Weight: 209, 3:10pm
Warmup: 10m spin
Barbell Curls: 45×10/10/8/8
DB Hammer Curls: 20×6, 15×8/8/8/8
Close Grip Bench: 45×15/10/10/10
Cable Pressdown: 40×10/10/10/10
Soak: 10m
Steam: 10m
Still having some ulnar nerve issues, most noticeably when doing BB curls. Could just be that I didn’t warm up my arms well enough. Noted.
March 3 – April 6, 2011
Timeframe: 35 days
On Plan: 26 days
Missed: 9 days
Exercise Time: 19 hours
Total Calories: -13465
BodyFat Equivalent: 3.74 pounds!
All in all, a good month. I missed more training days than I would have preferred, but life has a way of happening. The important takeaway for me is that I accomplished a solid month of base training and can now move on to the training I like better.
By charting my training, I am now able to look back and see a distinctive pattern/flaw: Rest days. In March, they were momentum killers – most of my missed days occurred after a scheduled rest day. Methinks I need to change the program and add a bit more structure.
So for April I’m switching to a different routine – the old standby that has served me well for years: Train Mon-Fri, with weekends “off.” Since month two is the strenght phase of my plan, I’ll lift one body part a day Monday-Friday, followed by some core work and at least :30 min cardio. Typically:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Legs
Training legs on Friday gives me two off days over the weekend to recover from blasting them, so I’ve got that going for me. Which is nice.
And while weekends are technically non-training days, I’ll still do rides for fun or with friends. Now those rides become “bonus” workouts – a key mental distinction.
Diet remains the same: eat healthy six days a week, with one cheat day to eat whatever I want.
(BTW – Cheat days are great! No only do they give you a mental break from restriction, they provide a short term, achievable goal. I usually put them on Sundays so I have a week-end target: “I can’t eat that today, but I can have as much as I want on Sunday!” And by putting it at the end of my week, I can choose to enjoy it earlier in the week and just eat healthy on Sunday instead.)
My weight has remained pretty constant over the month, but I can see the changes in the mirror and feel it in my clothes. Don’t get hung up on the scale – this past month my body has burned off fat and replaced it with muscle. So, while I may weigh the same, I look and feel different. THAT’s the important thing, not the pounds.
Another light day, getting the bod used to WORKing again!
Still having HRM issues, need to shave chest or get new batteries 
Total calories: -520
Weight: 204.0
9:45am
Warmup: elliptical, 11m/-110 cals
Parallel Grip Chins: 6/5/4 (negatives)
Wide Grip Front Pulldowns: 80×12, 120×6, 110×6, 100×9
Close Grip Low Cable Row: 120×6, 110×8/8/6+2
Low Cable Curl: 50×12, 100×3, 80×8/6 (constant tension)
Wide Grip Barbell Curl: 45×10/10/10 (constant tension)
Dumbell Hammer Curl: 20×6/6/6 (negatives)
DB Twisty Curl: 10×8 (flush/isolate)
Spinning: 21min with 10min backwards pedalling
Stretch
Steam: 10min superhot
Total cals: -790
Destroyed back and bis, great mind-muscle connection, really felt the fibers strain/stretch/rip. Finished shower with 30sec supercold hand rinse
Weight: 202.6
6:00am
Didn’t sleep as well last night, woke around 5:30 after ~4.5 hours. Had a protein shake and hit the gym for shoulders & bis
Warmup: elliptical, 10min/-100 cal
Cybex Shoulder Press: 50×10/10/10
Barbell Shrug: 135×10/10/10
DB Side/Rear Lat Raise SS: 10×10/10/10
BB Curl: 45×10,65×8/10,45×10
Hammer Curl: 15×10,12.5×12/12
Lying Leg Raise 20,10,5
Tired and weak – not enough food yesterday, too little sleep, first 6am workout ??
-600 cal session