After week 1

Waist is around 29.5" with weight down to 160.4lbs. A couple days this week I felt pretty sluggish but I think that is due to very bland diet, shopping for food to today to help prep meals early as well. Tough to prepare tasty meals with full time job. Strength is progressing well, think I have adjusted to a working parts 2x a week vs just one before.

Day 7 - Back and Shoulders

Reverse Lat Pulldown - 90x15, 105x15, 130x6, 150x6
Close Grip Tbar - 45x15, 55x15, 80x10, 100x10
Rope Pulldown - 25x15, 25x12, 30x10, 35x8
Db Press - 35x15, 40x13, 55x6, 60x5
Front Raise - 25x10, 25x10
-superset-
Seated Side Lateral (DB) - 15x10, 15x10
Abs - 4 sets of 20-25 machine crunches

A Better Day

Well today was a much better day at the gym.....

Chest and arms:

Bench Press - 95x15, 135x12, 135x12, 155x5, 180x5
Incline DB Press - 45x15, 65x10, 65x8, 65x7
Incline DB Fly - 25x15, 30x10, 35x10
Cable Curl - 40x15, 55x15, 65x10, 65x10
Rope Pressdown - 45x15, 45x15, 55x10, 60x8
Hammer Curl - 30x12, 30x12
-superset-
Dip (Bench) - 2 sets of failure

Day 5 - Leg Day....ugh

Squat - 115x15, 135x12, 135x12, 205x12, 225x10, 225x10
Leg Extension - 100x15, 130x6, 150x6, 160x6

about here is where the workout started to go wrong...thinking the sinus issues, the nyquil and reduced sleep did affect my energy and strength...meh

Unilateral Leg Curl - 50x15, 50x12, 60x10, 60x8
Lunges - 75x12, 95x10
Seated Calf Raises - 60x22, 60x15...end of workout

Day 4 - OFF aka HIIT Cardio

Today was a verrry long low carb day, very excited to get back to high carbs and leg workout tomorrow haha. Did 30 mins of HIIT Cardio training, def pushed it to the limit to keep losing that bodyfat...2 scoops of Purple Wraath def kept the endurance up

Day 3 - Back and Shoulders

Okay so due to some issues with work yesterday, I forgot to bring home my sheet with numbers from yesterday's workout, so I will update yesterday and todays workouts this afternoon

Breakfast was Multi-Grain Cheerios and a New Whey Vial, Protein 46g, Carbs 50g, Fat 2g

Back and Shoulder Day

Reverse Lat Pulldown - 90x15, 100x15, 130x6, 140x6
Close Grip Tbar - 45x15, 55x15, 70x10, 90x10
Rope Pulldown - 30x15, 45x12, 45x11
Db Press - 35x15, 35x15, 55x6, 65x4
Front Raise - 20x12, 20x11
-superset-
Seated Side Lateral (machine) - 55x12, 55x10
Abs - 3 sets of 20 crunches

Day 2 - Chest and Arms

Just finished breakfast: Special K w/ 2% milk, 1.5 scoops Myofusion Protein 47g, Carbs 52g, Fat 11g

Working Chest and Arms today...

Chest and Arms Day:

BB Bench Press - 95x15, 115x15, 135x12, 155x5, 175x5
Incline DB Press - 50x15, 65x9, 65x8, 65x8
In DB Fly - 35x10, 35x10, 35x10
Cable Curl - 40x15, 55x12, 55x10, 70x10
Rope Pressdown - 40x15, 55x15, 55x15, 70x10
Hammer Curl - 30x12, 30x10
-superset-
Dips (Bench) - 2 sets to failure...about 30 each

Day 1- Legs

Very excited to start contest prep! Sitting down to some breakfast:
1 cup of oatmeal mixed with 1.5 scoops of Myofusion protein - Protein 48g, Carbs 61g, Fat 10g

Leg Day:
Squat - 95x15, 135x15, 135x15, 185x10, 225x10, 225x10
Leg Extension - 100x15, 130x6, 130x6, 160x7
Unilateral Leg Curl - 50x15, 60x12, 80x8, 80x8
Bar Lunge - 95x12, 115x10, 115x10
Calf Raise - 60x25, 60x20, 70x18, 70x15
Abs - 4 sets 20 crunches

Postworkout meal:
2 scoops All-In-1 protein w/ 1 scoop Vitargo, 1 fish oil pill - Protein 42g, Carbs 69g, Fat 3.4g

Welcome!!

Starting this Sunday I will do my best to update daily with workout schemes, progress photos and anything else I think up...counting down the days to August 14, 2010 in Washington DC!!