Phase 2 started today!
Can't believe we're in to week 6 already, almost half way.
Jumped on the scales this morning and found myself at 120.1kg, 9kg down from my start weight. The scales aren't a very good indication of my progress but they give you the idea that what I am doing is working. I'm noticing my arms and legs lean up now as well. Starting to see some quad definition and starting to see the classic “biceps vein” when I'm in the gym which is always a good motivator. This phase will see some dramatic difference and the training volume is going up as well as the cardio and the number of reps in going down so we will be lifting heavier. Also, we wont be pre-exhausting the muscle, we'll be going straight into heavy compound lifts, which will be good fun.
I'm going to follow the book exactly in regards to training on this phase. Which involves a lot more sets and therefore will take a lot more time so we'll really have to smash it to get our workout done in under an hour. But more sets means more calories burnt. tonight, we failed at keeping the time down, majorly. Mainly because we didn't know what weight we would lift and Brock had never done a dead lift or a bent over row so I had to give him some pointers on form. We WILL improve on this next week.
So, back and biceps. Started again with my old friend wide grip pull downs. I'm finding it a lot easier to hit my lats with this now. Just gotta go a little lighter and squeeze the weight down.
Then into reverse grip pull downs. This is probably my favourite pull down exercise. You can really feel your mid-lats working and can generally go heavier that the wide grip.
Bent over dumbbell rows are awesome. I've only done them a few times before but they really hit the whole upper back.
On to dead lifts now. Dead lifts have always scared me a little bit because you can really mess yourself up in your form is sloppy. Not that I use poor form, I'm just very aware of what can happen. Managed to hit it pretty hard though which was good. Even got to pull my weight belt out, which hasn't been used for a long time. The book says to used dumbbells but the dumbbell rack at the gym is usually pretty busy so we used a barbell on the power rack instead. Also, we only took the bar down just past our knees, instead of all the way on to the floor to keep the weight on our back and keep it off our glutes and legs.
DB shrugs still feature is phase 2 but only needing 10 reps, I could go a lot heaver. I found it very annoying (and sometimes painful) lugging huge dumbells around so we're going to use the barbell and power rack next week.
Finally on to biceps. By this time an hour and 10 had already past so we were waaay behind schedule. We quickly knocked out 5 sets of barbell curls then moved on to machine preacher curls.
After an hour and 40 mins we were spent. I cant remember the last time I trained for that long, hopefully it will be the last.
Went home for a shake and a quick game of FIFA 12 before a casein shake and bed.
Looking forward to a rest day tomorrow and a relaxing day at work haha. Until then...
- Scott
AM Cardio – 25mins Brisk Walk
Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, Green tea, L-Carnitine, Yohimbe)
Meal 2 – 180g chicken tenderloin, 1 wholegrain tortilla, Tabasco sauce
Meal 3 - 2 salmon and brown rice sushi rolls
Meal 4 – 180g chicken tenderloin, 1 wholegrain tortilla, Tabasco sauce
Meal 5 – 1 scoop of whey protien
Meal 6 - post-workout shake
Meal 7 – Casein shake
4l of water with 4 scoops of xtend
Pre-workout: DY NOXPUMP (multi-vitamin, green tea, l-carnitine, yohimbe)
Wide Grip Pull Downs
10 reps with 13 plates
10 reps with 13 plates
10 reps with 13 plates
10 reps with 12.5 plates
Reverse Grip Pull Downs
10 reps with 13.5 plates
10 reps with 13.5 plates
10 reps with 13 plates
10 reps with 12.5 plates
Bent Over DB Rows
10 reps with 15kg
10 reps with 15kg
10 reps with 20kg
10 reps with 20kg
Dead Lifts
12 reps with 60kg
10 reps with 80kg
10 reps with 90kg
10 reps with 100kg
DB Shrugs
12 reps with 50kg
12 reps with 55kg
10 reps with 55kg
Barbell Curls
10 reps with 5kg
10 reps with 7.5kg
10 reps with 7.5kg
10 reps with 7.5kg
6+4 reps with 7.5kg (negatives)
Machine Preacher Curls
10 reps with 1 plate
10 reps with 1.5 plates
10 reps with 1.75 plates
10 reps with 2 plates
4+6 reps with 3 plates (negatives)
Post-workout Shake: 2 scoops of whey protein, 80g of dextrose, 5g of creatine, 10g of glutamine
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