Been away longer than expected, but got back in today to hit upper bod – back on track!
Weight: 214, 10am
Warmup: 10m elliptical
PS WG bench: 90×15, 180×6, 200×4/2, 90×12 slow
FM Pulldown + twist: 90×15, 180×2, 160×3, 140×5, 100×10
DB shrug: 45×10, 65×8/8/8
(SS with)
DB uprow: 20×10/8/8/8
8# medball twist: 25/25
Stretch
Soak: 10m
Weight: 208, 4:30pm
Warmup: 10m elliptical, 2m ski machine
DB Shrugs: 45×10, 75×8/8/10, 45×10
Superset
TG Shoulder Press: 20×15/10/10/10
Bendover DB Flye: 10×12/10/10/10
Tractor Tire Flip: 10/10
Soak: 5m
Steam: 5m
Back in the gym today:
Light warmup cardio
Light Chest/Back/Shoulders/Abs
Light cooldown cardio
5min hottub
:65 min exercise time
460 calories burnt
Yessssssssss!
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: 198.6
12:30pm
Getting back in the flow of things. 20 minutes of spinning followed by some light circuit-style upper body lifting. Aquatic resistance and hot tub soak to finish up.
Cable Rows: 80×20
DB Incline Bench: 30×20
BB Shrug: 45×20
Pulldowns: 80×20
DB Shrug: 45×20
10 minutes aquatherapy
10 minutes hottub
Total calories: -270
Total weight: 8000 pounds
Weight: 204.4
9:45am
DIdn’t train yesterday due to family/holiday stuff. Took advantage of the extra recovery day to go heavy today.
Warmup: elliptical, 11min
Deadlifts: 135×10, 225×4/6/6, 135×10
Smith Squats: 135×8, 226×6, 315×6 (half), 135×12
Barbell Shrug: 135×10/10/10/10
Spinning: 36min – was going to stop at :30, but kept going to hit -1000 cals =)
Stretch: ~8min
Steam: 5min
Total calories: -1080
Total weight: 6300 deads + 5940 squats + 6750 shrugs = 18990 pounds
Forearms limited deads/shrugs weight until switched to mixed grip, need to get straps
Weight: 204
10:20am
Warmup: elliptical, 11m/-110cal
BB Upright Row: 45×15, 65×12/10/8, 45×15
BB Shrug: 135×12/10/10/10 (weak grip strength)
DB Front Raise: 10×10/10/10/10 (squeeze/focus on contraction)
Tricep Rope Pulldowns: 50×8/6/6
superset w/
1-arm Reverse Pulldowns: 30×10/6/6
Close Grip Cable Pressdowns: 40×15, 80×12/12/11
Bent Leg Ab Raise: 20/15/14
6# bar Twists: 50
Spin: 20m, easy/flush
Stretch
Steam: 5m superhot
-900 cals
Good workout, great pump! Still feel shoulders/arms stretching the skin an hour later. Back & Bis tomorrow!
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