kenji211’s BodyBlog

Training is going pretty well all things considered.  I am down to 203 (from 212) and it appears that I am getting leaner and my abs are more visible than before.

My forearm tendonitis is still plaguing my workouts especially bis and back.

Chest day went like this:

Flat barbell bench

135 x 12,  225 x 12,  275 x 10,  315 x 2 (hurtin’ on this set),  225 to failure

Incline dumbell bench

80 x 10,   90 x 8,  90 x 8 (forearms started hurting bad)

Cable flyes

45 x 10,  50 x 8,  50 x 8 (forearms are hurting REALLY bad at this point)

Tricep cable pressdown w/stright bar

180 x 12,  200 x 10,  200 x 10

I did some more tricep exercises but don’t want to bore you with the minutia associated with describing a daily workout.  After lifting I did 25 minutes on the elliptical.

I need to have my forearms checked out by a Sports Medicine Doctor and plan on doing so shortly.

If any of you have tips on how to ease or eliminate the pain please chime in.  I am willing to try just about anything short of surgery.  I know part of the answer is to rest and use the affected area less.  I have decreased my volume slightly but have kept the intensity the same.  It seems like I will have to cut back on both intensity and volume to make it go away.  I will probably have to cut back on frequency as well.

Oh well.  Such is life.

’til next time…

-kenji

Seriously, I really do like leg day.  It is the most challenging and physically taxing day but I feel it is the most rewarding.  In my opinion squats are one of the best exercises one can do to gain mass (deadlifts run a close second).  My leg workout went something like this….

Squats

135 x 12,   225 x 12,   265 x 10,   405 x 3,   315 x 8

Leg Press

675 x 14 (14 plates + sled),   855 x 12 (18 plates + sled),   1,035 x 6  (22 plates + sled)

Leg extensions

Three sets for some amount of reps….I wasn’t paying attention at this point.  I was worn out.

Leg Curls

Three sets for some amount of reps….I wasn’t paying attention at this point.  I was worn out.

Just a tip to those looking for a new leg (quad focused) exercise.  Barbell hack squats are the sh*t.  They blow up your quads and are a great compound movement.

Today I am going to do about 40-50 minutes on the elliptical along with some calves and abs.  Kind of a "rest" day if you will.

’til next time…

-kenji

I did 42 (not 40 and not 45 ) minutes on the elliptical yesterday after lifting calves.  I am feeling very motivated and am starting to see some results.  Even my Wife says she is starting to see improvements in my mid-section and she never claims to see results in the short-term (seeing me everyday makes it difficult to notice).

Today is back and biceps.  Hopefully my tendonitis will let me lift heavy and not kill my back/bi day…again.

I know I keep saying this but I gotta get some pics up.  I plan on posting up a progress pic of when I was 139 lbs. a few years back.

My weight has gone from 211 to 204 in about 3 weeks.  I don’t like the fact that I am dropping weight so quickly since I spent the last six months trying to pack it on.  However, it appears to be a good loss of weight which adds definition and not a loss of muscle and apparent size.  Albeit, I am sure I have sacrificed some muscle but it’s nothing I’m going to lose sleep over.

’til next time…

-kenji

As we all know, Monday is chest day at gyms across America.  I stuck to tradition and worked chest like the majority of others in the gym.  Overall things went well.  However, I am starting to develop tendonitis in my forearms that is limiting my ability to train hard.  Anyways, chest day went something like this:

Flat bench barbell

135 x 10 (warm up)

185 x 10 (warm up)

235 x 12

275 x 10

315 x 4

255 x 10

Dumbell Incline Bench

80s x 10

90s x 8

100s x 6

60s x 8 (slow and controlled)

I did some flyes and some decline dumbell press and finished everything up with 15 minutes (that’s all I had time for) on the elliptical.

Today I am going to take some well deserved rest and only hit up the elliptical for 45 minutes.

’til next time….

-kenji

I strayed from my good behavior this weekend.  Going out on a boat and hanging out on an island all day did not work wonders for my cutter.  Too many mojitos and too much bourbon had a lot to do with it.  Anyways, it is a small setback (totally my fault and a whole lot of fun) which I will forget about and keep pressing on.

I will have some new pics up soon….

-kenji

I need to get some pics up.  Especially a pic of when I was 139 lbs. 

If I can only find a way to add a couple of hours to the day I can get some more stuff done…

Today is leg day.  Hopefully I will still have some energy left after legs to do cardio.

-kenji

Yesterday was a great day in the gym.  Despite my decreased carbohydrate and caloric intake I was able to manage a new personal best for deadlifts.  My workout went something like this:

135 x 8 (warm up)
225 x 8
365 x 8
455 x 2 (solid and with great form)
495 x 1 (all I had left)

This is 20 lbs. heavier than my last max of 475 lbs. about a month ago.

I should have just put on another 5 lbs. on it and killed my goal of 500 lbs. In any event, I am still happy with this lift.

In terms of bodyweight I am down about 6 lbs. since last monday.  I am sure some of it is water, a little bit is fat, and the rest is due to having less undigested food in mah belly (I was eating A LOT when bulking). I have reduced my caloric intake through portion control and carb reduction.

Gotta get them abs…

-kenji

I am actually starting to like doing cardio.  I have been doing 15-25 (whatever I can fit in after lifting) minutes on the elliptical and it isn’t all that bad.

I hate running at this weight because it is hard on my knees and shins.  After I drop some fat perhaps that will change.

In any event, the tips I have been getting from other bodyspace members has been great and keeps me motivated.  Thanks guys!

-kenji

This Sunday was leg day.  I was concerned that decreased calorie intake would affect my lifting.  This was not the case on Sunday. 

Squats went something like this:

135 x 12 (warm-up)

225 x 12

275 x 10

315 x 8

365 x 5ish (one with a slight spot)

Hack squats (using a barbell not the machine) went well also:

225 x 10

315 x 8

315 x 6

As for diet…this weekend was tough to stay on track.  However, for the most part things went well. 

I need to get some pics and measurements taken to demonstrate the "before" so I have something to refer to down the line. 

-kenji