb x 8, 100lb x 10, 90lb x 10

Precor Pec Dec:

210lb x 12, 230lb x 12, 250lb x 10, 250lb x 8

Incline DB Press: On the last 3 sets I kept my arms wide at the top

80lb x 10, 90lb x 7, 75lb x 10w, 65lb x 12w, 55lb x 15w

Rope Press Down: I held the peak contraction for 2-5sec per rep on the last set - burn baby burn!

100lb x 10, 100lb x 10, 60lb x 8

Overhead Rope Extension:  I held the peak contraction for 2-5se per rep on the last set

80lb x 10, 80lb x 10, 50lb x 10

1-Arm Lateral Fly on the Cable Cross:

25 x 15rep, 35 x 15rep, 45 x 15 rep

Dual Cable Cross Decline Fly/Press:

40 x 12rep, 40 x 12rep, 40 x 12rep

PWO Cardio:

40 min Cybex, R=100, Avg HBPM 120-140

Monday 3/23/09

4hrs of snowboarding – trashed the legs!!!!

Tuesday 3/24/09  Upper Body

Gym Time: 1hr 20min

I’m feeling much better in the gym this week.  My motivation is up a bit.

BB Bench Press:

135lb x 10 w.u.

225lb x 10

275lb x 6

285lb x 4

275lb x 4

255lb x 6

Wide Grip Weighted Pull Ups:

BW+35lb x 5

BW+25lb x 6

BW+25lb x 4.5f

BW x 8

Incline BB Bench Press:

235lb x 5

235lb x 5

225lb x 6

205lb x 8

High Cable Row, Wide Hammer Grip Bar:

270lb x 6

285lb x 6

285lb x 6

CG Bench Press (Tris):

185lb x 6

195lb x 6

195lb x 6

BB Curl:

135lb x 4

135lb x 3.5f

125lb x 5

115lb x 6

Dual Cable Cross Standing Decline Fly/Press:

35 x 12

40 x 10

45 x 8

50 x 5

DB 1-Arm Spider Curl:

45lb x 6

45lb x 6

40lb x 7

30lb x 8/8-second eight were ½ ROM reps for the pump

30lb x 20 ½ reps for the pump

I picked up the ½ rep technique from NaturalOne after reading his blog.  The pump is sensational!

No PWO Cardio – Had to leave to get home.

Sun 3/22 Abs & Cardio

Normally, this is my rest day but abs and cardio are two areas I need to crank up.  However, I did get some snowboarding and soccer in last week in addition to some LI cardio at the gym.  Motivation has been down in the gym lately but it’s not preventing me from getting the work done, it’s just not as much fun.

Gym Time: 1.5hr

Sit Ups:

50, 25, 25

Decline Bench Rev Crunch:

15, 15, 15

Standing DB Side Bends:

3sets 55lbx15

Standing Rope Crunch:

3sets 130lbx15

1-Arm Cable Oblique Crunch:

3sets 160lbx15

PWO Cardio: 45min Cybex Arc Trainer I=10 R=100