Neuby’s BodyBlog

BF% taken the other night - approximately 15% ?? Not too sure this is correct.  Below are my caliper measurements.

Chest - 6 mm, Ab - 8 mm, Thigh - 6 mm, Bicep - 6 mm, Tricep - 6 mm, Subscapular - 10 mm, Suprailiac - 8 mm, Lower Back - 12 mm, Calf - 6 mm

Some new PR’s to share . . . 
DB Flat Press
130×4 *PR*

Bent Over BB Rows
315×5 *PR*

Stiff Legged Deadlift
315×5 *PR*

After reading through a few threads, which got me motivated, and I made the decision to push a little harder on my hypertrophy days (upper/lower) body.  I recorded a few PR’s which are listed below . . .

DB Flat Press
90×10, 3 sets

Bent Over BB Rows
225×10, 3 sets

Front Squat & SLDL
225×10, 3 sets each

Having my bodyfat % and measurements taken tonight . . . so we shall see what type of progress I have made through 7 weeks . . . .

On a roll . . . couple more PR’s to record today.

Front Squat
290×5
300×5 *PR* - really pumped about hitting this

Stiff Legged Deadlift
300×5
300×5

Current Weight - 215lbs
Marcos 225/295/55 (Leg Day)

More PR’s again today ! ! ! I am very happy, as my progression UP continues . . .

Bent Over BB Rows (felt very solid)
295×5
295×5
295×5 *PR*

DB Flat Bench
125×5 *PR*
125×4
120×5 (very solid 5 - dropped my poundage, set 2 really pushed me)

Overhead DB Press
80×5
90×5 *PR* (whew!)
80×5

Shoulders seem to have always been my weak point (strength wise). These are 3rd in my sequence of power exercises . . . but I am not making excuses.  My goal at the start was 95’s, so I am almost there.

More highlights for my leg today tomorrow -

Today’s Highlights - well I said I would break some more PR’s today and I did just that.

Front Squats
275×5
275×5
285X5 *PR*

Stiff Legged Deadlift
295X5 *PR*
295×5
225X5

My squats felt real strong today, although the bar was moving on me somewhat, which pissed me off.  Only did 2 sets of heavy on the SLDL, considering I didn’t want to chance it with my back . . . so I let up, smart me

Well, until next week’s POWER days, which will bring some new PR’s to this blog.

It’s been awhile since my last post, I felt it was getting repetitive.  I will continue to update more frequently than the past few weeks, but with more quality information.  That is of course if anyone reads this?!!

My training program has not changed since I starting blogging, except I bumped my week to start on Monday (Day 1), which was originally Sunday.

Current Training Split -
Day 1, Monday - Upper Body Power
Day 2, Tuesday - Lower Body Power
Day 3, Wednesday - Cardio
Day 4, Thursday - Upper Body Hypertrophy
Day 5, Friday - Lower Body Hypertrophy
Day 6, Saturday - Cardio/Rest
Day 7, Sunday - Cardio/Rest

Days 6/7 will be switched up, with one day cardio and the other completely off

Current Diet - cutting phase
250-195-55
225-295-50 (Leg Days)

Today’s Highlights - hit all new PR’s today, and I will continue to break them!!
Bent Over BB Rows
265×5
265×5
275x5 *PR*

Flat DB Bench
120×5
120×5
120x4 *PR*

DB Shoulder Press
80×5
80×5
85×4

Felt pretty strong on Back, chest was solid, but shaky in my last set, shoulders (I need to get a spot), I know I can reach my goal of 95’s.

 Anyone who reads this blog(s), thankyou. 

Was supposed to do hypertrophy lower body today . . .  but felt tired and needed and complete day of rest.  Tomorrow will be back to work.

Cardio - (HIIT):
- Stairmaster Stepper

5 min warm-up

15 min of intervals
- 45 sec @ Level 4/5 (50% max)
- 15 sec @ Level 10/11

10 min cool down

Tried the stepper today (HIIT style) . . . much harder than I thought.  First max interval took me right off the machine!  Got in a much better flow after a few intervals, really worked the legs.

Abdominals:
- Lying Bench Crunch 3×20
- Leg Raises 3×10 (2 sets w/ 10#)

Diet (totals) - 225/195/55
Calories:
Protein:
Carbs:
Fats:

Supplements
Whey Protein - ON
Seasamin - Scivation
Xtend - Scivation
Creaform - Primaforce
Fat Oil Caps (Omega-3) - NOW
Glucosamine - NOW