Happy Monday 7/11/2011

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Intro - I have to say that I am having some fun right now. I am looking forward to this week and some nice conditioning gains. Of course I guess when you hit a new low on your prep while simultanously hitting a lifretime PR on deads you gotta be doing something right.

I'm liking how I am looking when I practice my posing right now. Still pretty full from the refeed Sunday so I might get a few photos on the back deck today or tomorrow. It's supposed to be good weather and it's just myself and the boy so once I am done getting the honey do's done, we might do just that.

Wieght Training West side D.E. Dead and legs

Defecit Deadlifts Need to lighten up for s'more speed.
305lbs x 2/8 sets

Leg Press
470lbs x 10
510lbs x 10
560lbs x 10

Good Mornings
135lbs x 10
155lbs x 10
175lbs x 10

Leg Extensions
180lbs x 10
190lbs x 10/2 sets

Swiss Ball Crunches
25lbs x 10/3 sets

Pretty darn good workout. After talking with coach Helms a bit about West Side, I decided that my defecit deadlifts were no where near fast enough. So come next week I will lighten the load about 35lbs and go for some more speed. Leg presses were tough, but they are about as strong as ever right now. I am hitting the stop at the bottom on every rep and still had some in the tank. I'm sensing a PR on those shortly as well.

20 Minutes LISS
Easy little bike ride home from the gym at Noon.

PM Cardio
35 minutes step aerobics. It doesn't really count though, becuase I do it all the time.
After ward I played on the pump track a little.

Nutrition
F-44g
C-252g
P-207g

Daily Weigh insSaturday 7/2/2011 - 165.2lbs
Sunday 7/3/2011 - 164.2lbs
Monday 7/4/2011 - 165.2lbs
Tuesday 7/5/2011 - 164.6lbs
Wednesday 7/6/2011-163.2lbs
Thursday 7/7/2011 - 164.8lbs
Friday 7/8/2011 - 163.2lbs
Saturday 7/9/2011 - 163.2lbs
Sunday 7/10/2011 - 164lbs
Monday 7/11/2011 - 164.8lbs
Tuesday 7/12/2011 - 164.4lbs


Daily Disciplines
Easily got down close to 2 gallons of water with my 3DMUSCLE MOUSSE.
Practiced Posing for 10 minutes holding symetry poses before working out.

Tuesday 7/12/2011

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Intro-Things are rolling right along. Had a 164 weigh in tuesday but I was not sweating it to much. The legs felt kinda heavy and that is usually always a sign of a pending drop. Looked nice and full during my morning posing practice. Glutes are getting nice and striated and the hammies are looking more split. Inner quad is getting cut up as well.

Morning training session was a bit of a chore. I rode my bike to the gym right before hand. It was not strenuous at all, just a nice liesurely ride, but I don't think I ate enough carbs before hand, so I will have to make note of that for the future.

AM Workout West Side M.E. Bench and upper

ME Barbell Bench Excluding warm up
270lbs x 1
285lbs x 2/2 sets

Incline barbell Press Been a while, TORE up my chest.
205lbs x 8/3 sets

Dumbell Upright Row Firs set was junk, but last set was $$$$$
45lbs x 10
45lbs x 12/2

Dips
53lbs x 10/2 sets
62lbs x 10

Hammer Grip or V-Bar pull down
175lbs x 11
180lbs x 10

This was a good workout. I am trying to design my own westside training split and this one was the best ME Bench and upper workout I have had yet. So I feel good about that. Chest was burning all the way from my sternum, all the way accross the anterior delt, and to the tricep. Quite literally quivering on the dips.

PM Workout
20 minute bike ride home at 1pm
40 minutes LISS on the recumbent bike at home at 8pm

Nutrition
F-47
C-230
P-202.5

Daily Weigh ins
Monday 7/4/2011 - 165.2lbs
Tuesday 7/5/2011 - 164.6lbs
Wednesday 7/6/2011-163.2lbs
Thursday 7/7/2011 - 164.8lbs
Friday 7/8/2011 - 163.2lbs
Saturday 7/9/2011 - 163.2lbs
Sunday 7/10/2011 - 164lbs
Monday 7/11/2011 - 164.8lbs
Tuesday 7/12/2011 - 164.4lbs
Wednesday 7/13/2011 - 162.8lbs I had a feeling.

Daily Disciplines
Just short of 1.5 gallons
Posing Practice in the AM before the workout - 10 minutes