[Peaked_18]

Yeah, they really help on the line. A pulling guard should really focus on doing this exercise.

[A.FreeRadical]

so, I wanted to do chest and shoulders.

1. Dips for chest, 2 x bw x 8, 6 x bw+25 x 6 reps {PB}
2. Bent-arm DB pullovers, 1 x 90 x 6, 2 x 95 x 6 {PB}
3. Hise Shrugs, 3 x 135 x 6
4. Shrugs, 3 x 225 x 8
5. Upright rows, 3 x 105 x 8
6. Standing overhead presses 3 x 45 x 20

Immitation is the best form of flattery. I am using GDD's form of notation to explain my workout.

I had my Grizzly belt with me today. I keep it in my bag so I never forget it. When people see me put that on I think they expect me to pull out a whip too. I always get funny little grins when they see me in black leather and chains. It really unsettles the gay guy.

1. I think I have mastered the Dip for chest. The key is to push the feet out and up in the rear and bend your neck with the head back and eyes looking up. I was't horizontal, but I sure felt like it.

2. I like doing these with a spotter, but i had no spotter today, so I put a low bench parallel to a flat bench and my body perpendicular to the bench with only my shoulders on the bench. I then reached back and grabbed the DB with two hands and did the pullover. Because the other bench was in the way I didn't get the full range of motion. (but I did this safely and it is a PB because I haven't done more than 90 lbs this way before.)

3. Hise shrugs. I read about these in the Ironmass Exercise forum. You load a barbell in the squat rack and stand as if getting ready to squat, but instead shrug with the barbell on your back. Wow, this old school exercise works all of the traps from the middle of the back to the top of the shoulders.

4. I then really finished off my traps with heavy shrugs in perfect form. I also read in that same forum that you should do shrugs so your shoulders are as high as your ears. Wow, I couldn't do that, but just trying gave me much better shrugs.

5. Nothing special with the upright rows, but i did give a good show for the girl working out beside me in the mirror. Right now my shoulders are my most ripped bodypart.

6. I want to incorporate standing overhead presses in my shoulder routines. I did 3 sets of high reps just to get used to this exercise. I will gradually add progressively more weight over the next few weeks.

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[GameDayDog]

Excellent reporting of the workout...

Totally surprised ya didn't throw in at least 1 set of calf raises...

And the alien abduction comment actually had me laughing out loud.. hahaha... Good one!

That's good old Keith with the HISE shrugs... If I didn't feel my traps were incredibly developed already, I'd be trying them as well.. I haven't heard a negative comment about them yet...

Peace..~G
I'll have my belt with me next tyme!!

[Peaked_18]

Nice workout, GDG - ....lol

[A.FreeRadical]

188 lbs @ 12% bodyfat. It looks like I gained some fat this week. At 2600 calories per day, I am above maintenance.

I ate lots of great food and had plenty of energy for my workouts. I walked 24 miles for the week and lifted 4 days (average time per workout was about 75 minutes.) I did two 30 minute abs classes.


Average for the week:
macro-nutients
protein 35%
carbs 19%
fats 45%

Average fats
saturated 12%
poly 18%
mono 15%

Protein was a bit low (above 1 x bw) and fat was too high. I have to lay off those hot Italian sausages if I want to control my saturated fats. eek.

This week I start my ZigZag diet. Here is the plan:

Monday (no lifting, walking only) 2500 calories
Tuesday (leg day, no walking) 2300 calories
Wednesday (no lifting, walking only) 2500 calories
Thursday (chest day and walking) 2300 calories
Friday (no lifting, walking) 2500 calories
Saturday(Back day and walking) 2300 calories
Sunday (various lifting and walking) 2300 calories

This is a deficit of 800 calories for the week. Not much fat loss expected, but this should help ease the metabolism into the beginning of a cut.

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[dbflgirl]

AFR, I would sync your larger calorie days with your lifting days. I also think you night want a bigger spread between your days, i.e., 2200 and 2600. I am not sure 200 calories is enough of a difference for your body to feel the zig.

[A.FreeRadical]

Originally Posted by dbflgirl

AFR, I would sync your larger calorie days with your lifting days. I also think you night want a bigger spread between your days, i.e., 2200 and 2600. I am not sure 200 calories is enough of a difference for your body to feel the zig.

re: higher calories on lifting days vs on repair days

It seems to me that will need more calories on my rest days to do the body's repair. I don't know for sure, I'll see how it goes.

As to the 200 calorie deficit that is just for this week. I'll go to 300 next and then finally to 500 on the last week. Everytime in the past when I jumped to a deficit my metabolism slowed down. I am trying to sneak up on it this time.

Of course, if this doesn't work, I shall change it.

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[dbflgirl]

Gotcha. But just to clarify, I am not suggesting a bigger deficit, just a ziggier zag. Your plan has 4 days at 2300 and 3 at 2500 for a total of 16700. I am suggesting 4 days at 2200 and 3 at 2600 for a total of 16600. I am thinking that 200 calories difference between your low and high days is not enough to jolt your body into action, but that 400 calories is.

[A.FreeRadical]

Originally Posted by dbflgirl

Gotcha. But just to clarify, I am not suggesting a bigger deficit, just a ziggier zag. Your plan has 4 days at 2300 and 3 at 2500 for a total of 16700. I am suggesting 4 days at 2200 and 3 at 2600 for a total of 16600. I am thinking that 200 calories difference between your low and high days is not enough to jolt your body into action, but that 400 calories is.

Ok. I am easy. Maintenance is 2500. Then, what? 2000 calories for 4 days and 2600 calories for 3 days next week? That would give me a 1700 calorie deficit and about 1/2 lb of fat loss per week. (theoetically)

I am thinking about buying Venuto's book to take with me on vacation. I am taking my laptop. Do you think I would learn much from his book?

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[Peaked_18]

What do you think about increasing protein?

[A.FreeRadical]

Originally Posted by Peaked_18

What do you think about increasing protein?

Increase protein in my diet? Yes, I want to get mine up to about 1.25 times bodyweight.

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[Peaked_18]

Ok.

I would change it higher, but were your at is good for a while.

[dbflgirl]

Originally Posted by A.FreeRadical

I am thinking about buying Venuto's book to take with me on vacation. I am taking my laptop. Do you think I would learn much from his book?

I think I've told you lots of it! LOL!

[Peaked_18]

Which book?

[A.FreeRadical]

Originally Posted by Peaked_18

Which book?

Hi Peaked,

Tom Venuto's Burn The Fat, Feed The Muscle.

Here is a link to a review. At the end of the review there is a link to the author's webpage.

http://www.ultimatefatburner.com/burn-the-fat.html

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[RealFantasy]

Originally Posted by A.FreeRadical

Wait a minute... I haven't agreed to this.

*

Actually, I did not either! I think that we are obligated now! What do you think?!
Have A Good One Rad.
Brenda