Bodybuilding Secrets Exposed
Today wasn't a good day. I woke up with a terrible head cold. I had no energy. I decided not to workout because of this.
Later in the day I felt a bit better, so I hit the gym for 45 minutes of cardio. I walked on an incline on the treadmill for the entire time. Surprisingly, I felt fine afterwards.
Today was a pretty routine day otherwise.
Yet another week behind me and honestly, I'm not really happy with the results I've achieved so far. I've been doing alot of reading and looking into how to tweak my nutrition. I'm thinking that perhaps I'm carb intolerant.
I just finished my measurements and here are the results:
| Item | Current | Previous | Change |
| Weight | 233 | 234 | -1.00 |
| Body Fat % | 19.20 | 19.20 | No change |
| LBM | 188.26 | 189.19 | -0.93 |
| Chest | 44.75 | 44.75 | No change |
| Left Bi | 13.25 | 13.13 | +0.12 |
| Right Bi | 13.50 | 13.50 | No change |
| Abdomen | 42.50 | 42.50 | No change |
| Left Quad | 26.25 | 26.25 | No change |
| Right Quad | 26.50 | 26.50 | No change |
| Left Calf | 17.50 | 17.50 | No change |
| Right Calf | 17.50 | 17.50 | No change |
The program this next week is about really pushing my body to its limits. Let's see what it does for my stats.
Here are my pictures for the week:
I was really looking forward to today's workout. I never enjoyed working my chest before, but I'm starting to see some changes in that area and it pumps me up.
Incline DB flye (ss)
30×12; 35×10; 40×8(f)
DB press (ss)
45×12; 50×10; 55×10(f)
DB pullover (ss)
30×12; 35×10; 40×9(f)
Bench press (ss)
135×11; 135×9; 135×7(f)
Twisting crunch (ss)
14; 12; 10
Lying leg raise (ss)
12; 10; 8
I really focused on the chest muscles and how they felt during the exercises. It was an intense feeling.
Today I moved on to my back exercises. This is the second week and I can definitely tell that these workouts are killer.
Twisting DB row (ss)
45×12; 50×10; 55×10(f)
Wide lat pulldown (ss)
110×12; 120×10; 125×10(f)
Close grip cable row
120×12; 135×10; 150×8(f)
Bent over row (ss)
95×12; 115×10; 115×8(f)
Close grip lat pulldown (ss)
105×12;120×10; 134×8(f)
What I notice about this progressive overload of the body is that as the rest time decreases I need to also decrease the weight I'm pushing.
I've also been noticing that my energy levels are up. I'm not sure why that is, but it is the truth.
