The day off helped some of my aching parts and I was ready to hit the gym again.
Standing Barbell Curls - 4 sets of 15
Preacher Curls - 4 sets of 15
Hammer Curls - 3 sets of 15
Tricep Press Downs - 4 sets of 15
Skull Crushers - 4 sets of 15
Dips - 3 sets of 15
V-ups- 4 sets of 25
Leg Raises - 4 sets of 25
Well today was obviously the arm workout. I went real light making sure to hit every rep but it was still difficult. By the time I reached the dips my arms were shot and I couldn't get out the full sets of 15 as I hit 12, 8, 8 reps accordingly. These dips were supposed to be weighted but it looks like I will be struggling just to hit them all without the weight after hitting the arms so hard beforehand. The V-ups also gave me a little bit of a problem as I not very used to the exercise and its just alot of ab work for me.
Everything was once again followed up with 40 minutes of cardio on the treadmill.
Tonight was another carb load and the end of the working week...finally. Its hard to go out at all on this diet as you have to be constantly eating so I hung around at a buddies for a while then came back and got in my carb meal. I'll pass up a few months of good social activity for a leaner body anyday.
Today is the final training day of the week and marks the end of being on the diet for one week.
Dumbbell Military Press (NO BACK SUPPORT) - 4 sets of 15
Seated Front Dumbbell Raises - 4 sets of 15
Standing Site Lateral Raises - 4 sets of 15
Rear Deltoid Machine - 3 sets of 15
Standing Calf Raises - 4 sets of 15
Seated Calf Raises - 4 sets of 15
This was was a pretty good training day because I was able to sleep late and get some much needed rest. The shoulder workout also wasn't as hard as compared to the arm workout which left me a little frustrated yesterday because of missing the dips.
The only part of today's routine that hit me by surpirse were the front raises which I never normally do so I went really light and only used 10 lb dumbbells on it. They did feel good however and even near the end of the last sets the reps were getting hard. After the shoulders the calves had to be hit again which made me a little concerned due to their soreness but once again I went through them fine and the next morning they actually felt better.
So thats the end of the first week and I got to say I am pretty happy with the diet/training so far. The diet is pretty easy to follow its just a matter of being prepared and having access to your meals. I am never really hungry but it can be a little frustrating having to stay up later to get your last meals in such as the carb load. The training wasn't too difficult but there are definately areas that I will need to improve on. Starting light seemed to be key to this first week and next week the program calls for me to drop the reps to 12 and increase the weight.
Sorry I left the weights out last week. Anyhow, be prepared to be blown away by the EXTREME poundage I'm putting up on week 2 .... just kidding.
Incline Bench - 4 x12 135 lbs
Flat Bench - 4 x 12 135 lbs
DB Flys - 4 x12 35 lbs
Pushups - To Failure
Crunches - 4 x 25
Reverse Crunches - 4 x 25
During week 2 all the weights are supposed to be bumped up from week 1 and reps dropped from 15 to 12. On the incline and flat bench I only bumped it up an additional 10 lbs from week 1 and the DB Flys were only bumped 5 lbs. These are small increases in weight but since we have to bump the weight again next week, I am making sure I am going light enough to hit all the reps.
Everything went pretty well and I feel much more comfortable beginning the second week now that I know what to expect.
Squats 4 x 12 155 lbs
SLDL - 4 x 12 105 lbs
Leg Curl - 4 x 12 35 lbs
Leg Press - 4 x 12 200 lbs
Leg Extension - 4 x 12 60 lbs
Standing Calf Raises - 4 x 12 110 lbs (smith machine)
Seated Calf raises - 4 x 12 75 lbs
Again going light in preperation for more bumping ahead. Squats once again were no problem and are always my favorite part of the leg day. No problems with the stiff leg dead lifts like last week, so it must have just been my lower back acting up again. The weight on leg curls is almost nothing, but for some reason I have real trouble with this exercise and heavier weights so I am hoping that all the training will help me strengthen this weak area for me.
As always cardio followed at 5.0 incline at 3.7 mph for 35 minutes.
Bent Over Barbell Rows - 4 x 12 105 lbs
1 Arm DB Row - 4 x 12 45 lbs
Cable Pull Downs - 4 x 12 70 lbs
Wide Grip Pull Downs - 4 x 12 90 lbs
Dumbbell Shrugs - 4 x 12 45 lbs
Hyperextensions - 4 x 12
Turns out that I misinterpreted what Chuck wanted us to do with the cable pull downs last week as I was doing regular pull downs. What he really wants us to do is more of a standing dumbbell pullover except with the cables. This means standing underneath a high cable and bringing the bar from overhead to in front of your chest while keeping your arms straight. I tried to replicate the "stretch" of pullovers by taking a step or two forward from the pulley so that the cable came from behind my head.
Everything else went pretty well and I think I will be bumping some of the exercises such as the shrugs and DB rows a little more than the others next week.
Cardio followed at 5.0 incline at 3.7 mph for 35 minutes.