Archives for July 2007

So today I've been pondering what to do about my workout plan.  I spent alot of time reading through posts on http://www.discussbodybuilding.com.  I am not sure where I am going to head with this, but some changes will be needed shortly I am sure.

Incline DB flyes (ss)
40×12; 40×10; 40×8
Incline DB press (ss)
60×12; 60×10; 60×8

Low cross cable raise (ss)
40×12; 40×10; 40×8
Incline bench press (ss)
135×9; 135×10; 135×8

Superman (ss)
12; 10; 10
Full rotation knee raise (ss)
12; 10; 8

I had a day off in the middle of the week because I'm still not feeling 100%.  I started back in on my leg day as follows:

Leg extension (ss)
120×12; 135×10; 155×14
Lying leg curl (ss)
115×12; 130×10; 150×9

Standing calf raises (ss)
150×12; 175×10; 185×8
Barbell squat (ss)
185×12; 185×10; 185×8

Seated calf raise (ss)
135×12; 140×10; 145×8
Deadlift (ss)
165×12; 185×10; 205×8

Deadlifts just take the wind out of me.  I am working on my grip.  That's a severe limiting factor.

Today was my arm day.  I continue to push myself hard.

DB Preacher Curl (ss)
25×12; 25×10; 30×7
Twisting DB Kickback (ss)
25×12; 25×10; 25×8

Twisting DB curl (ss)
30×12; 30×10; 30×8
Dips (ss)
12; 10; 8

Bent leg crunch (ss)
16; 14; 12
Hanging Knee raise (ss)
12; 10; 8

I have really started looking at my results lately.  We all produce results, the question is do we produce results that are heading in the right direction.  For a long time I was obssessed with how much I weighed, but soon realized that if I started to gain lean muscle mass my weight might well stay the same, but my fat percentage would go down, thereby making me healthier overall.

I am going to be paying close attention to the results I'm producing and react accordingly.  I can see some potential for change, I just need to figure it out more in-depth before I react.