Terracotta’s Bodyblog

I changed my rep scheme so that I am doing a better amount of volume (higher). There is 1 day rest between each workout, so it’s day1/rest/day2/rest/day3/rest/day4/rest/day1 etc, with an extra day taken here or there if needed.

Day 1 - Lower w/ deadlift emphasis
Deadlifts 4 sets of 4-8 reps
Sumo Squats 4 sets of 4-8 reps
Walking lunges 4 sets of 4-8 reps

Day 2 - vertical upper
Incline DB Press 3 sets of 8-11 reps
Yates Row 4 sets of 4-8 reps
Military Press 4 sets of 4-8 reps
OH DB Press with palms facing e/o 3 sets of 8-11 reps

Day 3 - lower w/ squat emphasis
Squats 4 sets of 4-8 reps
RDLs 4 sets of 4-8 reps
Reverse Lunges 4 sets of 4-8 reps

Day 4 - horizontal upper
Pendlay Rows 4 sets of 4-8 reps
Flat Bench Press 4 sets of 4-8 reps
flat db flyes 3 sets of 8-11 reps
bent over rear delt flyes 3 sets of 8-11 reps (or what I can do, these are hard )

Height 5′4
Weight 128 (same)
Bust 33 1/8 (same)
Waist 27.25 (-0.25)
Belly in 31 (same)
Hips 34 7/8 (-3/8)
Butt 38 1/8 (- 1/8)
Thigh 21.5 (same)
Calf 12.75 (same)
Bicep relaxed 10.75 [same] flexed 11 1/8 [same]

Workouts:

nov 11, 2007
Squats 45# 6 55# 6 65# 6 75# 5 75# 5
RDLs 75# 8 80# 8,8
Reverse Lunges 20# 6,7,6
Nov 14, 2007
Pendlay Rows 65# 6,6,6,6
Flat Bench Press 55# 6,6,6,6
flat db flyes 20# 6,6,6
bent over rear delt flyes 5# 10 7.5# 5,5

Nov 16, 2007
Deadlifts  100#5,5,5,5
Sumo Squats 65# 5,5,5,5
forward db lunges 23# 4,4,4,4

November 19, 2007
Incline DB Press 20# 11,11,11
Yates Row 75# 6,6,6,6
Military Press 45#5,5,5,5

nov 21, 2007
Squats  75# 6,6,6,6
RDLs 80# 6,6,6,6
Reverse db Lunges 23# 4,4,4,4

nov 24, 2007
Pendlay rows 65# 5,5,5,5
bench press 55# 6,6,6,6
flat db flyes 15#11,11,11
rear delt flyes 7.5# 5,5,5

Nutrition (From Nutridiary)

Start:       Nov 10 2007
End:     Nov 25 2007
Data:     16 values

Minimum intake:     1723 kcal
Maximum intake:     1941 kcal
(Corrected) Average expenditure:     2150 kcal

Average intake:     1830 kcal
Average expenditure:     2150 kcal
Total difference:     -5120 kcal
Total Estimated weight loss:     1.46 lbs

* This is the first time I did measurements with the Myotape. The myotape is very easy to use, I recommend it

* I’ve been losing an average of 0.6 lbs per week since October 4th, with average calories of 1854. This translates to a 300 calorie daily deficit (0.6 * 3500/7), which means my maintenance calories are about 2154.

Height 5′4
Weight 128 (-1)
Bust 33.125 (-0.875)
Waist 27.5 (-0.25)
Belly in 31.0 (- 0.375)
Hips 35.25 (same)
Butt 38.25 (-0.25)
Thigh 21.5 (-0.25)
Calf 12.75 (-0.25)
Bicep relaxed 10.75 [same] flexed 11.125 [-0.125]

Workouts

Nov 3, 2007
Pendlay Rows 65# 8 70# 6,5
Flat Bench Press 55# 8 57# 7,8
Flat db flyes 18×2# 10,8,8
Bent over rear delt flyes 5×2# 10,10,10

Nov 6, 2007
Deadlifts 95#8,8,8
Sumo Squats 65# 8,8,6
Walking lunges 18×2# 8,8

nov 8, 2007
Incline DB Press 23×2# 8,8,8
Yates Row 70#8,8,8
OH DB Press 18×2# 8,8,8
OH DB Press with palms facing e/o 18×2# 6,6,5

Measurements (compared with Oct. 22nd) 

Height 5′4
Weight 129 (same)
Bust 34 (same)
Waist 27.75 (same)
Belly in 31.25 (-0.25)
Hips 35.25 (same)
Butt 38.5 (-0.25)
Thigh 21.75 (-0.25)
Calf 13 (same)
Bicep relaxed 10.75 [same] flexed 11.25 [same]

Workouts 

Oct 23, 2007
Pendlay Rows 65# 8,8,8
Flat Bench Press 55# 9,9,8 (raise weight next time)
Flat db flyes 15×2# 10,10,10 (raise weight next time)
Bent over rear delt flyes 5×2# 10,10,10

Oct 26, 2007
Deadlifts 95# 8,8,8
Sumo Squats 65# 8,8,6
Walking Lunges 18×2# 8,8,8

Oct 29, 2007
Incline DB Press 23×2# 8,8,8
Yates Row 70#8,8,8
OH DB Press 18×2# 8,8,8
Lateral Raises 8×2#8,8,8

Oct 31, 2007
Squats 65# 6,6,6
RDLs 80# 8,8,8
Reverse lunges 20×2# 6,6,6