bwestgat 
"Time to gain some mass. I would like to compete again in April 2010."
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Archive for February, 2009
Saturday, February 28th, 2009
The first picture is December 30th at over 15% body fat.
The second picture is January 29th at 12.9% body fat.
The third Picture is February 28th at 7% body fat.
This is 2 months of progress and I couldn’t be happier. What do you think?
  
Posted in Training
Saturday, February 28th, 2009
HAPPY HAPPY HAPPY HAPPY!
Waist: 32.25 (down 1 inch)
Legs: 23 (same)
Calves: 14 (same)
Biceps: 15.5 (down 0.5)
Chest: 43 (down 0.25)
Shuolders 47.5 (up 1 inch but notoriously inaccurate)
Weight 176.0lbs (down 3.2lbs)
Pecs: 3, 3, 5 (last month: 9, 8, 
Abs: 8, 8, 8 (14, 14, 16)
Thighs: 6, 6, 7 (12, 13, 12)
Tris: 4, 5, 4 (10, 11, 12)
Shoulder blades: 10, 10, 11 (15, 17, 12)
Love handles: 7, 6, 6 (10, 10, 10)
Arm pits: 8, 7, 7 (10, 11, 14)
Body Fat: 6.97% (12.6%)
I am down 3.2lbs and 5.6% body fat. That means I have lost 10lbs of fat. Which means I have gained almost 7lbs of muscle. Now I know this isn’t right. I look good in the mirror but not that good. Nonetheless I am happy with the numbers. Either my measurements today were off or they were off last month. But I am happy with the numbers. I still have a bit of fat on my lower abs, back and legs, that needs to come off, but I am now a step closer. Woo Hoo!
Posted in Training
Friday, February 27th, 2009
Meal 1 - protien, banana, strawberry, skim milk shake, multi vitamin, omega 3 capsule, coffee
5g of creatine
workout les and shoulders
Meal 2 - whey protien and gatorade
Meal 3 - 2 hard boiled eggs and a banana
Meal 4 - roast beef, mashed sweet potato and red pepper and carrots
Meal 5 - 1 chicken breast and 1.5 pineapple rings cut up and wrapped in a whole wheat wrap
Meal 6 - turkey breast, mashed sweet potatos and broccoli
Meal 7 - no fat cottage cheese, yogurt (20 calories worth, no fat no sugar) and 1/4 of a pear
Tomorrow is my measureup and my pictures.
Posted in Training
Friday, February 27th, 2009
10 minute run at 6.5mph and 2.0 incline
Squats - bar@20, 135kbs@15, 275lbs@12, 295lbs@10, 305lbs@8, 315lbs@6, 205lbs for 20 then rest pause then do 5 more.
Smith machine lunges - 3 sets of 10 at 205lbs
Stiff legged deadlifts - 3 sets of 12 at 95lbs (dumbells)
Military smith machine presses - 15@135lbs, 10@185lbs, 7@185lbs, 10@155lbs
Side lateral raises (25lbs) superset with Rear lateral raises - (30lbs) 3 sets of 12
Still to do:
Standing one legged calf raises and toe taps with 30lbs dumbell.
Posted in Training
Thursday, February 26th, 2009
Today was another low carb day. I’ll put carbs back into my diet tomorrow and measureups will be on Saturday. Hopeing for some good numbers.
Meal 1 - 4 eggs, 4 egg whites, 15 almonds, multi vitamin, omega 3 capsul, coffee -
Meal 2 - fajita mix (chicken breast, red pepper, onion and fajita spice) over top of a bed of spinich
5 g of creatine
Cardio and abs
Meal 3 - 1% cottage cheese (just over 1 cup), no fat no sugar yogurt (20 calories worth), and cut up 1/4 of a pear
Meal 4 - fajita mix (chicken breast, red pepper, onion and fajita spice) over a bed of spinich
Meal 5 - chicken breast (BBQ’d) with chicken spice, broccoli and red peppers
Meal 6 - casiens protien and water
Posted in Training
Thursday, February 26th, 2009
Today was HIIT cardio (Sprints) on the treadmill using a 1:1 ration of jog for 1 minute and run for 1 minute. Here is the speeds I used in mph for every minute:
6.5, 8.0, 6.5, 8.1. 6.5, 8.2, 6.5, 8.3, 6.5, 8.4, 6.5, 8.5, 6.5, 8.6, 6.5, 8.7, 6.5, 8.8, 6.5, 9.0, 6.5, 6.0
Total : 22 minutes. Sweating hard (started steaming up the windows in my gym).
Next was abs with 60 seconds rest between sets:
declined reverse crunches - 4 sets of 15 (last set was a rest pause at 10)
declined crunches - 4 sets of 15
Side ball crunches - 4 sets of 15 each side
Great workout. I know I can do more so my next cardio and abs will be even more intense. Got to get serious, I am less than 15 weeks out.
Posted in Training
Wednesday, February 25th, 2009
Meal 1 - 2 eggs, 6 egg whites, oatmeal, multi vitamin, omega 3 capsul, coffee - after having my oatmeal I decided I needed a day off of working out and a low carb 2 days so this is low carb day one.
Meal 2 - turkey breast over top of a bed of spinich with added red pepper, snap peas and walnuts
Meal 3 - 1% cottage cheese (just over 1 cup), no fat no sugar yogurt (20 calories worth), and cut up 1/4 of a pear
Meal 4 - fajita mix (chicken breast, red pepper and fajita mix) over a bed of spinich
Meal 5 - 6.5 shrimp skewers, broccoli and red peppers
Meal 6 - casiens protien and water (also 5 g of creatine)
Tomorrow will be a lower carb day as well, then Friday I will put carbs back in my body and Saturday will be my measureup and photos.
Posted in Training
Tuesday, February 24th, 2009
Decided to try pullups with weight today so I strapped a 45 lber between my legs and did wide grip pullups for 12, 9, 8 then dropped the weight off and did 12 clean reps no weight.
Rows off the floor using narrow grip handle - 6 25lb plates for 10, then added a 7th 25lb plate and did 3 sets of 10
Cable rows - 220lbs for 10, 230lbs for 2 sets of 10, 150lbs for 25
Inclined curls - 3 sets of 10 with 40lb dumbells - got a great pump from these
Preacher machine curls - 70lbs for 11, 9, 8 finished the last rep with a slow negative
Superset straight arm pushdowns (80lbs) with cable rope hammer curls - 3 sets of 10 and for curls - 60lbs for 15, 75lbs for 2 sets of 10.
Another great workout. Very happy with the weighted pullups for 12. They felt light.
Posted in Training
Tuesday, February 24th, 2009
Meal 1 - protien, banana, strawberry, skim milk shake, multi vitamin, omega 3 capsule, coffee
Meal 2 - 2 hard boiled eggs and an apple
Meal 3 - turkey breast, red and yellow peppers on a whole wheat wrap
5g of creatine
workout - back and bis
Meal 4 - 35g of whey protien, 591ml of gatorade, 5g of creatine
Meal 5 - turkey breast, red and yellow peppers on a whole wheat wrap
Meal 6 - cross rib roast, sweet potato and carrot
Meal 6 - no fat cottage cheese, yogurt (20 calories worth, no fat no sugar) and 1/4 of an apple
Posted in Training
Tuesday, February 24th, 2009
Meal 1 - protien, banana, strawberry, skim milk shake, multi vitamin, omega 3 capsule, coffeeMeal 2 - salmon, brown rice, yellow peppers, mushrooms and red onion
workout - chest and tris and calves
Meal 3 - 35g of whey protien, 591ml of gatorade, 5g of creatine
Meal 4 - Buffalo burger on whole wheat with snap peas and spinich
Meal 5 - fajita
Meal 6 - no fat cottage cheese, yogurt (20 calories worth, no fat no sugar) and 1/4 of an apple
Posted in Training
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