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!

Thursday 12-18 Chest & Back
Gym Time: 1hr 40min

Lat Pull Down:
240lb x 6
225lb x 8
210lb x 10

Incline DB Bench Press:
105lb x 8
105lb x 8
90lb x 10

DB Bent Over Rows:
105lb x 8
105lb x 8
90lb x 10

Flat DB Bench Press:
95lb x 10
100lb x 10
105lb x 6

Seated CG Low Cable Row:
240lb x 8
255lb x 6
210lb x 10

Straight Arm Lat Pull Down:
200lb x 10
200lb x 10
200lb x 10

Dual Cable Cross Fly: Decline ROM
45 x 10
47.5 x 8
50 x 8
35 x 15

Dual Cable Cross Fly: Incline ROM
22.5 x 10
25 x 8
30 x 7

PWO Cardio:
20min Treadmill Incline=5 Pace=4.1 avg HBPM 120-130 - walking

Supps:
fish oil: 2kmg 2-3x daily
Animal Pak Multis
Scivation Chocolate Whey
Optinum Nutrition Chocolate Casein
PrimaForce Beta Alanine: 1 serving preworkout, 1 serving postworkout
Preworkout: 1 scoop NOxplode with 5g creatine mono added and 1 scoop of orange Xtend, 2 scoop Beta Alanine (only on lifting days)
Workout: 4 scoops Xtend with 5g BCAA and 5g Glutamine added
During the Day: 1 scoop ON Vassive EEA with 2 scoop Grape Xtend, 5g of ON BCAA 5000, 5g of ON Glutamine - sip throughout day.

Wednesday 12-17 Abs & Cardio
Gym Time: 1hr 15min

Decline Bench Rev Crunch with Hip Thrust: 15,15,15,15

Decline Bench Weighted Situps:
25lb x 15
25lb x 15
25lb x 15
25lb x 15

Dual CableX Wood Chop High to Low:
30lb x 15
35lb x 15
40lb x 15
45lb x 15

PWO Cardio:
45min Treadmill Incline=5 Pace=4 avg HBPM 120-130 - walking

Supps:
fish oil: 2kmg 2-3x daily
Animal Pak Multis
Scivation Chocolate Whey
Optinum Nutrition Chocolate Casein
PrimaForce Beta Alanine: 1 serving preworkout, 1 serving postworkout
Preworkout: 1 scoop NOxplode with 5g creatine mono added and 1 scoop of orange Xtend, 2 scoop Beta Alanine (only on lifting days)
Workout: 4 scoops Xtend with 5g BCAA and 5g Glutamine added
During the Day: 1 scoop ON Vassive EEA with 2 scoop Grape Xtend, 5g of ON BCAA 5000, 5g of ON Glutamine - sip throughout day.

…and I enjoyed the beers, wine and Pina Coladas while doing it!  Often we hear that we should splurge while on vacation.  Well, I agree that after working hard we should cut ourselves some slack but I also think I’ve worked way too hard to throw caution to the wind.  

I just returned from a 10 day trip to Disney World.  We stayed at a Disney property and never left the “compound”.  This meant that all of my dining options were controlled by Disney for the most part.  I knew this going into the trip as it was my third time there.  I prepared myself by packing my protein powder, natural peanut butter (for my sludge), Xtend and some other amino acid supplements.  I planned a strategy to have fun while hopefully maintaining my progress.

My strategy was as follows:

• Eat as clean as I could during the day.  I made protein shakes and sludge plus I would buy turkey legs.
• Increase my carbs a little bit for energy as I normally eat low carb.  Fruit and wheat bread.
• Eat somewhat sensible dinners and minimize the carbs (but I did eat bread and mashed potatoes occasionally).  I also enjoyed some deserts but would opt for sorbet or a Spanish Coffee or only one scoop of ice cream.
• Minimize sugary drinks.  I would order vodka over ice and add Xtend for my cocktail.  But I did drink some beers and cocktails too.
• Moderation!
• Workout.  I would lift in the morning and walk my butt off during the day.

There are other things I did to eat clean such as buying Disney’s smoked turkey legs for mid day and evening snacking, packing cashews, microwaving eggs, ordering salads, buying mixed berries only at the yogurt counter and so on.

Believe or not, this was not a hassle to do and did reduce some of the food costs (not much though).  Also, I conservatively estimated that we walked 7-10 miles a day on the days we went to the theme parks.

I think I had what would qualify as a “cheat meal” once a day but between the clean eating and exercise it didn’t cause any problems.  I actually lost about 3lbs on this trip!