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Old 10-22-2006, 06:04 PM
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Frontline Frontline is offline
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Join Date: Feb 2005
Location: Midwest
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Recap for week of October 15th

Monday - Chest:
Incline Barbell Press - 5x4 185lbs
Flat Barbell Press - 5x4 235lbs
DB Fly - 5x4 60lbs
Push Ups to Failure
Crunches - 4x25
Leg Raises - 4x25

Cardio for 45 mins


Tuesday - Legs:

Squats (A2G) 5x4 245lbs
Straight Leg Dead Lifts - 5x4 205lbs
Leg Curl (lying) - 3x8 75lbs
Leg Press - 5x4 450lbs
Leg Extensions - 3x8 120lbs
Standing Calfs Raises (smith machine on calf block) - 4x12 250lbs
Seated Calf Raises - 4x12 140lbs



Wednesday - Back:
Bent Over Rows - 5x4 165lbs
1 Arm DB Rows - 5x4 80lbs
Pullovers - 3x8 60lbs
Wide Grip Pulldowns - 5x4 170lbs
DB Shrugs - 5x4 90lbs
Hyperextensions - 3x8 + 35lb plate

Cardio for 45 Mins

Friday's Training:
DB Barbell Curl 5x4 95 lbs
DB Preacher Curls 5x4 30lbs a side
Seated Hammer Curls 3x8 40 lbs
Tricep Press Down 5x4 110 lbs
Dips 3x8
Skullcrushers 3x8 35 lbs a side
Crunches 4x25
Leg Raises 4x25

Cardio for 45 Mins

Saturday's Training:
Dumbbell Military Press (NO BACK SUPPORT) - 5 x 4 55 lbs
Seated Front Dumbbell Raises (NO BACK SUPPORT) - 5 x 4 35 lbs
Standing Side Lateral Raises - 5 x 4 30 lbs
Rear Deltoid Machine - 5 x 4 150 lbs
Standing Calf Raises - 4 x 12 250 lbs (smith)
Seated Calf Raises - 4 x 12 140 lbs

Cardio for 45 Mins

This week the reps dropped significantly to four reps for five sets. Some of these exercises I felt I could have gone a little higher on as I spent alot of time trying to find the correct weight for the rep range. Needless to say, I am alot happier going heavier for lower rep sets.

My weight seems to have stalled for the past two weeks now so I have decided to cut out another 200 some cals a day. This will put me near 2000-2100 calories a day, so I think I will just go with the cut diet 2000 plan as it is already laid out for me. The 2000 plan gives me 250 grams of protein a day on non training days as compared to the 300 on the 2500 plan I was following. I know my body well enough to know that I should be fine on 250 grams a day.

This will also cut my meals to 6 compared to 7 a day. I have been having problems getting in the 7th meal lately so I feel this plan maybe a better fit and will allow me to hit the sack a little earlier. I will monitor my progress and if I feel I am losing to fast I will add in some cals.
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