Workout: (last night Gregg said he was interested in going to the gym with me. I was excited about that and was hoping he'd still want to in the morning. He didn't. He stayed home. I was a little bummed, but I can't blame him. Going to a "real" gym can be intimidating, but I was hoping he'd be OK with it if he could go with me. Hopefully another time.
Group1
(60#DBIncline)4x10 Real good
(90#T-Bar)4x8
(LegPress)2platesX25,4platesx15x3
20mins
Group2
(90#OHPress)4X6
(90#IsoLatPull)4X10
(185#RDL)3X10
21mins
Add-ons
(Dips)15/+5,5,5
45mins
Chest: 8
Back: 8
Legs: 7
Shoulders: 4
Total: 27 sets
Incline was really good. I thought I'd get 50-55#'s, but 60#DB's weren't a problem. That's good. T-bar row was good. Leg press felt heavy. I think legs are still feeling it from "heavy" squats on Friday.
I knew my elbows and pullups were going to be a problem today. Even after a day rest I couldn't do a pullup. This is not good. OHP was good and I did a new machine (Iso Lateral Lat Pulls) that was good. I've been wanting to try this machine anyway. It's kind of similar to T-bar, but I just couldn't do any vertical pulling. I did stiff leg dead lifts and stopped after 3 sets. I was getting worn out and it was really starting to bother my left elbow. Hit a quick myo-rep set of dips and called it a day.
Overall a good workout. I'm going to have to do something about my elbows though. I fear the only thing that's going to help them is rest.
Nutrition:
I weighed 179.2 yesterday and 183.8 this morning. I'm trying to bulk up in weight, but whoa!, that's too fast. Gotta reign it in a little. Had another fairly heavy eating day today. Thank goodness I had a good WO this morning. Definitely going to have to be clean this week.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 252 | 384 | 39 | 2,908 |
| Calories | 1008 | 1534 | 355 | 2,897 | |
| Percent | 35% | 53% | 12% | 100% |
Week Ending 10/28/12
5WO's, 2 doubles (w/ walks), 0 runs. Really good week from a WO perspective. I switched in incline for flat bench (for my horizontal push), standing overhead press for dips (vertical push) and squat for leg press (quad dominant) exercises. That said, I'm not squatting every day, so I'm still doing some leg presses on certain days. Squatting every day is just too much for me. I still use dips as an add-on exercise occasionally. I think these are good substitutions.
I was able to get 5 WO's in again this week (my 4th week), but my elbows are really troublesome. I don't think I'll make it through 6 weeks. I'll try to get through this 5th week, but I'll have to take it easy on the pulling movements, especially pullups/chins. They seem to do the most harm for whatever reason.
I've been eating a lot more and it's showing in weight gain, mass gain, and some fat gain. The fat is expected. I'll try to grind out another week (maybe 2) of this with heavy eating, then break and cut a bit of fat off back to where I was. The hope is to strip the fat and be left with a little extra muscle mass I've put on during the 5-6 week period. We'll see how it goes. I've definitely made some significant gains, which is good. But, my body is paying a bit of a price.
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