bwestgat 
"Time to gain some mass. I would like to compete again in April 2010."
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Archive for June, 2009
Tuesday, June 30th, 2009
Today was about beating last weeks numbers and every day from here on out is about beating previous weeks numbers. I did well today and beat most of my numbers from last week.
Pullups: 21, 14, 12 (4 ,more than last week)
Bent over rows - 4 plates for 3 sets of 8
Cable rows - 210lbs for 3 sets of 10 (5lbs more then last week)
Straight armed pulldowns - 70lbs for 1 sets of 12 and 75lbs for 2 sets of 12 (5lbs more then last week)
Barbell curls - 100lbs for 3 sets of 8
Preacher curls - 70lbs and did 3 sets of 10 (6 reps more then last week)
Inclined dumebell curls - 35lbs for 3 sets of 12
Posted in Training
Monday, June 29th, 2009
I had a great workout today! The focus was on side and front delt heads.
I did a 10 minute run to warm up.
Military press - 185lbs for 6, 6, 175lbs for 2 sets of 8
Smith machine Upright rows - 3 sets of 8 at 115lbs
Seated side laterals - 35lb dumbells for 3 sets of 8
Front cable front raises- 50lb dumbells for 3 sets of 8
Barbell smith machine shrugs to the rear and the front superset - 245lbs for 3 sets of 10 and 10 respectively
reverse crunches - 30, 20, 20
crunches - 30, 20, 20
Tomorrow is back and biceps.
Posted in Training
Friday, June 26th, 2009
I’ve been looking forward to this workout all day. My goal was to do 3 sets of inclined dumbell flyes with 60lbs then superset it with flat flyes using 60lbs. And I did it! It was awesome and I was sweating like crazy after doing this. here is what I did:
Superset inclined dumbell flyes and flat dumbell flyes - 60lbs for 10 each for 3 sets
Inclined smith machine press - 175lbs for 10, 185lbs for 2 sets of 10
Declined smith machine press - 225lbs for 3 sets of 10
narrow grip presses - 205lbs for 6 twice and 185lbs for 8 once
Tricep pressdowns using straight bar - 80lbs for 10, 85lbs for 2 sets of 10
dumbell overhead tricep extensions - 90lbs for 3 sets of 10
Great workout. Lots of fun.
Posted in Training
Friday, June 26th, 2009
Today was leg day. I don’t know why I find going into the gym on leg day so hard. legs just don’t motivate me. I am going to have to find a way to get over this mental block that is for sure. One thing that helps is doing legs at lunch at a gym. It becomes part of my routine and I just go and do it. Even then it is hard. When I am at home, motivating myself to go down to my gym and do legs is almost impossible. like I said, I have to find a way of motivating myself for legs. Today was a good day for legs and I laid down my weights as a baseline. From here on out I need to improve in something every week. This is how to build muscle. I will focus on increasing weights over other intensity techniques (decreasing time between sets, increasing reps, etc.) to try to build as much quality muscle as I can. here is my workout:
Smith machine squats (squat rack was not available) - 235lbs for 3 sets of 10
Leg press - 590lbs for 3 sets of 10 (I could have gone heavier - next time I will do 7 plates a side)
Lunges - 185lbs for 3 sets of 12 (I could have probably gone a bit heavier but these definately gave my quads a good pump).
Leg extensions - 180lbs for 15, 15, 12
Stiff legged deadlifts - 90lbs dumbells for 3 sets of 10 (go up next time)
Leg curls - 110lbs for 15, 15, 12
Seated calf raises - 160lbs for 3 sets of 15
Standing calf raises - 225lbs for 3 sets of 12 (barely)
Overall good workout I will be sore tomorrow that is for sure.
Posted in Training
Tuesday, June 23rd, 2009
I am following the routine so this is what I did (numbers weren’t as good as I hoped but it felt great to push hard without loosing steam and the muscles fatiguing before my energy levels)
Pullups: 20, 13, 10
Bent over rows - 165lbs for 10, 185 lbs for 2 sets of 10 (really felt these in my back today)
Cable rows - 205lbs for 3 sets of 10
Straight armed pulldowns - 65lbs for 12, 70lbs for 2 sets of 12
Barbell curls - 90lbs for 8, 100lbs for 2 sets of 8
Preacher curls - 90lbs for 4 to heavy so dropped to 70lbs and did 3 sets of 8 (haven’t done these for years)
Inclined dumebell curls - 35lbs for 3 sets of 12
Haven’t done arms after back in a long time. It was hard having arms so fatigued prior to doing arms.
Posted in Training
Monday, June 22nd, 2009
I had a great workout today!
I did a 10 minute run to warm up (I ran quite funny, it sucks to be sore).
Military press - 155lbs for 10, 165lbs for 2 sets of 8
Upright rows - 3 sets of 10 at 100lbs (had to be careful not to re-injure my arm)
Seated side laterals - 30lb dumbells for 3 sets of 12
Seated rear laterals - 30lb dumbells for 3 sets of 15
Barbell smith machine shrugs - 275lbs for 10, 295lbs for 2 sets of 8
Dumbell shrugs - 100lbs for 2 sets of 10
hanging leg raises - 3 sets of 15
crunches - 50, 30, 30
Tomorrow is back and biceps.
Posted in Training
Monday, June 22nd, 2009
Today i decided to do sprints. I found a spot where I could do 100 metre sprints. I did 9 sprints total and walked abck to the start. it was awesome but I am having trouble walking now. This really challenges the muscles. I am going to be so sore tomorrow.
After i did my sprints I went to the pool and did 22 laps, I thought for sure my legs were going to sieze up. Feels good to be back. As it is fathers day, my eating was poor. But tomorrow my eating will be back on track.
Posted in Training
Monday, June 22nd, 2009
Day one for me and it is my favourite workout, chest and tris. it was so nice to really push the heavy weight again and take my muscles to thier limits. I am going to enjoy my mass building phase (as long as i can stay injury free).
Bench press - 255lbs for 6, 275lbs for 6, 255lbs for 8, 255lbs for 8
Flat bench dumbell press - 90lbs for 3 sets of 8
Inclined dumbell flyes - 50lbs for 10, 55lbs for 8, 55lbs for 10 (next time I will do 60lbs)
Overhead tricep extnensions - 50lbs for 12, 60lbs for 12, 60lbs for 12 (60lbs was a good weight)
Skull crushers superset with dips - 100lbs for 12/20, 100lbs for 10/16, 100lbs for 10 (barely)/15
Great workout, still working out what weights I can do, then every week I plan on upping the weights…
Posted in Training
Monday, June 22nd, 2009
Well after my competition I have taken 2 weeks off to eat anything and everything I couldn’t eat while preparing for the competition, and I do mean everything. Now my clothes are fitting a bit better (ie. I got fatter) it is time to get back into the iron game. I have dug up an old (june 2008) muscle and fitness magazine and found a great 4 day split routine that is 5 days a week called "mass frequency". The plit goes like this:
Monday : Chest, triceps
Tuesday : Shoulders, traps and abs
Wednesday : Back and biceps
Thursday : Legs, calves and abs
Friday : Chest and triceps (with a different focus then Monday)
Saturday and Sunday are off (actually I will be doing some HIIT cardio on Saturday or Sunday and taking 1 day off).
I will follow this routine loosly. As you can see variability is built in by repeating a body part once a week with a different focus. Now that I have picked out the routine I will also have to get my eating under control again. Easier said then done. I need to eat more for building muscle now not loosing fat. So I will retool my loosing fat diet by adding in a few calories to each meal, for example adding an apple or an egg or some carrots, etc. But I need to add "healthy food" so that I add muscle not fat. Here we go…
Posted in Training
Monday, June 8th, 2009
Posted in Training
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