on workout day: 2350, 230P, 200C, 70F
Goals on REST day: 2150, 230P, 150C, 70F |
| Date | Workout | Weight | Total Cals | Protein | Carbs | Fat | Last night sleep in hours | Fish Oil | Vitamin |
| Friday, October 24, 2008 | R | 124.00 | 2387.1 | 230 | 169 | 87.9 | NA | NA | NA |
| Friday, November 28, 2008 | R | 129.30 | 2327.7 | 223 | 158 | 89.3 | NA | NA | NA |
| Friday, December 26, 2008 | x | 130.20 | 2675 | 242 | 213 | 95 | NA | NA | NA |
| Friday, January 30, 2009 | R | 134.60 | 2450.3 | 229 | 175 | 92.7 | NA | NA | NA |
| Transition Phase |
| Monday, February 16, 2009 | x | 135.40 | 2436.4 | 235 | 204 | 75.6 | 7.5 | Yes | Yes |
| Tuesday, February 17, 2009 | x | TBD | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Workout was better this time than last time I came back after a break. I did not mentally freak out because I knew I would not come back as strong as I left so that allowed me to be stronger in there. I felt like I had good strength but not the endurance or the mental focus so much. I know that will all come back. I had 9 days off after all.
| Monday, February 16, 2009 |
| Rest=60 sec | | | | |
| Exercise | Sets | Reps | Weight | Notes |
| Quads 1 - bb squats | 4 | 9-12 | 1x12x45
1x12x135
1x12x185 (1/4)
1x12x135 | warm up sets as specified in notes below |
| Ham 1 -Deads | 4 | 9-12 | 1x12x135
1x6x185
1x12x155 | warm up sets as specified in notes below |
| Quads 2 - Leg press | 4 | 9-12 | 1x12x180
1x12x270
1x9x270 | warm up sets as specified in notes below |
| Hams 2 -seated curl | 4 | 9-12 | 3x12x35
1x12x60
1x9x60 | warm up sets as specified in notes below |
| Low Back 1 - Deads | 4 | 9-12 | As Above | warm up sets as specified in notes below |
| Abs 1 -hanging raises | 4 | 10 | 3x25 | warm up sets as specified in notes below |
| Low Back 2 - cybex | 4 | 9-12 | 1x12x80
1x12x100
1x5x140
1x12x120 | warm up sets as specified in notes below |
| Abs 2 - crunch (3 point) | 3 | 10 | 3x15 | warm up sets as specified in notes below |
| Calves 2 - Seated | 4 | 9-12 | 1x12x45
2x12x90 | warm up sets as specified in notes below |
| Abs - leg lifts | 4 | 9-12 | 3x25 | warm up sets as specified in notes below |
NOTES:
1st exerces 2 warmup sets one light, one mod and 2 sets to failure
2nd exercise 1 warmup mod and 3 sets to failure |
|
Got my plan from Alan and am cutting back on fats and carbs to the tune of about 400 cals a day. I am on a non-linear plan still and he is keeping me on these monster workouts. I am a bit dissapointed about that because I was hoping with the cut would come easier workouts. LOL! I added a couple of accountablity columns to my daily reporting. He is pretty persistent in asking me to take a multi-vit and also fish oil. On workout days he wants two multi in fact. I am pretty reluctant to swallow any sort of pills. So I figure if I have to report it, I will do it. We'll see....