Terracotta’s Bodyblog

February 4,2008

4×8 Complex (Ie. do all exercises then repeat).
Bent-over row 20×2# 8,8,8,8
Deadlift 85# 8 80# 8,8,8
Lunge 20×2# 8 18×2# 8,8 13×2# 8
Bicep Curl 13×2# 8,8,8,8
W Press 20×2# 3,3,3,3
Lying 2-arm Tricep Extension 13×2# 8,8,8,8
OH Squat 13×2# 8,8,8,8

Bodyweight 1 legged calf raises 2×25
- Did 1 set half way between above complex, and 1 at end

Feb 6, 2008
Back Squat (medium stance):    55# 10,10
RDL:                 65# 10,10
Bench Press:       55# 5,5,5,5,5
Rack Chins:     bar set 4 holes up, 7,7
BW 1-legged calf raises 25,20
Rotator Cuff - external/internal rotations, 2.5 lbs, 2 sets each

Feb 10
Workout
4×8 Circuit (Ie. do all exercises then repeat).

BB Bent-over row 45# 8,8,8,8
BB Deadlift 80# 8,8,8,8
DB Lunge 15# 8,8,8,8
DB Bicep Curl 15# 8,8,8,8
BB Military Press 45# 3,3,3,3
Lying 2-arm DB Tricep Extension 13# 8,8,8,8
BB OH Squat 25# 8,8,8,8

Bodyweight 1 legged calf raises 2×20
- both done at end of workout.

Feb 13
Back Squat 55# 12,10
RDL  65# 12,12
Bench Press 55# 8,8,8
Rack Chins
BW 1 legged calf raises 25,25
Rotator Cuff - external/internal rotations, 2.5 lbs, 2 sets each

Feb 16
4×8 Circuit (Ie. do all exercises then repeat).
BB Bent-over row 45# 8,8,8,8
BB Deadlift 80# 8,8,8,8
DB Lunge 15# 8,8,8,8
DB Bicep Curl 15# 8,8,8,8
BB Military Press 45# 3,3,3,3
Lying 2-arm DB Tricep Extension 15# 8,8,8,8
BB OH Squat 35# 8,8 25# 8,8
Bodyweight 1 legged calf raises 2×25
- both done at end of workout.

Feb 18
Back Squat 60# 10, 10
Romanian Deadlifts 65# 10,10
Bench Press 60# 5×5
Rack Chins (set at 5 holes) 5,5
Bodyweight 1 legged Calf Raises 25,25,25
Internal/External Rotations, 2 sets each at 2.5#
Various ab exercises (heel press to ceiling, crunches with legs elevated, twisting crunch)

Feb 21
5×8 circuit
BB Bent-over row 50# 5×8
BB Deadlift 80# 5×8
DB Lunge 15# 5×8
DB Bicep Curl 15# 5×8
DB Overhead Press 15# 5×8
Lying 2-arm DB Tricep Extension 15# 5×8
DB OH Squat 15#  5×8
Bodyweight 1 legged calf raises 4×20
- done at end of workout.

Feb 24
Back Squat 60# 10, 10
Romanian Deadlifts 65# 12,12
Bench Press 60# 4×6
Rack Chins (set at 5 holes) 6,6
Bodyweight 1 legged Calf Raises 20,20,20,20
internal/External Rotations, 3 sets each at 2.5#
AB Circuit (various reps, done to fatigue but about 6-10)
2 sets of Reverse Crunch, Hanging leg raise, heel press, reg. crunches, twisting crunch

Feb 26
4×8 (All Exercises) Circuit (Ie. do all exercises then repeat).

BB Bent-over row 50# 4×8
BB Deadlift 75# 4×8<<<<< decreased weight -5 lbs
DB Lunge 15# 4×8
DB Bicep Curl 15# 4×8
DB Overhead Press 15# 4×8
Lying 2-arm DB Tricep Extension 15# 4×8
Front Squats 40# 4×8<<<<< Changed to front squats here, felt great, used the oly style grip here

Bodyweight 1 legged calf raises 4×20
- done at end of workout.

and Various AB stuff.

February 28
Back Squat 60# 12,12
Romanian Deadlift 70# 10,10 <<<<< increased weight +5 lbs
Bench Press 60# 8,6,6 <<<<< couldn’t get 3×8 here today, maybe next time
1 arm db bent rows 30# 10,10
DB Pullover 20# 15 25# 10
Calf Raises 20,20,20,20
Various AB stuff

March 3rd
3×8 (All Exercises) Circuit (Ie. do all exercises then repeat).

BB Bent-over row 50# 3×8
BB Deadlift 75# 3×8
DB Lunge 15# 3×8
DB Bicep Curl 15# 3×8
DB Overhead Press 15# 3×8
Lying 2-arm DB Tricep Extension 15# 3×8
Front Squats 40# 3×8

March 6th
Back Squat 65# 10,10 <<<<< increased weight +5 lbs
Romanian Deadlift 70# 10,10
Bench Press 60# 8, 57# 8,8
1 arm db bent rows 30# 10, 8
DB Pullover 25# 12,12
1 legged Calf Raises 25# 20,20
Various AB stuff

March 12th
Back Squat 65# 10,10
RDL 70# 12,12
Bench Press 58# 8,8,8
1 arm bent rows 30# 10,10

Jan 6, 2008
Incline Bench 45# 8,8,8
Deadlifts 85# 5,5,5
1 arm db rows 30# 8,8,8 (each)

Jan 9, 2008
Narrow Stance Squats 55# 10 60# 10,10,10
RDLs 60# 10,10,10

Jan 11, 2008
Pendlay Rows 60# 10,10,10
Bench Press 55# 7,7,6
DB flyes 18×2# 10,10
Rear delt flyes 2.5×2# 15,15

Jan 15, 2008
Deadlifts 105# 5,5,5
Sumo Squats 75# 6,6,6

Jan 18, 2008
Horizontal Pullups (underhand) 10,10
Yates Row (overhand) 65#8,8
Military Press 45# 5,5
cg chins (negatives) 4,4

Jan 22, 2008
Narrow stance squats 65# 5,6,5
RDLs 75# 6,6,6

Jan 25, 2008
Pendlay Rows 65#6,6,6
Bench Press 55#6,6,6,6
DB flyes 18×2# 10
Rear Delt Flyes 5×2# 10,10,10

January 29, 2008
deadlifts 105#5,5,5,5
Sumo Squats 75# 6,6,6
Lunges 45# 6,6,5

January 31, 2008
Yates Row (overhand) 75#8,8,8
Military Press 45# 6,6,6
CG Chins (negatives) 5,5

December 10, 2007
Squats (narrow) 45#5 55# 5 65# 5 75# 5 70# 5,5
RDLs 75# 8,8 80# 6,6
Step Ups 20×2# 4,4,4 (not alternating)

December 13, 2007
Pendlay Rows 65# 5 ,5,5,5
Bench Press  55# 5,5,5,5
palm facing db press 20×2# 8,8,8
bent over rear delt flyes 5×2# 8,8,8

december 15, 2007
Deadlifts 105# 5,5 135# 2,2
Sumo squats 65# 8,8,8
Donkey calf raises - 3 sets

december 17, 2007
horizontal pullups (underhand) 8,8,8
yates row (overhand) 75# 6,6,6,6
Military Press 45# 5,5,5,5
cg chins (negatives) 5,5,5,4
External Rotations 3 sets @ 2.5 lbs
Internal Rotations 3 sets @ 2.5 lbs

December  20, 2007
Squats (narrow) 55# 5 65# 5 70# 5,5,5,5
rdls 80#8,8,8
step ups 18×2# 6,6,6 (not alternating)

December 22, 2007
Pendlay Rows 65# 5,5,5,5
Bench Press 55# 5 ,5,5,5
db flyes 18×2# 8,8,8
bent over rear delt flyes 5×2#10,10,10

December 24, 2007
Deadlifts 105# 5,5 135#2,2
Sumo squats 65# 8,8,8

December 26, 2007
horizontal pullups (underhand) 6,6,6
yates row (overhand) 75# 7,7,7
Military Press 45# 6,6,6,5
cg chins (negatives) 6,6,5,5
External Rotations 3 sets @ 2.5 lbs
Internal Rotations 3 sets @ 2.5 lbs

December  28, 2007
Squats (narrow) 70# 6,6,6,6
rdls 85#8,8,8
step ups 18×2# (not alternating) 7,7,5

December 31, 2007
Pendlay rows 65# 6,6,6,6
bench press 55# 6,6,6,6
db flyes 18×2# 10,10,10
bent over rear delt flyes 5×2# 10,10,10

Got sick at the beginning of the month, first workout after that,

 Jan 6, 2008
Incline Bench 45# 8,8,8
Deadlifts 85# 5,5,5
1 arm db rows 30# 8,8,8 (each)

Nov 28, 2007
Deadlifts 100# 5,5,5,5
Shoulder Press 45# 6,6,6,6
Standing Calf Raises 95# 15,15,15
Various ab exercises

November 30, 2007
Squats 75# 5,5,5,5
RDLs 80# 8,8,8

December 2, 2007
Pendlay Rows 65# 6,6,10 70# 5
bench press 55# 7,7,7,7
flat db flyes 18# 8,8,8,8

December 5, 2007
Deadlift  100# 5,5,5,5
Sumo squats 65# 6,6,6,6
calves

December 7, 2007
Horizontal Pullups 6,6,6,6
Yates Row (overhanded) 65# 8 70# 8 75 # 6,6
Military Press 45# 6,5,5,5
CG Chins (Negatives) 6,5,5,5
External Rotations 3 sets @ 2.5 lbs
Internal Rotations 3 sets @ 2.5 lbs

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

Measurements compared to 1 week ago

Height 5′4
Weight 129 (-1)
Bust 34 (same)
Waist 27.75 (-0.25)
Belly in 31.5 (-0.25)
Hips 35.25 (-0.25)
Butt 38.75 (same)
Thigh 22 (same)
Calf 13 (same)
Bicep relaxed 10.75 flexed 11.25

Workouts

Oct 16, 2007
Deadlifts 95# 8,8,8
Sumo Squats 65# 8,8,8
Walking Lunges 15×2# 8,8,8

Oct 18, 2007
Incline db press 23×2# 6,6,6
Yates row 65# 6 70# 6,6
OH DB press 18×2# 6,6,6
Lateral raises 8×2# 6,6,6

Oct 21, 2007
Squats 75# 6,6,6
RDLs 85# 6,6 80# 6
Reverse Lunges 18×2# 6,6,6

Diet

Start:       Oct 14 2007
End:     Oct 27 2007
Data:     8 values

Minimum daily value:     1628 kcal
Maximum daily value:     2037 kcal
Average daily value:     1859 kcal
Average Distribution:     F:27% C:44% P:29%

Some measurements - Oct 16, 2007

(very close to the same as the prev. ones, but I want to keep track of progress in line with my diet)

Height 5′4
Weight 130
Bust 34
Waist 28
Belly in 31.75
Hips 35.5
Butt 38.75
Thigh 22
Calf 13
Bicep relaxed 10.75 flexed 11.25

Caloric Overview

Start:   Oct 04 2007
End: Oct 14 2007
Data: 10 values

Minimum daily value: 1705 kcal
Maximum daily value: 2124 kcal
Average daily value: 1851 kcal
Average Distribution: F:28% C:43% P:29%

Workout Overview (Oct 4-14)

Oct 4, 2007

Pendlay Rows 45# 5 55# 10 60# 10 65# 6,6
Flat Bench 45# 5 55# 6,6,6
Flat DB Flyes 15×2# 10,10,8

Oct 8, 2007
Deadlifts 95# 8,8,6
Sumo Squats 65# 8,8,8
Walking lunges 15×2# 7,6,6

Oct 10, 2007
Incline db bench 23×2# 6,6,6
Yates Row 65# 7,7,7
OH db press 18×2# 6,6,6
Arnold Press 15×2# 6,6,6

Oct 12, 2007
Squats 65# 8 75# 6,6
RDLs 85# 6,6,6
Reverse Lunges 18×2# 6,6,6

October 14, 2007
Pendlay Rows 65# 8,8,8
Flat Bench 55# 6,6,6
Flat db flyes 15×2# 10,10,10
Bent over rear delt flyes 5×2# 10,10,10