ybme

Today

Shoulders and Legs

DB Shoulder Press no back support
50/12 60/12 65/12 70/12
Front Raises DB
25/12/12 30/12/12 35/12/12 40/12/12
Lateral Raises
35/12 35/12 35/12 40/12
Rear Deltoid Machine
70/12 80/12 90/12 100/6
Standing Calf Raises
340/12 380/12 420/12 420/10
Seated Calf Raises
180/12 180/12 180/12 180/12

30 minutes on treadmill 10.0 incline 4.5 mph

ybme

Weighed myself yesterday morning and I came in at 182 so I am up .5 pounds since last week.

I am not really sure if that is fat/water/muscle gain. I am going to get my bf tested sometime this week at my gym in order to help me be more objective about my goals.

ybme

chest day today

15 minute warmup on elliptical

Incline Bench
195/12 195/12 195/12 195/10
Flat Bench
205/12 205/12 205/12 225/10
Flat Bench Flyees DB
30/12 40/12 40/12 50/10
Pushups till failure x 4
Reverse Crunches
25x4
Crunches
25x4

35 minutes on treadmill 10.0 incline 4.5 mph

upping cardio by 10 minutes this week 5 to warmup and 5 to post workout

ybme

Leg Day

15 minutes warmup on stair master

Squats
135/20 225/12 255/12 285/10
SLDL
135/25 185/12 215/12 215/12
Seated Leg Curls
150/12 160/12 170/10 170/10
Leg Press
430/12 430/12 430/12 450/10
Seated Leg Extensions
180/12 200/12 220/12 220/10
Standing Calf Raises
280/12 340/12 380/12 440/10
Seated Calf Raises
190/12 190/12 190/12 190/12

35 minutes cardio on elliptical
Resistance 15 Incline 10

I need some new tunes for my ipod

Diet is still 100% no cheats or deviations so far.

ybme

Workouts are going good this week wed I did Back and cardio today I did biceps and triceps and some ab work with some cadio PWO.

I will have a more detailed post later today.

My diet was not 100% yesterday I mean I ate healthy just not enough food missed 3 of my meals stress at work has really been getting to me.

ybme

shoulder work on friday with some cardio

took saturday off

spent most of sunday walking some mountain trails with some friends of mine

Down 2 pounds this week weighing in at 180 now

Todays WO
Chest

15 minute warmup on arc trainer

Bench Press
185/12 215/12 225/10 225/10
Incline Bench Press
185/12 195/12 195/12 195/12
Flat Bench DB Flyees
40/12 45/12 45/12 50/12
Pushups
4xfailure
Crunches & Reverse Crunches
25x4 for each

35 minutes on treadmill 10.0 incline 6.0 mph

diet is still clean and I am feeling good sorry about the delay in updating my log my computer has been on the fritz the past few days

ybme

Leg Day

15 minutes warmup on stair master

A2G Squats
205/12 260/12 290/12 310/10
SLDL
205/12 205/12 225/12 245/10
Seated Leg Curls
150/12 170/12 180/12 180/10
Leg Press
410/12 410/12 410/12 500/10
Seated Leg Extends
170/12 190/12 210/12 220/10
Standing Calf Raises
280/20 330/20 380/12 440/10
Seated Calf Raises
185/12 190/12 190/12 190/12

35 minutes on elliptical trainer sustained heart rate at 145
Resistance 12 incline 10

ybme

wed back and cardio

15 minutes on stair master

T-bar Row
135/12 185/12 225/12 270/10
One Arm Row
60/12/12 60/12/12 70/12/12 70/12/12
Lat Bar Pull Down Behind Neck
110/12 110/12 110/12 110/12
Lat Bar Pull Down Front of Neck
100/12 100/12 115/10 120/10
Shrugs
135/12 185/12 225/12 275/10
Hyperextensions w/45lb plate
45/25 45/25 45/25 45/25

35 minutes on treadmill 10.0 incline 5.5 mph

today arms/cardio

Bar Curls
70/12 80/12 80/12 90/10
Preacher Curls
50/12 60/12 70/12 80/12
Hammer Curls
50/12/12 60/12/12 60/10/10 60/10/10
Tricep Press Down
140/12 150/12 150/12 150/12
Tricep Extends
150/12 150/12 150/12 150/12
Dips full bw X 4/15

35 minutes on treadmill 10.5 incline 5.6 mph

diet is still clean contemplating dropping carbs for the last week

ybme

friday shoulders and cardio

15 minutes warmup on stairmaster

Shoulder DB Press
50/12 55/12 55/12 60/10
DB Raises
30/12/12 30/12/12 35/12/12 40/12/12
Lateral Raises
30/12 35/12 40/12 45/12
Rear Deltoid Machine
90/12 90/12 90/12 90/12
Standing Calf Raises
300/12 360/12 380/12 420/12
Seated Calf Raises
190/12 200/12 210/12 210/12

35 minutes on elliptical 12.0 resistance keeping HR around 145-150

ybme

Hey this is just my weekly mini update

this morning I weighed in at 180.5 yeah it sucks I gained some weight but I dont think I have ever looked leaner. Feeling good so far I am a little restless this morning so I may go for a jog or hit the gym for some light cardio.

diet/strength/focus are still good

ybme

Guess I was a little antsy today went to the gym today and went for a 30 minute jog/sprint on treadmill.

8.0-10.0 mph .5 incline

skelooth

That's a hell of a jog :p Remind me to never attempt running away from you.

__________________
R I P

ybme

haha I always get weird looks from the old people at the gym when I do full on sprints on the treadmill.

skelooth

Me to, I think it's cos I look like the opposite of what you'd expect a sprinter to look like lol. But you go at it, omfg. after 10 minutes of running at 8mph i am SHOT

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R I P

DarkFalcon

Great to hear! Keep up the kick ass work.

ybme

....carbs dropped :confused2: getting all my carbs from veggies till the end of the contest.

Todays WO
Chest

15 minutes warmup on stair master

DB Bench
50/12 60/12 70/12 80/12 90/12
Incline Bench
190/12 190/12 190/12 200/10
Flat Bench Flyees
40/12 50/12 50/12 60/12
Pushups X 4 till failure
Reverse Crunches
25/4
Crunches
25/4

35 minutes on treadmill 11.0 incline 5.0 mph

ybme

Tuesday=leg day

15 minutes warmup on treadmill 3.0 mph 12.0 incline

Squat
135/20 205/12 280/12 320/10
SLDL
205/12 205/12 205/12 225/10
Seated Hamstring Curls
150/12 150/12 160/10 170/10
Leg Press
450/12 450/12 450/12 490/10
Leg Extensions
170/12 170/12 230/12 250/10
Calf Raises
260/12 340/12 380/12 440/10
Seated Calf Raises
190/12 190/12 200/12 200/10

35 minutes on elliptical 12.0 incline 12.0 resistance

Breakfast
1 serving egg beaters,6 egg whites, one whole egg, 12 almonds, 2 servings spinach

Snack
Can of tuna w/olive oil

Lunch
Grilled Mushrooms/18 almonds/6 oz chicken

Snack
Shake 2tbsp peanut butter, 2 scoops whey isolate

Dinner
6 oz chicken/2 servings green veggies/2tbsp almond butter

Snack
Peanut butter/whey dessert

ybme

hmmm brain fog is kicking in already leg day may not have been a good day to start dropping carbs.

ybme

Today was a good work out day I had kind of a restless sleep I think from the lack of carbs during the day but around 11 or so I passed out and slept straight through the night. I woke up this morning with no brain fog so I am feeling at least in a cognitive sense sharper.

Today was Back and cardio

T-bar Rows
185/12 205/12 225/12 270/12
One Arm Machine Rows
70/12/12 70/12/12 70/12/12 70/12/12
Lat Bar Pull Down Behind Head
80/12 90/12 90/12 90/12
Lat Bar Pull Down Front of head
90/12 90/12 100/10 110/10
Shrugs
180/12 180/12 190/12 200/10
Hyperextensions
4x35

Cardio 35 minutes on treadmill HR at 145-150 for the duration incline 10.5 at 5.2 speed

cardio really killed me today at around the 25 minute mark I found myself needing to slow down for a minute or so.

Breakfast today will consist of
4 egg whites, 1 serving egg beaters, 1 serving deli turkey, 2 servings spinach, 1 serving mushrooms, and 2 tbsp peanut butter. Lots of water.

Day one of low carb was kind of tough lets see how day 2 goes.

spaceclown

low carbs sucks hard. I can barely function on low carbs.

__________________
Spaceclown

ybme

Amen to that I have been feeling really run down after my workouts.

Today was good arms/abs/cardio

Bicep Curls Bar
70/12 80/12 90/10 100/8
Seated Preacher Curls
70/12 70/12 70/12 70/12
Hammer Curls
40/12/12 45/12/12 50/12/12 55/10/10
Tricep PushDowns
160/12 160/12 170/12 170/10
Skull Crushers
80/12 80/12 90/10 100/8
Dips Full BW
25 x 4
V-ups
4 x 25
Leg Lifts
4 x 25

Cardio 35 minutes on treadmill 12.0 incline 5.5 mph

I dont think I have ever felt so tired after a workout...black coffee is keeping me alive.

And just to assuage my fears after this week when I bring carbs back into my diet of course their will be water weight gain but should I worry about fat gain? Sorry if this is a dumb question.

ybme

15 minutes warmup on elliptical

Shoulder Press
50/12 60/12 60/12 70/10
Raises
30/12 30/12 40/12 45/12
Lateral Raises
30/12 40/12 40/12 50/10
Rear Deltoid Machine
70/12 80/12 90/12 90/12
Standing Calf Raises
340/12 380/12 420/12 460/10
Seated Calf Raises
180/12 190/12 200/12 220/10

35 minutes on incline treadmill
12.5 incline 6.0 mph 145-150 BPM entire time