billfinkbiner’s BodyBlog

Things are moving along very well.  I have gained another 5 pounds and have added an inch to both my thighs and calves.

Body fat has of course gone up from when I was shredded this summer, but that is unfortunately part of the bulking process.  

I attribute most of my gains to finally eating real food as many meals as possible and increasing my carbs.  It is ver hard for me to eat real food every 2 hours on the nights that I work, so unfortunatly I have to depend on whey/casien/egg shakes.  But on my days off I now am eating every 2 hours and only have a pre/inta/post workout shake (yes thats three shakes) and one before bed.  Other than that its tuna and salmon steaks, Paul Newman’s pinapple salsa, granny smith apples (they rock), organic brown eggs, brown rice, oatmeal with honey and lots of natural peanut butter, and spicy tuna rolls from my favorite sushi joint.

Suppliments are great and I use a lot of them, but nothing can beat real, clean, tasty, food.

Today was my first leg day of my modified P/RR/S program.  I don’t think I quite nailed it.  For the last ten weeks I have been doing very high reps and intensity.  This was my first power leg day in a long time.  I started with leg curls to warm my knees and pre exhaust my hams.  1 warm up set at 20 reps followed by two work sets at 12.  I know that those numbers don’t sound like power rep ranges, but my legs respond better to higher reps.  

I follow that with extensions.  One set at 20 to warm up and two work sets at 15.  I was able do do more reps than I thought so next power wotkout will definately need more weight.

Next was feet together hack squats; hams touching calves.  Until today I had been doing 10 x 10’s with no more than 30 seconds rest between sets at very light weight, so I had no idea how I would react today.  Three sets at 15 reps grinding out the last few, but I think that I gave up too soon and should have tried for more.  On the last set I did 6 x-reps, but I don’t think I was low enough to get the full effect of the partials.  By this time I did have a hell of a pump though without the cramping of the last ten weeks.

My final exercise was a new one for me, walking lunges three sets at aproximately 30 steps.  I honestly lost count.  My form was loose at times, but I got an excellent stretch.  

Tomorrow’s soreness will really tell me how well I did today.  If I’m not that sore then I’ll need to rethink and weigh my power day.