Nope this journal is still alive and here are some updates...
So I was pretty much sick through Saturday but on Sunday I was feeling well enough to do 45 mins of cardio. I decided to do this since I missed alot of workouts and just wanted to get off my ass.
So finally were are in the growth/strength phase with sets in the 5-6 range and reps starting at 10 and dropping every week after through week 8.
I took things light again starting out this week since I know I will be bumping every week during this phase. This is important because I didn't want to start on weights that I wouldn't be able to bump significantly two weeks down the road. However I much more comfortable with the rep ranges as we are getting lower as this is what I am more familiar with.
Incline DB Press - 5x10 55lbs
Flat DB Press - 5x10 60lbs
Peck Deck - 4x10 80lbs
Push Ups to Failure - 42 (I do this immediately after the peck deck)
VUps - 4x25
Leg Raises - 4x25
Cardio for 45 mins on incline tread
Tuesday - Legs:
Squats (A2G) 5x10 185lbs
Straight Leg Dead Lifts - 5x10 125lbs
Leg Curl (lying) - 4x10 45lbs
Stationary Barbell Lunges - 5x10 85lbs
Leg Extensions - 4x10 80lbs
Standing Calfs Raises (smith machine on calf block) - 4x12 200lbs
Seated Calf Raises - 4x12 125lbs
Cardio for 45 Mins on Incline Tread
Wednesday - Back:
High Rows - 5x10 80lbs
Low Rows - 5x10 100lbs
Wide Grip Pulldowns - 5x10 110lbs
DB Pullover - 5x10 45lbs
Barbell Shrugs - 5x10 185lbs
Hyperextensions - 3x10 + 45lb plate
I still have some flu symptoms but I actually feel going to the gym helps (might as well spread it right?) instead of sitting and waiting until I am 100%.
The only thing that I really disliked this week was the Barbell Lunges. I never really do these so I put 20 lbs on each side and I will tell, these things knock the wind out of you and get really hard really fast. If you go fast and get sloppy then they aren't bad, but slow and controlled you really feel your muscles getting hit. I was able to get through them but I can definately say I was feeling the burn afterwards.
I also really enjoyed how Chuck has switched the chest from barbells to dumbbells for weeks 5-8 which ensures that all the stablizers are getting worked as well.
Overall I can definately start to say that I feel leaner and tighter even though the scale weight hasn't changed much. A few people who know I am on this diet have mentioned that I look thinner in the face (not like im strutting with my shirt off) and I think they maybe right. I have resisted the tempation to compare before and after pics but will do so this weekend to make sure I can see at least a little difference. Since my body tends to hold onto its fat I don't want to jump the gun and look for changes without an adequate period passing.