Today I'm heading into the Hyper-adaptive phase of my workout plan.  I'm back to my shoulders and just 3 sets, with some extended rest periods of 1 minute between exercises and 3 minutes between supersets.

Lying cable pullover (ss)
40×12; 70×10; 100×7
Twisting Military DB press (ss)
45×12; 55×10; 60×8

Dip bar shrug (ss)
12;10;8
Cross-cable lateral raise (ss)
30×12; 30×10; 30×8

Rear DB lateral raise (ss)
15×12; 20×10; 25×8
BB Military Press (ss)
65×12; 85×10; 95×9

Treadmill for 17 minutes.

Today's workout actually seemed too easy.  I will consider the extra rest periods and add weight to the rest of the week's workouts.  Leg day should bring about some impressive numbers with this kind of rest in the mix.

I ate extremely clean today.  It was probably one of my best days ever for nutrition. 

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Today was a rest day.  My body needed some time off. I spent the day going through Burn the Fat, Feed the Muscle trying to get some insight on nutritional issues because my fat percentage is stuck in a plateau.  I dropped below 20% and just stopped changing at that point. 

I'm just going to continue my research and see what I can do.  I've decided to continue with my plan of increased cardio.  I know that when I first read Burn the Fat, Feed the Muscle I was doing alot more cardio.  My results were better as well, which is whhy I believe I need to go back to that basic premise of doing more cardio.

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Today I did 30 minutes on the elliptical trainer.  I kept my heart rate betwen 80% and 90% of max.  It was an intense 30 minutes for sure.

My stats:

*Something is wrong with the scale (my belief) because there is no way in hell that I gained 7 pounds and didn't increase my fat percentage.  It just isn't possible to gain 5.66 pounds of muscle in one week.  I will just log this weight and fully expect it to change dramatically next week.  I wonder sometimes if I were to measure myself daily how drastic the fluctuations would be because I believe I retain water on certain days.

The encouraging part for me is that both my arms grew in size by 0.25″ this week and my chest went up 0.25″ as well.  I believe I'm really starting to see the benefits of the Optimal Anabolics program.  I'm excited about that aspect of this week's numbers!

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One area where I need a ton of work is my chest.  I was ready for a grueling workout today.

Incline DB Flye (ss)
30×12; 35×10; 35×8; 35×8; 20×15
DB press (ss)
45×12; 50×10; 55×8; 55×6; 35×15

DB pullover (ss)
30×12; 30×10; 40×8; 40×8; 20×15
Bench press (ss)
115×12; 135×8; 135×5; 115×8; 95×16

Twisting crunch (ss)
15;12;10;10;18
Lying leg raise (ss)
10; 10; 8; 8; 10

I found the bench press to be extremely hard after doing 5 supersets of flyes and DB presses.  I still have my cold, but it is much more mellow now and doesn't seem to affect my workouts now though.

I spent the day doing alot of reading on http://www.discussbodybuilding.com to get some ideas for nutritional strategies.  I wonder if I'm carb intolerant.  I'm planning to adjust my macronutrient ratios to 40/40/20 this coming week to see what happens.  I am also installing a plan to get cardio done like I was doing several months ago.  I will build back up to that level gradually, with the goal being to do 45 minutes 4 times a week, 35 minutes once a week and 60 minutes once a week, with one day off completely.

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I was ready to get back to the weights. I really think I have an addiction to lifting.  I hit it hard again today, working my back.

Twisting DB Row (ss)
45×12; 50×10; 55×8; 55×8; 40×15
Wide lat pulldown (ss)
110×12; 120×10; 135×8; 135×7; 105×12

Close grip cable row (ss)
120×12; 120×10; 135×8; 105×15
Assisted chins (ss)
150×4; 190×10; 190×8; 190×8; 190×8

I had to stop here because my cold was knocking me on my butt.  I spent the rest of the day taking it easy.

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