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Yesterday Weights: will try a new split with increased sets and only weights on mondays and thursdays or fridays depending on how legs feel.
increased sets and number of reps to 10 across board - lowered weight on incline bb.
incline bb
wu
15 x 25s
15 x 30s
...
10 x 45s
10 x 45s
10 x 45s
military bb
wp
15 x 20s
15 x 20s
...
10 x 40s
10 x 40s
10 x 40s
bent over row
10 x 50s
10 x 50s
10 x 50s
concentration curls
10 x 30s
10 x 30s
10 x 30s
upright bb rows
10 x 15s
10 x 15s
10 x 15s
side lateral raises
10 x 10s
10 x 10s
10 x 10s
squats - smith machine - i hate this - can't get low enough because of machine ... need to find alternative - maybe try out leg press
wu
15 x bar
15 x bar
...
10 x 25s
10 x 25s
10 x 25s
10 x 25s not sure about this last one because some guy interrupted, tried to work in and I lost count, darn. He wanted to use the bar to do half push ups, lame... use the wall buddy jee whiz.
tris
10 x 40
10 x 55
10 x 65
10 x 65
10 x 65
lat pulls
10 x 100
10 x 130
10 x 130
10 x 130
seated rows
10 x 100
10 x 100
10 x 100
reverse pec deck
10 x 100
10 x 100
10 x 130
pec deck
10 x 130
10 x 160
10 x 160
seated shoulder press
10 x 50
10 x 50
10 x 50
leg curls
10 x 115
10 x 115
10 x 115
After a week off of complete rest I was completely exhausted afterwards, and was immediately sore. My legs were fully destroyed after. Today my whole body is hurting, many Advil... That being said my right shoulder is actually not as sore as it was on Sunday night - keep with RC exercises to tighten muscles around cuff, this is a reoccuring issue...I think that I've established that shoulder is sore from being forced to sleep on that side, switched to left side and shoulder is virtually pain free....lets hope I can keep it controlled.
Treadmill today was basically survival, legs hurting so much, new shoes seem to be O.K. why don't they just keep making the ones that fit? Why once I find a pair of running shoes that fit do they have to discontinue that model? Couldn't they simply rename it and give it a new paint job? Have moved from my Nikes over to Saucony....
Diet Calendar Entries for 22 March 2011:
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1256 kcal
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Fat: 31.36g | Prot: 171.41g | Carb: 68.39g.
Breakfast: Whey Protein Isolate, 2% Fat Milk, Whey Protein Isolate. Lunch: Whey Protein Isolate. Dinner: Lettuce Salad with Assorted Vegetables, Olive Oil & Vinegar, Mashed Potatoes (Whole Milk and Butter Added), Pork Chops (Top Loin, Boneless). Snacks/Other: Whey Protein Isolate. more...
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2810 kcal
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Activities & Exercise:
Walking (exercise) - 3.5/mph - 50 minutes, Resting - 8 hours and 10 minutes, Sleeping - 8 hours, Driving - 1 hour, Desk Work - 6 hours. more...
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