bwestgat’s BodyBlog

today is chest and tris.  Anther great day with a personal best on the inclined dumbell press.

Workout:

Inclined presses (warm up with a set of 15 at 50lbs) - 90lbs for 12, 10, 10

Flat Smith machine bench press - 10 at 235lbs, 10 at 145lbs, 9 at 145lbs

Inclined flyes - 50lbs for 3 sets of 12

Declined flyes - 1 set of 10 at 50lbs

narrow grip presses - 195lbs for 9

declined narrow grip presses - 195lbs for 10, 205lbs for 8

pushdowns - (strict form no body english) - at 80lbs, 12, 10, 10

overhead cable tricep extensions - 3 sets of 10 at 50lbs (could add about 10 lbs to this)

superset - dumbell kickbacks with body weight dips - 30lbs for 10 and 20 dips, 30lbs for 10 and 20 dips, 30lbs for 10 and 18 dips

Great workout.  Felt good.

Eating:

meal 1 - 1 egg, 5 eggwhites, oatmeal, raisins, coffee, omega 3, multivitamin

Meal 2 - steak wrap

3 g of creatine

workout

Meal 3 - 32 grams of whey, 3 grams of creatine, 591 ml of gatorade

Meal 4 - turkey breast, sweet potatoe and 1/2 a red pepper

Meal 5 - no fat cottage cheese, no fat no sugar yogurt and blueberries

Meal 6 - skewers

Meal 7  - no fat cottage cheese, no fat no sugar yogurt and blueberries

Today was a day of doing 5 interview at work.  I knew it would be busy and that I wouldn’t get a workout in.  At lunch I went for a fast walk around town to get some fresh air (as fresh as you can get in the city) and to get some minimal cardio.  I was feeling a bit exhausted and so didn"t eat as much as I normally do.  My 3rd meal was broken up into 2 meals where I at half of it at meal 3 and half of it at meal 4 and didn’t eat my wrap which I had packed for meal 4.  Course when I woke up the next morning I was pleasantly surprised to see I was down another half inch on my belly to 34 inches (that’s not sucking in but rather as relaxed as possible even sticking it out slightly).  Of course this is great to be loosing the fat, but i am also wanting to gain muscle and you don’t gain muscle eating like a bird.  Anyway here are my meals:

Meal 1: protien shake (banana, 7 frozen strawberries, oatmeal (1/3 of a cup), 32 grams of whey protien, skim milk)

meal 2: steak wrap (whole wheat wrap, 6 ounces of sirloin steak cut up, spinich, a few flakes of low fat cheddar cheese and half a taspoon of no fat mayo)

Meal 3: Chicken breast, brocollii and sweet potato (only ate half)

Meal 4: the other half of meal 3

Meal 5: roasted turkey breast, sweet potato, brocollii, salad with strawberries and a bit of strawberry vinigarette dressing

Meal 6: no fat cottage cheese, no fat no sugar yogurt and bluberries

Just finished my shoulders, traps and abs workout.  It was great.  I have been taking a bit of creatine (3g) before my workout along with a green tea.  The caffiene from the green tea and the creatine seem to be working to help me push hard in the gym.  Here are my numbers:

Smith machine military press - 45lb warm up for 15, 135lbs for 12, 165lbs for 10, 185lbs for 6, 165lbs for 8 drop to 155lbs for 5 drop to 135lbs for 5.  Totally dead, what a great way to start my routine however I was exhausted.

Arnold presses (didn’t get the numbers I was hoping due to intense military presses) - 50lbs for 9, 50 for 8, 50 for 7

seated dumbell side laterals superset with wide grip upright rows to the sternum (not the chin, this gets rid of the traps and works only the medial head, this also helps the pain in my bicep/forarm insertion go from a 8 out of 10 to a 4 out of 10) - 25lbs for 10 and 135lbs for 10, 20lbs for 10 (went down due to poor form) and 135lbs for 10, 20lbs for 10 and 135lbs for 10

rear lateral raises - 3 sets of 10 at 40lbs (tried to work harder on the negative and not dropping but rather bringing it down slowly)

Front barbell smith machine shrugs - 275 for 10, 285 for 10, 305 for 10 - felt strong so wwnt up in weight.  Also finished each set by holding the shrug for 5 seconds before racking the bar, then doing 10 shrugs with no weight

Rear barbell smith machine shrugs - 3 sets of 10 with 235lbs superset with Vups for 3 sets of 20

inclined crunches - 3 sets of 20

Side crunches - 3 sets of 20

Eating:

Meal 1 - 1 egg, 4 eggwhites, oatmeal, raisins, omega 3, multivitamin, coffee

Meal 2 - steak wrap (6 ounces of steak cut up on a whole wheat wrap, with a bit of no fat yogurt, lightly sprinkled with now fat cheese and lots of spinich)

green tea and 3 g of creatine

workout

Meal 3 - 32 grams of whey, 3 g of creatine, 591ml of gatorade

Meal 4 - no fat cottage cheese, no fat no sugar yogurt with blueberries

Meal 5 - steak wrap

Meal 6 - chicken breast, brown rice, brocollii

Meal 7 - no fat cottage cheese, no fat no sugar yogurt with blueberries

And of course I drink many litres of water through out the day.  Specifically a large glass at every meal and a litre of water while I am working out.

Wow what an awesome workout today.  I started by watching some videos on this website of leg workouts.  I analyzed them carefully to make sure I remembered everything that was being done to grow my legs.  I then went into my basement and hit it hard.  The numbers may not show the intensity but all of my sets were slow with great form, pausing techiniques and I think what made it more intense than anything was that I flexed and posed my legs between each set.  What a burn.  After my workout I had a shower and my legs couldn’t stop shaking.  Cool!

Here is my workout:

Smith machine squats - 135 for 15 (warm up), 255 for 10, 275 for 10, 285 for 10 (has to pause between reps from 5 to 10 for 2-3 secs, but I got through it)

Smith machine lunges - 3 sets of 10 at 225lbs (sweating buckets)

front squats - 3 sets of 8 at 185 (I hate these, they are so akward)

Leg extensions ss with leg curls - 3 sets of 10 at 185lbs and 3 sets of 10 at 130 respectively - power up bring it down slowly for a count of 3.

romanian deadlift - 3 sets of 10 with 85lb dumbells

SMith machine standing calf raises holding bar at thigh hieght - 135lbs for 15, 205lbs for 3 sets of 10 (all the way down then pause then all the way up, really felt these)

Smith machine seated calf raises (bar on knees) - 3 sets of 10 at 225 - felt these at the end.

Great workout 4.75 out of 5 for intensity.  I’ll be sore tomorrow.

Eating:

Meal 1 - 1 egg, 5 egg whites, oatmeal, raisins, water, coffee, omega 3, multivitamin

creatine

workout

Meal 2 - protien shake (32 grams of whey, skim milk, 7 frozen strawberries, 3 ml of creatine, 1 banana)

Meal 3 - sirloin steak, sweet potato fries and carrots

Meal 4 - protien shake (same as above without the creatine)

Green tea

Meal 5 - meaty spagettii - (xtra lean ground beef, whole wheat pasta, peppers, mushrooms and canned spagettii sauce)

Meal 6 - no fat cottage cheese, no fat no sugar yogurt, blueberries

I got back from my vacation a week and a half ago.  I enjoyed my holidays and gained quite a few pounds.  I weighed in at 192lbs when I got back and had a 35 inch waist.  The next day I was down to 190lbs and a 34.5 inch waist.  All water retention.  What is worrying me though is that I am as of today 186lbs with a 34.5 inch waist.  Whats up with that!  I’ve lost 6lbs and no inches off the waist.  This is why I don’t look at the numbers to carefully because they can actually be demotivating.  I suspect that I have lost a lot of water which would account for this dramatic loss in weight and hopefully I will be loosing 1-2 lbs a week from now on (I am eating lots of food and not feeling hungry very often).

Looing in the mirror tells me a different story.  What it is telling me is that my muscles are popping, my upper abs are starting to come out nicely (not my lower abs as this seems to be the last place I loose bodyfat), my chest is looking more chisled and my seratus are comming out nicely.  So this is a warning to all of you.  Numbers are fine but don’t tell the whole story.  Body fat melts off different parts of your body at different rates.  The stuff you want gone first will probably be the last to melt off and is probably the area you are measuring the most.  The areas where you think you don’t need to loose fat will loose fat first.  Very frustrating but this is just as much (if not more) a mental game then a physical game, so do your number but don’t get hung up on them if you are still seeing progress in the mirror. 

It’s always tough having a day off and knowing tomorrow is leg day.  I always struggle motivation wise on leg day.  I emjoyed my day off and ate fairly well.  Tomorrow morning i get up and hit legs hard.

Eating:

Meal 1 - 1 egg 5 eggwhites, oatmeal, raisins, coffee, omega 3, multivitamin

Meal 2 - chilli

Meal 3 - Protien shake (banana, 23 grams of whey, 5ml of creatine, 7 frozen strawberries, skim milk, oatmeal)

Meal 4 - chilli

Meal 5 - 18 jumbo shrimp, 1.5 chicken thighs (skinless, didn’t eat to many as these are very fatty), brown rice (very small helping), and a ceasar salad (over did it a bit with the dressing should have been a bit lighter)

Meal 6 - cottage cheese, fat free sugar free yogurt and blueberries

Back and biceps starting to get sore this evening.  My back and bicep workout is really working for me.

Back and bis today and it was a fantastic workout, relly enjoyed it.

Wide grip Pullups - with 35 lbs - 10, 9, 8 then drop to no weight for 6

narrow grip pullups - 12, 10, 10

pulldowns - 190lbs for 3 sets of 10

Cable rows - 3 sets of 10 at 205lbs

machine rows - 177.5 for 3 sets of 10

barbell bicep curls - 100lbs for 3 sets of 10

dumbell inclined curls - 40lbs for 3 sets of 10

arnold style concentration curls - 2 sets of 10 at 40lbs

cable curls on crossover cables - 2 sets of 10

Felt great and looked big

Eating:

Meal 1 - 1 egg, 5 eggwhites, oatmeal, raisins, omega 3, multivitamin, coffee

coffee

Meal 2 - skewer wrap

3 ml of creatine

workout

Meal 3 - 32 grams of whey, 3 ml of creatine, 591 ml of gatorade

Meal 4 - cottage cheese, no fat no sugar yogurt, bluberries

Meal 5 - skewer wrap

Meal 6 - Sirloin steak, sweet potatoe fries, green salad lightly dressed with cesar salad dressing

Meal 7 - cottage cheese, no fat no sugar yogurt, bluberries

After 5 days straight of weightlifting, today is a day off from it.  I did a 20 minute bike ride that made me sweat and got my quads burning.  I also did some abs.  I did 3 sets of 20 reverse crunches, 3 sets of 20 crunches and 3 sets of 20 side crunches.

My eating today:

Meal 1 - 1 egg, five egg whites, oatmeal and a handful of raisins, omega 3 tablet, multi vitamin, coffee

Meal 2 - Protien shake (20 grams of whey, scoop of oatmeal, 7 frozen strawberries, skim milk, 5 ml creatine)

Meal 3 - skewer wrap

Meal 4 - Protien shake (same as above less the oatmeal and creatine)

Meal 5 - chilli (xtra lean ground beef, red kidney beans, tomato soup, onions, vinigar and chilli powder

Meal 6 - cottage cheese, fat free sugar free yogurt and blueberries

Feeling good.

Workout:

Shoulders, traps and abs

Military press on the Smith machine (haven’t done shoulders first in awhile, loved the feeling of strength) - 2 warm ups the 135 for 12, 155 for 10, 165 for 9, 165 for 6 drop to 155 for 7 more then drop again to 135 for 6 more.  Good pump.

Wide grip upright rows - 10 at 110, 10 at 120, 10 at 130 - pain in bicep forarm insertion 8 out of 10 (stupid injury has been with me for almost a year)

arnold presses - 10 at 50, 9 at 50, 8 at 50

rear laterals - 40lbs for 12 (then daughters poopy pants incident) then 12 then 12

Smith machine front shrugs - 255 for 3 sets of 10 last set I did 10 more shrugs with no weight

Smith machine rear shrugs - 225 for 3 sets of 10 last set I did 10 more shrugs with no weight

Abs - V-ups 3 sets of 20, inclined crunches 3 sets of 20, side crunches 2 sets of 20

Eating

Meal 1 - Protien pancakes (see old post for recipe)

Meal 2 - protien shake (banana, 7 frozen strawberries, 1?3 of a cup of oatmeal, skim milk and 20 grams of whey)

Meal 3 - 1 chicken breast, sweet potato, brocolli

3 grams of cratine prior to workout

Meal 4 - (postworkout) - 591 ml of gatorade, 3 g of creatine and 32 grams of whey protien

Meal 5 - cottage cheese, fat free sugar free yogurt, blueberries

Meal 6 - Skewers - chicken breast, multicolored peppers and mushrooms skewered, add a bit of oil and montreal chicken spice

Meal 7 - cottage cheese, fat free sugar free yogurt, blueberries

Another great day.