bwestgat 
"Time to gain some mass. I would like to compete again in April 2010."
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Archive for January, 2009
Friday, January 30th, 2009
Today was a new personal best on my narrow grip pullups. On my first set I got 25 which is 10 above my personal best! Then throughout my 4 sets I managed to bang off 65 reps! I can’t believe that I have lost 2.8% body fat and in that time I have gotten stronger every week! This is awesome. I used to think that the only way to do this was to be on performance enhancing drugs, but I am doing all this completely natural. The human body is an amazing thing when you push it. Stay intense!
10 minute run on the treadmill at 6.5mph and 2 incline
Narrow grip pullups - 25, 15, 13, 12 - Total 65 (last week I did 45 so I beat it by 20!!!)
One armed rows 15×3 using 80lb dumbells (last week I did 70lbs)
inverted pullups (feet on ground) - 3 sets of 15
Pass back and forth barbell curls using 80lbs up to 10 (last week I used 70lbs)
Dumbell Hammer curls - 45lbs for 3 sets of 12 (last week I used 40lbs)
back extensions - 4 sets of 15
I am hving so much fun!
Posted in Training
Thursday, January 29th, 2009
Here are some pics to show my progress from December 29th to January 29th. I am happy with the progress to date. I have a long ways to go to compete but this is a great start. What do you think?
December January
 
 
  
Posted in Training
Thursday, January 29th, 2009
Inclined dumbbell press 15×2 at 75lb dumbells and 14×1 at 75lbsDecline Press 15×2 at 205lbs on the smith machine, 13×1 at 205lbs
Press downs 15×3 at 70lbs
Bench dips 15×3 2 plates for one set then 2 plate plus 35lbs for 2 sets
Shrugs 15×3 with 90 lb dumbells
V-ups - 4 sets of 20
crunches - 4 sets of 20
Posted in Training
Thursday, January 29th, 2009
waist - 33.25 down 1.75 inches
Legs - 23 - same
calves - 14 - same
biceps - 16 - increase of 0.5 inches
chest 43.25 - increase of 0.25 inches
weight 179.2 - decrease of 5.8 lbs
Calipers -
Body fat - 12.6% down 2.8% which means I have lost over 5lbs of fat. Which means I have lost very little if any muscle this month! Woo Hoo! Pictures soon to come!
Posted in Training
Wednesday, January 28th, 2009
I have been eating a bit larger meals lately but today was good so I am expecting to see 170’s tomorrow which I have never seen on the scale since I was in college…
Meal 1 - whey protien, banana, strawberry, skim milk shake.
Meal 2 - tuna casserole
2.5 creatine
workout - legs
Meal 3 - 32g of whey protien with gatorade and 2.5g of creatine
Meal 4 - no fat cottage cheese, 20 ccalories worth of no fat no sugar yogurt, 2 strawberries cut up.
Meal 5 - turkey breast roast with roasted veggies (red pepper, green pepper, sweet potato, mushrooms, red onion, zucchini, etc).
Meal 6 - casiens protien (26g of protien) with water
Posted in Training
Wednesday, January 28th, 2009
Well I priinted out last weeks workout and attempted to up all of my numbers this week. I am happy to say I succeeded. You don’t grow unless you are constantly challanging your body in news ways and upping the intensity…
Free weight squats - bar@20, 235@12, 245@10, 255@8, 265@6 - all sets 10lbs heavier than last week.
Leg presses - 560lbs@12, 590@10, 610@8, 630@6 (20 lbs heavier on all sets than last week)
Stiff legged deadlifts - 85lbs dumbells for 3 sets of 12 (last week I did 80’s)
Standing calf machine raises - 225@12, 240@10, 255@8, 270@6 superset with machine shoulder presses 150@12, 160@10, 170@8, 180@8 - went light on shoulders to see how it felt, injury doesn’t bother me to do this. Went up by 15lbs on all standing calves.
Triset - seated calf raises - 135lbs for 15, 145lbs for 15, 180lbs for 10, 180lbs for 8/ rear delts at 135lbs for 3 sets of 10, Machine shrugs 115lbs a side for 4 sets of 12 (heavier seated calf raises and heavier shrugs then last week)
Good workout and had a lot of fun! That’s what it is all about right?
Posted in Training
Tuesday, January 27th, 2009
Today was my day off. I still did 4 sets of 20 reverse crunches and 4 sets of 20 crunches because I forgot to do them yesterday. I wanted to do cardi otoday but ran out of time and energy.
Meal 1 - whey protien, banana, strawberry, skim milk shake with 5g of creatine.
Meal 2 - 1 chicken breast and one slice of pineapple and some spinich cut up and rolled up in a whole wheat wrap
Meal 3 - tuna casserol - a bfl recipe
Meal 4 - 1 chicken breast and one slice of pineapple and some spinich cut up and rolled up in a whole wheat wrappper
Meal 5 - salmon, tomato whole wheat pasta dish.
Meal 6 - casiens protien (26g of protien) with water
Posted in Training
Tuesday, January 27th, 2009
Meal 1 - 2 eggs, 6 egg whites, 1/3 cup of oatmeal with a bit of splenda, multi vitamin, omega 3 capsul and coffee.
Meal 2 - salmon, brown rice and broccoli
2.5g of creatine
workout - back and bis
Meal 3 - protien (36g), banana, strawberries (2.5g of creatine), skim milk shake
Meal 4 - salmon, brown rice and half a red pepper
Meal 5 - lightly breaded cod (bfl recipe), brown rice, broccoli
Meal 6 - casiens protien (26g of protien) with water
All that fish has really made a difference. I am back down in weight again and my waist is smaller and I am feeling ripped.
Posted in Training
Monday, January 26th, 2009
I blew last weeks numbers out of the water. I had my training partner on blackberry (e-mail) and we were going set for set trying to beat each other. It was great motivation and made me blow past last weeks numbers. Training partners are invaluable…
pullups -
Last week: 15, 12, 10, 8 - total 45
This week: 20, 13, 10, 10 - total 53
bent over rows -
Last week : 165@12, 175@10, 185@8, 195@6
This week : 175@12, 195@10, 205@8, 215@6
Seated cable rows-
Last week: 160@10, 180@10, 190@8, 200@6
This week: 180@12, 200@10, 210@8, 220@6
Barbell curls -
Last week : 90@12, 90@10, 95@8, 100@6
This week : 95@12, 100@10, 105@8, 110@6 - form bad so will not go up next week.
Seated alternate dumbell curls -
Last week : 45lbs for 10 for 3 sets.
This week : 50lbs for 10 for 3 sets. (falied on my left arm at the 10th rep of my 3rd set)
This afternoon I will hit abs doing crunches and reverse crunches.
Posted in Training
Sunday, January 25th, 2009
To gain mass you have to lift heavy. Each workout I do I try to go up from last weeks workout, whether it is 5 lbs or 10 lbs or one extra rep or shorter time between sets, etc. Your body has to always be pushed past what it did last time if you want it to grow. Here are my last weeks and this weeks numbers so you can see how I have upped all of my weights. This was a big increase and you may not increase this much every week, but seet your sites high and try to increase something every single week.
Smith machine bench press - last week: bar@20, 135@15, 205@12, 225@9, 225@6.5, 225@4
This week: bar@20, 135@15, 205@12, 225@10, 230@8, 235@6
Smith machine inclined presses - last week: 155 @ 10, 8, 6
This week : 155@12, 165@8. 175@6
Dumbell Pullovers - Last week: 80 @ 10, 10
This week : 90 @ 10, 10
Narrow Grip presses - Last week: 135@12, 145@10, 155@8, 165@6
This week: 145@12, 155@10, 165@8, 175@5
Skull crushers - Last week: 90@10 for 3 sets
This week: 95@10 for 3 sets
One legged calf raises This week: 20lbs superset with toe taps - 20/50 for 3 sets
This week : 25lbs superset with toe taps - 20/50 for 3 sets
Posted in Training
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