Week One--September 27, 2009 thru October 4, 2009. . .
Wow! Well, off to a GREAT START and already feeling AWESOME!!!!! I'm going to use this site to detail all of my weekly log stuff, as it directly relates to my DIET and DAILY WORKOUTS. This will help me to track virtually ALL of the weightlifting/gym routines as well as closely analyze the success I will achieve by altering my diet accordingly. My "bible" has truly been the Men's Health Web Site (and if you haven't been there yet, you really should--truly one of the BEST informational sites on the web, as it relates to its subject matter).
I'm also going to try and post weekly photos here of my progress, both in and out of clothes. (Sidebar: the "out of clothes" pics are only going to be in Speedo's but I think that those, in and of themselves, are revealing enough!!! LOL)
WEIGHT AT START OF CONTEST: 187 pounds.
Now, for the breakdown of the week itself:
Sunday, September 27, 2009: OFF (Rest)
Sunday, September 27, 2009: OFF (Rest)
There are two pics shown above, taken on this day, both in and out of clothes. As my friend Kyle and I were trying to figure out where the best place to take the pictures was going to be, we neglected to see the cross hanging directly over my head until we'd uploaded the pics. Listen--if I'm going to pull this off in 12 weeks, I'm going to need all of the help from God that I can muster up. . .cashing in all the chits on this one!!! LOL.
Monday, September 28, 2009: Full Gym Workout, including the following:
Free Weights: Bench Press, Heavy, 4 Sets
Pec Deck Machine, 3 Sets
Lower Back Machine, 3 Sets
Pull-Downs, 3 Sets
Seated Rows, 3 Sets
Ab Crunches, 3 Sets
1 Set of Pushups
TOTAL SETS FOR DAY: 20
Tuesday, September 29, 2009: Cardio
Ran 2.5 Miles in Urban Active Inside Track--This is a combo of sprinting, running, and fast walking.
Wednesday, September 30, 2009: Full Gym Workout
Skullcrushers for Tri-Ceps, 3 Sets
Bar Dips, 3 Sets
Bench Biceps Curls, 3 Sets
Standing Hammer Curl, 3 Sets
Ab Crunches, 1 Sets
Back Extension, 3 Sets
Lat Pulldowns, 3 Sets
Total Sets for Day: 19
Thursday, October 1, 2009: Cardio
Ran approximately 2.0 miles on Urban Active Indoor Track
Friday, October 2, 2009: Full Gym Workout
*I primarily focused on LEGS today but did start with an AWESOME 5-set of increasing weight from 40 to 50 to 60 to 70, ending with 75 pounds, doing a FLAT DUMBBELL BENCH PRESS. I have always enjoyed these and believe that, the alternating bench press (with bar) and these in the same week can really enhance ALL areas of the chest. I am a firm believer that you should BENCH HARD TWICE A WEEK to gain maximum gain in this area.
The Leg Workout Went As Follows:
Leg Press, 3 Sets (To Exhaustion)
Leg Press, 3 Sets (To Exhaustion)
Leg Extension, 3 Sets (To Exhaustion)
Prone Leg Curls, 3 Sets (Always deceptive, these are--you never feel them until 2 days later!!!)
Triceps Pushdown, 3 Sets
Ab Crunches: 2 Sets
*Next Week, I am rolling some Hack Squats, and Regular Lunges into my Leg Routine.
(I cycled for many years when I was a much younger man which has always provided me with great calves and strong legs as a full-fledged adult--but I continue to AMAZED and ASTOUNDED by how many guys completely neglect their legs in their bodybuilding. You'll see these well-developed chests, biceps and back, and torso, and, then, suddenly, these STICK LEGS appear!!!!! Always amusing to me!!!)
TOTAL SETS FOR DAY: 19
Saturday, October 3, 2009: OFF (Rest), Out of town at our Annual SAFY Fall Conference
Sunday, October 4, 2009: Cardio
Ran combo sprints and trotting/running for just over 2.0 miles.
WEIGHT AT END OF WEEK: 187 (roughly the same--did a lot of eating on Friday and Saturday that I probably shouldn't!!!! Strict adherence to dieting is kicking in immediately!!!!!)
That's the wrap for the week. Looking forward to the week that's coming!!!!!!
