Yesterday was my first day of working out after setting my new 12 month goals. I had an extremely intense and high energy chest and biceps workout.
Monday (5/14/2007)
Start Workout: 4:45 a.m.
End Workout: 5:45 a.m.
Bench press – wide grip
145 x 12; 155 x 8; 165 x 5; 155 x 7
Decline bench press (D
(drop sets)
[50 x 10; 40 x 6]; [55 x 8; 40 x 4]; [55 x 8; 40 x 10]
Incline bench press (D / Incline Flye — supersets
55 x 10; 55 x 8; 55 x 8; 55 x 8
20 x 12; 25 x 11; 20 x 12; 20 x 12
Hammer curl
30 x 10; 35 x 8; 35 x 8; 30 x 9
Curls (B
65 x 8; 75 x 6; 75 x 6
Cardio Session at 1:30 p.m.
30 minutes with Cardio Coach, Volume 6
Tuesday (5/15/2007)
Start Workout: 4:40 a.m.
End Workout: 5:50 a.m.
Seated row
170 x 10; 160 x 12; 150 x 12
Pull ups (weight assisted)
150 x 5; 150 x 4; 150 x 4
Front lat pull downs
130 x 10; 130 x 10; 130 x 10
Barbell rows (strip)
85 (75) x 10 (6); 90 (85) x 10 (6); 100 (95) x 8 (5)
Lying tricep extensions
60 x 12; 60 x 10
Triceps overhead extension (rope) (drop sets)
60 (40) x 12 (10); 65 (45) x 12 (10); 65 (45) x 12 (10)
My nutrition both days has been low carb (40 g. carb/40 g. protein/20 g. fat). Tomorrow is going to be a moderate carb day (50 g. carb/30 g. protein/20 g. fat). This is part of my carb cycling diet right now.
The key the past two days–I have had tons of energy. I have been taking caffeine, green tea extract, bioperine and yohimbine twice daily for 6 days now. I'm not sure what effect they have been having on my energy, but I feel great during my workouts.
It is amazing to me how subtle changes can make such a huge difference. At the same time, this is why very careful recordkeeping is needed because a small change in the wrong direction can bring on the incorrect results.
I still need to work on getting more rest. I get about 6 hours of sleep each night and really need to shoot for 7 at the least. I will work on that.
Tomorrow is core and cardio day. I will most likely double up on my cardio every Wednesday. I will also take some more photos and post them here. Until then…
