Today I have some pretty sore muscles from something I pulled in my back. I went ahead with my bicep workout. The sore muscles actually made me focus more on my biceps. My workout consisted of:
One arm preacher curls inner and outer 3 sets of 10 warm up. Then 3 working sets supersetted with standing dumbbell bicep curls.
3 working sets of inside hammer curls supersetted with reverse curls.
I am working with very low rest between sets and really working on the squeeze of the muscle.
So after a long break in working out for my body to heal, and the birth of my second child. I am back at it again, more to come later.
Tomorrow is the big day for my diet test. I am seriously debating if I can afford to have a slice of pie after dinner. If I do it will have to be early enough in the day where my body can process it. I am going to stick to the sweet potatoes, white meat turkey, and a few of other complex carbs.
I’m not going to post my diet today since it was much the same as past days. Major changes will be upcoming in my diet. My focus is carb timing, meal timing. Most people think if I want to bulk up, just eat allot of food and if I want to cut just eat less. There is so much more to it than that. There are allot of cutting diet rules that I am learning as it go. As long as I can come into this show as close as possible to peak show condition I will be happy.
I usually don’t crave sugary snacks but this last week has been torture. Stores are packed to the hilt with all kinds of pies, and treats. It has been a true test of my dedication to resist the urge to eat some of them. I will post tomorrow how my diet went and if I was able to keep it under control.
Another late night workout, with the holidays I am expecting more of these. Tonight I trained my shoulders, I started out with a warmup of stretching, and shoulder circles. Just to get the blood flowing to the area.
Front DB Raises – 4sets of 12 at 30lbs
Upright Row – 4sets of 12 at 105lbs
Bentover Row – 4sets of 12 at 105lbs
Side DB Raises – 4sets of 12 at 30lbs
Rear Delt Rotation – 4sets of 12 at 20lbs
Dips – Bodyweight of 4sets of 15 – I feel like this really hits my rear delt. I have several variations of dips to hit different parts of my upper body.
On all of the above excercises I felt like I could have gone 5-10lbs heavier. By the end of the workout my shoulders were pumped and were exhausted.
Today my family went to the zoo. We had a wonderful time together as a family, I managed to keep my diet in check with being out all day.
8AM – 1cup Oatmeal, 5 egg whites, 1 whole egg, 3 strips turkey bacon
11:30 – 5 baked chicken strips
2PM – Snack – Protein Shake
6:30 – Chipolte – Brown Rice and Chicken Breast
8:30 – Protein Shake
11:00 – Protein Shake with 1cup Oatmeal
Current Weight – 192
No cardio today sinced I walked all day at the zoo
Today was my first time in a late night workout in a long time. I auctually really enjoyed it, Jay Cutler 4x Mr. Olympia said that he likes to workout at night since he has consumed most of his meals so he feels fuller. I felt the same way today, the pump I achieved after my workout was amazing.
One a strange note, while on my cutting diet I have gained 2 pounds… Which I know is muscle since I can see myself leaning out. My abs are fully visible and I can see the seperation between the left and right side of my abs.
Today I started with incline bench press – 4sets of 10 at 145l bs (I tend to go lighter since sometimes this puts strain on my shoulder)
Cable Flys – 4sets of 10reps at 188lbs – This was amazing to me it felt light!!
Flat Bench – 4sets of 10reps at 205lbs
Overhead Cable Pulls – 4sets of 10reps at 105lbs
Today was back on track for my diet, I cannot afford to derail like I did lastweek. I can feel and see the difference in the way I look. With the holidays coming up, I will need to be extremly careful in what I eat. I will more than likely eat some of the white meat turkey, and maybe some mashed potatoes. I also will bring my own sweet potatoes to keep bring in some of the complex carbs. The hard part is going to be seeing all of the pies going around and not taking my portion…
8AM – Cardio Session 1
9:30 – Breakfast – 1c Oatmeal, 5egg whites, 1 whole egg, 3 strips turkey bacon
11:00 – Protein Shake
2PM – Lunch
4PM – Shake
7PM – Chicken Breast and rice
Now that I look at my intake today it sucked. Will need to improve on this in the upcoming weeks.
Today I worked both biceps and triceps. The reason is did this, is I see that allot of the pros do this and I wanted to give it a try. I first fully exhausted my biceps and then did my tricep workout. This was awesome, it gave me an incredible pump, but it also made me focus on my triceps.
Biceps –
Concentraion Curls – 4sets of 10 at 30lbs Dumbbell
Hammer Curls – 4sets of 10 at 20lbs
Seated Dumbbell Curls – 4sets of 10 at 20lbs
Cable Preacher Curl – 4sets of 10 at 80lbs
One Arm Preacher Curl – 4sets of 10 at 36lbs
Triceps –
Rope Pulldown – 4sets of 10 at 60lbs
Overhead Dumbbell Extension – 4sets of 10 at 20lbs
Reverse Grip Pulldown – 4sets of 12 at 36lbs
There will be a day 2 of triceps later in the week, I am trying to bring out the heads of my triceps a little more. So I feel by splitting the workout I can hit them harder.
My vascularity is way up, I can see veins all the way around my forearms, and around my biceps, triceps, and elbow.
Cardio – 1 session today, my left ankle is hurting really bad, I also had some cramping in my legs during my run.
Today was my relaxation day, no cardio, no weightlifting. I take both Saturday and Sunday off from lifting, and by Monday I miss it. We are usually gone most of the day on Sundays, so keeping my diet in order is hard. I mean by keeping my diet in order, its hard for me to eat on time. So I missed a few meals today, but I did manage to keep my diet clean. So tomorrow is a new day and the third week of my contest prep.
On another note, I enjoy all of the questions and comments I get in person from my friends and family.
Today was an interesting day, the day started off right with my diet. As the day progressed it got worse and worse. I’m not going to even bother to post todays diet because it was so far off. The interesting thing is that I can feel the difference in my body betweeen a couple of days ago and today with eating the wrong things. Tomorrow is a new day, and it will be right on the money. I did manage to get my cardio in today. As of Monday we are heading into the third week of contest prep. It is time to start taking progress pictures and posing videos. Don’t know how much of that will make it on here. Thank you guys for reading and for your support and comments to me.
On a side note, I can see which words people typed to get here. From Yahoo blog search if you type “before and after shake weight results” apparently my blog comes up. This blog is the furthest thing from the shake weight. So I got a good laugh from that it could be that I am just really tired and it not really that funny.
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