Workout

Chest/Calves

Dumbbell bench press: 85x10, 85x9, 85x8
Incline Dumbbell bench: 70x10, 70x9, 70x7
Weighted Dips: 45x10, 45x7, 45x7
Dumbbell flys: 60x9, 55x10, 55x10

Calve press: 405X15, 495X12, 495X10
Seated calves raise: 110X12, 110X10

Click here for a printable workout log!

I felt like this was a great workout. I increased my weight in the incline dumbbell bench by 5 pounds. I was really feeling this exercise. With dumbbell flys, I was totally wiped out. Those 10 reps on the last two sets were torture.

I would've liked to do another set on calve press and another two on the seated calve raise, but I got to the gym too late. I need to get there earlier on the weekends because it closes early.

Sunday, January 25

Diet

Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

Meal 2: A ham sandwich on whole wheat bread, 12 oz milk

Meal 3: A tuna sandwich on whole wheat bread, 12 oz milk, 8 oz orange juice

Meal 4 (post-workout): 2 scoops of Optimum Whey w/ 46g dextrose in 12 oz water

Meal 5: Turkey sandwich on whole wheat, 12 oz milk

Meal 6: 2 egg yolks and 6 egg whites, 2 pieces of whole wheat toast, 16 oz milk

Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Back/Biceps

Barbell rows: 185X10, 195X10, 205X8, 195X10
Cable rows: 160X10, 160X10, 160X10
Dumbbell rows: 110X10, 110X10
Assisted Pullups: 20X9, 30X8, 40X10

Cable crunches: 150X20, 150X20, 150X20
Leg raises: 25,15

Click here for a printable workout log!

This was one of my best back workouts in awhile. I increased the weight on cable rows, mainly because I did them before dumbbell rows this time. I was really feeling the cable crunches. I only did 15 reps on my last set of leg raises because I was only able to rest a few seconds between the sets of leg raises. This was due to the fact that the employee was closing down the gym! I need to get there a few minutes earlier on the weekends.

Monday, January 26 (no school)

Diet

Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

Meal 2: 8 oz chicken, carrots, 16 oz milk

Meal 3: A tuna sandwich on wheat bread, 12 oz milk

Meal 4 (post-workout): 2 scoops of Optimum Whey in 12 oz water, 8 oz orange juice

Meal 5: 2 86% lean hamburger patties cooked on the George Foreman w/ ketchup, one whole wheat bun, 12 oz milk

Meal 6: 1 cup of cottage cheese, 8 oz milk

Workout

30 minute walk on the treadmill (AM)

Shoulders/Traps (PM)

Military press: 125X10, 115X9, 115X7, 115X6
Dumbbell Shoulder Press: 50X10, 50X8, 45X10
Bent-over dumbbell lateral raises: 40X12, 40X12, 40X10
Side dumbbell lateral raises: 25X10, 20X12, 20X10

Barbell shrugs: 235X10, 235X10, 235X9, 235X9
Dumbbell shrugs: 110X8, 100X9, 100X8

Click here for a printable workout log!

Overall I thought this was a pretty good workout. I added 5 pounds to my second and third set of dumbbell shoulder presses compared to last week. I dropped 5 pounds on my bent-over laterals to focus more on my rear delts. With barbell shrugs, I lowered the weight to concentrate more on my form and with dumbbell shrugs, I shouldn't have used the 110's.

I have used them in the past, but that's only when I don't do barbell shrugs first. I didn't have very good form with them this workout. I will start out with the 100's next time.

Tuesday, January 27

Diet

Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

Meal 2: Ham sandwich on whole wheat bread

Meal 3: 2 turkey sandwiches on whole wheat bread, almonds and peanuts, apple, cereal bar, water

Meal 4: A tuna sandwich on whole wheat bread, 12 oz milk

Meal 5 (post-workout): 2 scoops of Optimum Whey in 12 oz water, 8 oz orange juice

Meal 6: 2 egg yolks, 7 egg whites, 2 pieces of whole wheat toast, 16 oz milk

Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Triceps/Biceps

Skullcrushers (lying French press): 95X10, 105X10, 105X8
Overhead extension: 80X10, 85X10, 85X10
Pressdowns: 160X10, 150X9, 150X9

Alternate dumbbell curls: 45X10, 45X10, 40X9
Preacher curls: 75X10, 75X8, 65X10
Incline curls: 35X8, 35X8, 30X8

Click here for a printable workout log!

I thought this was an average workout. I never get really pumped up or excited about training my arms. This is probably because I feel that they aren't as important as all my other body parts. I need to change this mindset and train them like I do the rest of my body.

Wednesday, January 28

Diet

Meal: 1 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

Meal 2: Ham sandwich on whole wheat bread

Meal 3: 2 turkey sandwiches on whole wheat bread, almonds and peanuts, apple, cereal bar, water

Meal 4: A tuna sandwich on whole wheat bread, 12 oz milk

Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46g dextrose

Meal 6: Spaghetti w/ meat sauce, 1 egg yolk and 5 egg whites, 16 oz milk

Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Quads/Hamstrings

Barbell squats: 185X12, 205X12, 225X12, 205X12
Hack squats: 180X10
Leg extension: 120X12, 120X10, 120X8

Seated leg curl: 140X12, 140X10, 140X9, 140X8
Lying leg curl: 110X9, 100X10, 100X9, 100X9

Click here for a printable workout log!

Today was an awesome workout. After squats, I thought I was dead. The last rep on my third set took about five seconds to get up. I thought I was going to crash. The pain at the end of the set was worth it though. My quads were on fire! I was killed after barbell squats, but still decided to hop on the hack squat machine. After I did the set, I knew that I shouldn't do anymore because my leg was acting up.

It's the same injury from powerlifting season over one year ago. I seem to have it under control now, but it acts up every now and then. My advice would be to warm up before doing ANY type of weight exercises. Make sure that if you are on a powerlifting team that your coaches are responsible. One simple mistake can ruin your bodybuilding career. That's where they get the saying, "Rome wasn't built in a day, but it fell in one."

Thursday, January 29

Diet

Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

Meal 2: Ham sandwich on whole wheat bread

Meal 3: 2 turkey sandwiches on whole wheat bread, almonds and peanuts, apple, cereal bar, water

Meal 4: Ham and turkey sandwich on wheat bread, 16 oz milk

Meal 5: Stir-fry w/ lots of chicken, rice, and veggies, 12 oz milk

Meal 6: Turkey sandwich on wheat bread, 12 oz milk

Meal 7: 1 cup of cottage cheese, 8 oz milk

Workout

Rest

Friday, January 30

Diet

Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

Meal 2: Ham sandwich on whole wheat bread

Meal 3: 2 turkey sandwiches on whole wheat bread, almonds and peanuts, apple, cereal bar, water

Meal 4: Tuna sandwich on wheat bread, 12 oz milk

Meal 5: 2 scoops of Optimum Whey, 10 oz orange juice

Meal 6: Steak, asparagus, broccoli, cauliflower, 16 oz milk

Meal 7: Turkey sandwich on wheat bread, 12 oz milk

Meal 8: 1 cup of cottage cheese, 8 oz milk

Workout

Chest/Calves

Dumbbell bench press: 85X10, 85X8, 85X7
Incline Dumbbell bench: 70X9, 70X8, 70X8
Weighted Dips: 45X11, 45X8, 45X7
Dumbbell flys: 60X10, 60X10, 60X9

Calve press: 405X15, 495X12, 495X12, 495X12
Seated calves raise: 115X12, 115X10, 115X10, 115X10

Click here for a printable workout log!

Since my calves are one of my weaker body parts, I decided to do them first. I tried to use really good form and get to the top of the movement in each rep. Dumbbell bench press didn't feel too great. During my first set with the 85's, I felt shaky.

I am going to start out with 80's next workout and then go up to 85's after my first working set. Dumbbell flys felt pretty good. I had to wait an extra couple of minutes on weighted dips because someone was using it (I ended up working in with him because he took about 5 minutes to prepare for each set).

I thought this week went pretty good. I weighed myself at the end of the week and I am still 170 pounds. I really need to start doing more cardio than I have been doing. We are going to start a weight-training unit in P.E., so that's going to suck.

I will have to not try very hard because I don't want it to interfere with my workouts. Hopefully we will be doing running and other related activities. If we aren't, I will have to go school an hour early and do some cardio on their equipment in the mornings.

I am starting creatine in a few days and I will start my serious diet 8 weeks out. With my 8 weeks out diet, I will be eating the same things every day, but on leg day and back day, I will probably be eating more carbs. Everything's going good right now and I can't wait for the contest!

Applied Knowledge is Power,

shanegiese@cox.net

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