v1hyp’s BodyBlog

Week # 4                      
                                                                                  21APR07

Well another week is come and gone. As I mentioned last week, I had to go out of town and was sure how my workouts and nutrition plan was going to go? Well, overall I’d have to say that I was quite surprised as to how well it went. Training went well trained Tuesday thru Thursday.

 

DAY:	DATE:	BDY PART:	EXCER:	1ST:	2ND:	3RD:	4TH:	5TH:
TUE	17TH	SHLDS	Seated Dsr (Plams to rear)	4lb/15r	7//12	7//12	7//12
			Seated Frt-R (V-ups)	7//12	15/12	20/12	20/12
			Standing Side	15/12	20/12
			Seated Smith Mil-Press	10//12	30/12	40/12	50/12
			Stand-w/a uprights
		Bicep	Stand-One Arm-Dum/Curls (HS)	5//20	15/20	20/10	20/10
			Stan-Bar Curls (3-ways)	b//15	5//15	5//15	5//15
			Gorrilla Culrs (Short Bar)	12	12	12
		ABS	*HANG-LEG RASIES	3//12	3//12	3//12	3//12
			*CRUNCHES	3//12	3//12	3//12	3//12
WED	18TH	QUADS	WALKED TO GYM 20 MIN (W/U)
			LEG PRESS	90/2-15	180-12	270-12	320-12
			LEG PRESS (START @ BOTTOM)	320-6	270-6
			FRT SQUATS	40-12	60-12	80-12	100-8
			DUM-LUNGES/WALK	10LBS	10LBS
		HAMS	STIFF LEGG DEADLIFTS	20-15	35-15	45-15	55-15
			LYING LEG CURL	40-12	50-12	60-12	70-11
		CALFS	SEATED CALF-R	20-15	20-15	40-12	40-12
			VERT-STANDING CALF R (FS)	70-10	70-10	70-10	70-10
WED	19TH	CHEST	INCL-DUMB-BNCH	30/15//2s	45/12	50/12	55/12	60/12
				45/12	30/12
			FLT-BAR BENCH PRESS	B-25	135/15	155/12	175/12	195/4
				175/4	155/4
			SEATED FLYS	30-12	60-12	70-12
			DUMBELL PULLOVERS	15-15	25-12	30-12	35-12
		TRICEPS	TRICEP PUSH-DWNS	40-15	60-12	70-12	50-12
			DUMBELL OVERHEAD PRESS	40-12	50-12	60-12	70-8
		ABS	*INCLINE REV-LEG RASIES	15	15	15	15
			*SIT UPS	15	15	15	15

Although I was unable to really track every day, I was able to mange what I eat. This week I’ll be home, so I should be able to hopefully focus more. However, next week I’ll have to go out of down again for another week. Anyway, that’s about it for now,, till next time Keep Training!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WEEK #3                     
                                                                                      14 APR 07
 

 

  TRAINING:  Training was pretty sparse this week. Between a crazy week at work and very sick wife, I didn’t get much training in. I trained Sun& Mon but missed the next three days. I was able to hit chest on Friday and plan on going into day for Legs.  

NUTRITION: My diet didn’t fair much better. With everything being so crazy, I missed recording my intake for the last three days. I didn’t eat anything bad and I tried to adhere to my game plan, I just know if I got enough or too much of everything outlined in my program.

 

Apr-07	CAL:	CARBS:	PRO::	FAT:	BDW:
31
1/sun	2775	302	240	60	183
2	2520	347	207	32	183
3	2660	329	254	76	183
4	1655	142	156	51	183
5	2117	167	182	70	183
6	2430	267	249	34	185
7
8/sun	2895	355	257	30	185
9	1810	167	176	45	185
10	1995	120	207	62	185
11					185
12					185
13					185
14					183.5
AVG:	2317.4	244.0	214.2	51.1	184.1

 

 

 

NEXT WEEK:  Next week doesn’t seem to get much better. I have to go out of town for a few days. Luckily, there’s a small gym where I’m going and I maybe able to sneak some time in. Nutrition wise, I’m not sure how that’s going to work. I know I’ll lose some weight while I’m gone but how much of it will be muscle vs. fat, I’m not sure.

 

See Yua next week ///Keep Training!!!

 

 

WEEK #2                     
                                                                                       08 APR 07
 

 

  TRAINING: Training is going well; I missed a few days but have managed to bounce back with out any problems. I’m still working on developing a set routine but over all, things are going well. As it looks right now, this is the routine I’ll be going with;

 

Day 1	Back & Calves
Day 2	Chest, Triceps  & Abs
Day 3	Off
Day 4	Quads, Hams & Calves
Day 5	Shoulders, Biceps & Abs
Day 6	Off

 

Day 6 should fall on a Saturday; I’ll either go one or two days off here. If it’s only one, It’ll be Sunday and I’ll use Saturday to hit any area I fill needs the extra attention.

 

 

NUTRITION: My diet is really coming back together. For me my focus will be primarily on the manipulation of my Carbs and Protein. I’m still working on getting it right but as it stands right now, I’m going with the following;

 

 

Day 1 (Sat)	Junk day: (really high Carbs with a moderate amount of  Protein  & Fat)  (this days is not logged)
Day 2 (Sun)	Carbs: No more than 2g/per Body Weight (PBW) & Pro: No less than 1g PBW
Day 3  (Mon)	Carbs: No more than 2g/per Body Weight (PBW) & Pro: No less than 1g PBW
Day 4 (Tue)	Carbs: No more than 1.5g/per Body Weight (PBW) & Pro: No less than 2g PBW
Day 5  (Wed)	Carbs: No more than 1g/per Body Weight (PBW) & Pro: No less than 2g PBW
Day 6  (Thur)	Carbs: No more than 1g/per Body Weight (PBW) & Pro: No less than 2g PBW
Day 7 (Fri)	Carbs: No more than 100g for the day & Pro: No less than 2.5g PBW

Other than my cheat day, I think starting off at 2g PBW is high enough. Also, I’ll weight myself every Sat morning and use that as my PBW number. As I mentioned earlier, this is still a work in progress but this is what WK# 2 look like.  

 

Apr-07	CAL:	CARBS:	PRO::	FAT:	BDW:
31	Junk	Day	Not	Logged
1/sun	2775	302	240	60	183
2	2520	347	207	32	183
3	2660	329	254	76	183
4	1655	142	156	51	183
5	2117	167	182	70	183
6	2430	267	249	34	185
7
8/sun
AVG:	2359.5	259.0	214.7	53.8	183.3