xxiv log

[xxiv]

15 lbs on db press?

What is this day 1 of?

yeah, 15 for cable flys, 20 was too heavy to focus on the movement. I usually do db flys, I'm not sure how I feel about the cable variation. incline was a typo. fixed

It's day 1 of 5 of my routine.

[xxiv]

day 2
squats 135x20 185x20 225x12 185x16
leg ext. 75x20 x3
belt calf raise 180x20 x3
seated barbell calf raise 225x20 x3

I warmed up by going through the dot drill a few times. I used a stop watch and tried to stick to 2 min rest periods between sets.

[xxiv]

day 3
push press 95x15 x14 x10
side raise 20x15 x3
front raise 45platex15 x3
cleans 115x15 x3
close grip bench 95x15 x3
dips bwx15 x3
push downs 110x15 x 12 x10
upright row 15x15 x12 x10

60 second rest intervals

[xxiv]

day 4
deads 135x20 185x20 225x15 185x20 x2
ham curl 50x20 x4
1 leg calf raise 65x15 55x18 x2
seated bb cr 225x25 275x25 x2

120 second rest intervals

[xxiv]

day 5
cable rear delt flys 20x15 25x15x2
bo db rows 60x20 x3
seated cable rows 180x15 x3
bb curls 55x15 x3
hammer curls 25x15 x3
rope curls 80x15 x3
i had a 1.5 hour break for a night call
bb preacher curls 45x20 55x15 55x12
declin bp 135x15 x2 135x12
db flys 25x15 x3

60 second rest intervals with the exception on the night call.

[xxiv]

day 1
inc db 45x20 50x15 x2
flat db 50x15 x3
cable fly 15x15 x3
bo bb row 135x15 x3
seated cable 200x20 250x20 300x14
pull down 90x20 125x15 x2
db shrugs 80x15 x5

[WesleyInman]

How is it going so far?? Are you seeing bodyfat losses and conditioning or endurance increases? Nice job sticking through this..not an easy routine with those short rest periods!

[xxiv]

I'm adjusting well, I look leaner and I'm going by eye for awhile and I'm laying off the scale. I've been getting my ab work done in the am on empty at the time I used to weigh myself.
diet has been 40/40/20 between 2300 and 2600 cals. I'm tracking on my phone and measuring stuff out so I know my number are pretty close.
Cardio has been the dot drill and for a simple hop scotch routine it's pretty hard to do with any speed. a few rounds of that and my heart rate is up and I'm good to go.

[xxiv]

day 2
squat 135x20 185x20 205x14 185x12
leg ex 80x20 x4
1 leg db cr 50x20 x3
bb seated cr 225x20 275x20 x2

i did leaves today and used the blower and my lowerback was too sore to really push through the squats, i tried using a belt but I hust couldn't hang. I can get through the dot drill in about 90 seconds, not too impressive but it's improving.

[xxiv]

I have been keeping up with my routine, I've been too lazy to log.



I have been inspired by nate and I've been blending greenish smoothies with my handheld. I have been adding hemp and whey protein and it's really fun to see how much different stuff I can cram into one shake. It's made tracking my cals tough though but i think I'm still kinda accurate.

I think I'm allmost lean enough, just a little in the midsection. I am going to drop my cals down a little for the next week or so and see if it's time to switch gears.