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Day 39
WorkOut Session
Barbell Inclines
WarmUps
8@95
5@115
2@135
5@175
4@175
3@175 - This was a weight was a huge struggle I was arching my back - form was way off
5@155
5@155 - Much more manageable weight slow reps and squeezed out at the top
Dumbbell Bench Press
5@70
5@70
5@70
5@70
5@70 -
Dumbbell Shoulder Press
5@50
5@50
5@50
4@50 - shoulders were starting to wear out, didnt have it this last rep
5@50
French Press
5@75
5@75
5@75
5@75
5@75 - really struggled with this weight, should of been around 65/70lbs
Seated Calf Raises w/5 second holds
10@90
10@90
10@90
Abs
100 Bicycle Kicks
100 Ball Crunches
Overall workout session was ok. I feel like I am losing some strength these last few days.......
DAY 41
Leg Press Sled
8@300
5@320
2@340
5@400
5@400
5@400 - Look to increase these sets as the weeks go on but 400 seems to be a good weight right now
Dumbbell Curls
5@100
5@100
5@100
5@100
5@100 - Even though I was able to do this same weight I was much harder then in the past. Usually I have done 3 sets of 8 with good control. From the start of the exercise i was having trouble with the weight and I was using my legs to help just the weight up.
Bicep Curls
5@75
5@75
5@75
5@75
5@75 - These felt pretty good, weight was perfect.
I cut this workout short because of time constraints but I pretty disappointed with myself on this one.
I'm looking over my diet for the last 6 weeks and when I started calories were around 2800-3100 range and thing were going great I seem to lean out a little and I had noticeable increase in size around my shoulders, chest and arms. Then I reduced the calories (bad mistake) to around 2200-2400 thinking I would be able to really get rid of some fat. Well I noticed that I did lose fat but I also stopped seeing the increase in size.....it's obvious that the calorie reduction was the cause. My weight also goes from about 171/172 to 165/166. Then I get sick and am laid up for a couple days and couldn't keep anything down so my weight drops again to around 159/160. I lose 10-12lbs just over two weeks. I reduce my calories again thinking, since I am starting to seeing some abs maybe just heep shredding some more fat. Now my calories are around the 2000 mark but I am noticing I'm looking a bit smaller in the mirror, my weight is around 161/162 (which is close to starting weight) and my strength in the gym seems to be struggling. My hopes for this contest and with the cycle I'm on was to be in the 9%-12% BF range and weight around 170ish.
So I guess I'm looking for a little direction on what I should do about my diet - do I jump up my calories to the 2600-2800 range keeping the carbs low and add more protein/nuts or do I continue on my path and just accept I'm not going to hit may goal and plan for anew one?
Any advice/dialog would be helpful!
WorkOut Session
Barbell Inclines
WarmUps
8@95
5@115
2@135
5@175
4@175
3@175 - This was a weight was a huge struggle I was arching my back - form was way off
5@155
5@155 - Much more manageable weight slow reps and squeezed out at the top
Dumbbell Bench Press
5@70
5@70
5@70
5@70
5@70 -
Dumbbell Shoulder Press
5@50
5@50
5@50
4@50 - shoulders were starting to wear out, didnt have it this last rep
5@50
French Press
5@75
5@75
5@75
5@75
5@75 - really struggled with this weight, should of been around 65/70lbs
Seated Calf Raises w/5 second holds
10@90
10@90
10@90
Abs
100 Bicycle Kicks
100 Ball Crunches
Overall workout session was ok. I feel like I am losing some strength these last few days.......
DAY 41
Leg Press Sled
8@300
5@320
2@340
5@400
5@400
5@400 - Look to increase these sets as the weeks go on but 400 seems to be a good weight right now
Dumbbell Curls
5@100
5@100
5@100
5@100
5@100 - Even though I was able to do this same weight I was much harder then in the past. Usually I have done 3 sets of 8 with good control. From the start of the exercise i was having trouble with the weight and I was using my legs to help just the weight up.
Bicep Curls
5@75
5@75
5@75
5@75
5@75 - These felt pretty good, weight was perfect.
I cut this workout short because of time constraints but I pretty disappointed with myself on this one.
I'm looking over my diet for the last 6 weeks and when I started calories were around 2800-3100 range and thing were going great I seem to lean out a little and I had noticeable increase in size around my shoulders, chest and arms. Then I reduced the calories (bad mistake) to around 2200-2400 thinking I would be able to really get rid of some fat. Well I noticed that I did lose fat but I also stopped seeing the increase in size.....it's obvious that the calorie reduction was the cause. My weight also goes from about 171/172 to 165/166. Then I get sick and am laid up for a couple days and couldn't keep anything down so my weight drops again to around 159/160. I lose 10-12lbs just over two weeks. I reduce my calories again thinking, since I am starting to seeing some abs maybe just heep shredding some more fat. Now my calories are around the 2000 mark but I am noticing I'm looking a bit smaller in the mirror, my weight is around 161/162 (which is close to starting weight) and my strength in the gym seems to be struggling. My hopes for this contest and with the cycle I'm on was to be in the 9%-12% BF range and weight around 170ish.
So I guess I'm looking for a little direction on what I should do about my diet - do I jump up my calories to the 2600-2800 range keeping the carbs low and add more protein/nuts or do I continue on my path and just accept I'm not going to hit may goal and plan for anew one?
Any advice/dialog would be helpful!
