Chest and Tris - 2/5/12

Yesterday I had a pretty amazing workout. I dumbbell benched the 35's for the first time EVER. Major PR breaker! However, I couldn't quite reach my goal of 3 sets of 5. Looking back on it, I think I could have rested a bit more between sets. A spotter would have also helped for motivation. I'm not going to beat myself up about it this time, but next time - It's On! :)

In addition, I completed another wave of 5/3/1, and benched 85lbs for 3 reps without too much of a struggle. I probably could have done 5, but again, without a spotter, that fear of dropping 85lbs on my face or cracking a rib kind of prevented that from happening :-/.

This is how my day went:

Bench
warmup x 2
70 x 5
80 x 3
85 x 3

Flat dumbbell press
warmup
35's x 5, 3, 2

Slight incline dumbbell press
warmup
25's x 10, 10

Close dumbbell press
warmup x 2
22.5's x 10, 10

Reverse tricep pressdown
warmup
50 x 12, 12

1-arm rope press
20 x 12, 12

Supplements:
Multi-V
Fish Oil
Whey protein
Creatine (pre-workout)
BCAAs (pre & post workout)

Somehow, I managed to gain a couple lbs over the weekend (really though, it's no mystery how...damn you chocolate & chips n salsa!), so really hitting my macros accurately was a big goal for the day....carrying through the week and from now on til show time!

22 Weeks!

So, I've finally decided that I'm going to compete in the INBA California Natural Bodybuilding Championships on June 30th. It's going to be a crazy 22 weeks!

I'm planning on a night workout today after work, but yesterday's progress is below....






22 weeks out 1/30/12




Quads

Squat (3 rep week of 5/3/1)
warmup
125 x 3
140 x 3
155 x 7

Leg Press
warmup
150 x 10, 10, 10

Leg Extension
85 x 10, 10, 10

Dumbbell Walking Lunge
25's x 10, 10, 10 each leg

Smith Machine Front Squat
added 30lbs x 15, 15

Fifteen minutes on eliptical at level 10 & fifteen minutes on treadmill, fast walk at level 15 incline

Macros:
Protein - 140g
Carbs - 120g
Fat - 35g

Diet was good throughout the day, with the exception of a late night cheat (burrito) :-/
I had after a concert.

Supplements:
Multi-V
Fish Oil
Whey protein shake (pre and post workout)
BCAAs
Creatine (pre workout)
Glutamine (post workout)

I'm getting better at the water thing....drank about 2 liters! I've realized the key is to always have a water bottle at my side, or else I'll forget.

Chest and tris tonight! :o)

Back/Hams: Routine C - 1/26/12

This is my first post for the 2012 training/competition season! ...and I still have yet to decide on a show...most likely sometime in June (hmm, commitment issues?).
Regardless, I've made a vow to myself that I will update this blog on a more daily basis, and not only will I track my progress in the gym, but my diet, and any other training related stuff.

So far, so good. I've started the year out strong with a productive January. I successfully completed a round of Jim Wendler's 5/3/1 strength training routine, which has abled me to reach new PR's on a weekly basis. I LOVE seeing results in the gym, and it is what keeps me motivated!

Today was back and hams - my favorite! :


Deadlift (5 rep week of 5/3/1 routine)
warm-up
5 x 115
5 x 130
8 x 145

Barbell Bent-over Row
warm-up
55 x 8, 8
60 x 8

Barbell Stiff-leg Deadlift
75 x 12, 12, 12

(I was shockingly able to walk in at peak gym time and find a barbell and a squat rack waiting for me. Yay!)

Pull-ups on TRX
4 sets of 25

Rope Pulldown
warm-up
30 x 6, 6

Straight-arm Pulldown
20 x 10, 10, 10

Dumbbell Leg Curl
20 x 10, 10, 10

Cardio consisted of 30 min uphill fast walk on treadmill at level 15, followed by a quick stretching session.

Macros:
Protein: 140g
Carbs: 120g
Fat: 35g

After today, my body is screaming out "sleep,"... so away I go...Zzzzz

Quads: Routine B - 12/26/11

Week 1 of a new routine! Starting out feeling strong :)

Squat (5 rep)
w/u
115 x 5
125 x 5
140 x 7

Hack Squat (on Smith Machine)
w/u
95 x 10, 10

Sissy Squat
0 x 15, 15, 15

Dumbbell Step Lunge
25's x 10, 10, 10

Leg Press
110 x 20, 20

Cardio: eliptical 30 min

Supplements:
Multi-V
Fish Oil
Isolated Whey
BCAAs

Back/Hams: Routine A - 12/21/11

Getting stronger by the day!

Deadlift (5/3/1 week)
115 x 5
130 x 3
145 x 5

Lat Pulldown Wide-Grip
w/u x 2
60 x 6, 6, 8

Dumbbell Bench Row
20's x 10, 10, 10

Seated Close-Grip Row
60 x 10, 10, 10

Seated Leg Curl
w/u
70 x 10, 10, 10

Dumbbell Leg Curl
17.5 x 12, 12, 12

Cardio:
20 min on treadmill, powerwalk @ level 10 incline

Supplements:
Multi-V
Fish Oil
BCAAs

Macros:
Protein - 140g
Carbs - 120g
Fat - 35g

Chest/Tri's: Routine A - 12/18/11

Bench Press - on Smith machine b/c there were no free barbells, cons of belonging to a busy gym...grr.
60 x 5
70 x 5
80 x 7


Incline Dumbbell Press
2 w/u's
25's x 10, 10, 10



Assisted Chest Dips
35 x 10, 10, 10



Tricep Rope Pulldown
2 w/u's
30 x 8, 8



Lying Dumbbell Extension
w/u
12.5's x 8, 8



One-handed Pressdown
20 x 12, 12



Supplements:
Multi-V
Fish Oil
BCAA's
Whey Isolate

Macros:
Protein - 140g
Carbs - 120g
Fat - 35g

Shoulders/Bi's: Routine A - 12/13/11

Dumbbell Military Press
2 warm ups
20's x 8, 10, 10

Seated Side Lateral
10's x 10, 10, 10

Super Set:

Front Raise
1 warm up
10's x 10, 10
Rear Delt Raise
1 warm up
10's x 10, 10

Barbell Curl
1 warm up
40 x 5, 5, 5

Rope Curl
1 warm up
40 x 10, 10

Machine Bicep Curl
20 x 12, 12

Supplements:
Multi-V
Fish Oil
BCAA's
Whey Isolate

Macros:
Protein - 140g
Carbs - 120g
Fat - 35g