Today I switched up a bunch of my back exercises.  It felt very odd.  The gym I went to did not have the Assisted Chin Up machine.  I tried to do a chin up and still cannot do it.  That's a goal of mine–to be able to complete at least 1 chin up without assistance.

My workout:

Jockey Row
100×12; 110×10; 135×15

Reverse Back Extension (ss)
12; 10; 11
Wide Lat Pull Down (ss)
130×12; 140×10; 150×8

Straight-arm Pull Down (ss)
60×12; 70×9; 70×8
Close Grip Pull Down (ss)
130×12; 140×9; 140×8

This was what I described in my journal as “a weird workout.”  I didn't think changing up my exercises would make such a difference, but it was truly weird.

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Today I was sick.  I decided to listen to my body and take the day off from working out.  The odd thing is I feel really horrible doing it.  It is a tough thing to do these days.  I really enjoy getting my body moving.

I spent alot of time considering my diet.  I have to really think that one through to the proper conclusion.  Am I eating clean enough?  Am I sticking to my plan?  Do I need to change things up?  All of these questions need answers.

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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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