Fall '07 - Lower 1, Week 25

Overall Impression:

good workout. my diet has become pretty good. just in case anyone wants to know this is what i ate today:

- wake up: 9:30 am
- sipped my protein shake mixed in gatorade (3 scoops) from 10:00 till 12:30 pm
- ate some pasta with plenty of green and black olives with chicken and shrimp. also ate an apple and a bowl of salad with some nuts. this was very heavy.
- drank 2 scoops of whey with 1/2 a gatorade + 1/2 water from 2 to 4:30 pm
- drank 2 scoops of whey with gatorade from 4:30 to 6:30. this is during workout.
- swallowed 4 taurine pills at 6:30 pm
- plan for tonight is going out to eat dinner a thai restaurant at 7:30 and then seeing a movie, etc and probably getting a late night snack around 3-4 in the morning. from now till then apart from the dinner ill just be having a lot f water.

this is my diet. it probably looks pretty bad but compared to before this is like a 180 degree turnaround for me. i never used to eat fruits or veggies. my carbs were low. i ate too much fat. i drank too much coke. now none of that shit. i can begin to see small - very small changes to my physique already. im giving this 3-4 months max before i can attain my goal of 12% bf. the way i see it: the longer it takes me to reach that while gaining muscle, more permanent will the change be.

also, just incase anyone wants to know how my diet was 2 weeks ago on this friday (i remember):
- wake up @ 9:00 am
- starve from 9 till 1 pm
- 1 pm lunch: smoked brisket
- 3 pm: 1 scoop whey
- 4:30 go for workout
- 6:30 post workout, eat 5 BCAA pills.
- go out for dinner
- drink water
go to sleep

yeah, thats how bad things had gotten. no wonder ive gone from 188 to 175 lbs. but its fine. im going to be backing off the scale for a few months and im going to look at the mirror to see progress. im not a bodybuilder but as ive mentioned before, my current short term goals are:
1.) get to 12% bf
2.) hit a 225 lbs deadlift
3.) overhead press 185 lbs

anyways, time for the workout:

Deadlift = 1 set x 8 reps x 145 lbs, 1 set x 13 reps x 135 lbs

this felt really light and easy. i liked this. the 8 rep set was easy. i could have done a LOT more. good thing i didnt. i can see the 225 lbs being closer than expected. next week im going to do 155x8 and 135x15. then im aiming for 165x8 and 145x10 or something like that. basically 2 sets: one heavy with progression the other more like a light back off set. nothing to failure of course.

Bulgarian Squats = 2 sets x 8 reps x 30 lbs in each hand

this exercise feels VERY wierd to me. i dont like it.

Glute Ham Raises = 2 sets x 10 reps, 1 set x 10 reps x 10 lbs

next week ill get 1 set of 10 reps with my bodyweight and then 2 sets of 10 reps with me holding the 10 lbs plate.

Ab Work

6 sets for abs. 4 exercises supersetted. here u go:
A1: Static Holds: untimed
A2: Lat Pull Down Sit-ups: 3 sets x 8 reps x 60 lbs
B1: Leg Pistons: 3 sets x 12 reps
B2: Overhead Side Bends with plates: 3 sets x 10 reps x 10 lbs

Neck Exercise on Hammer Strength Machine

something new i did just to see how it feels. very light work.

Leaving Thoughts:

i feel positive about this session. i think it went off well and i did everything without doing anything stupid so im happy. my back is feeling better and after those sets of deads i kinda felt invincible and a part of me wanted to load 225 onto the bar but i refrained from giving in to my stupid impulsive feelings.

thanks for reading everyone and i hope y'all all have a great weekend

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