1/24 - Chest/Back
First of all, I weigh myself every Monday after my pulse fast on Sunday. I weigh myself first thing in the morning, on an empty stomach. Last week I was 184.5, this week I’m 186.5 (+2 pounds). I think this is a good rate of gain. 2 pounds a week means that my diet is providing me with enough calories to gain a sufficient amount of muscle with minimal fat.
I’m going to stick to my current diet plan until progress stalls in either weight gain or strength gain, but for the time being I see no need to change my diet. I will admit, however, that when I did my carb up on Saturday, I came home late at night, ate an 8 egg omelet, then about a 1/2 pound of almonds, lol! But, such is life…Anyway, here is today’s workout:
A1) Decline BB Bench - Bar X 20, 95 X 8, 135 X 8, 155 X 8, 175 X 3 full reps, 5 “half reps,” then dropset into 135 X 6
A2) Bent Over BB Row - 135 X 8, 155 X 8, 185 X 8, 195 X 8
B1) Incline BB Bench - 95 X 10, 105 X 10, 115 X 10, 155 X 8 (spotter helped a bit on last few reps)
B2) One Arm DB Row - 50 X 10, 60 X 10, 70 X 10
C1) Flyes - 37.5’s X 12, 40’s X 9, 40’s X 8
C2) Seated Cable Row - 130 X 12, 140 X 10, 140 X 10
D) Standing Calf Raise - 335 X 8, 355 X 8, 355 X 8, 355 X 8
Notes: Solid training session! I really like decline bench, which I’ve only done a handful of times ever. I want to foucs on getting my chest up to speed with the rest of my body, as it is my weakest link. Flyes felt good, but I noticed my shoulders and arms doing a lot of the work. Need to focus on chest isolation more next time.
In terms of calf training, I talked to the Mighty Stu, and he told me that he “divides and conquers” his calves. He splits gastroc and soleus work, and therefore I’m following in his footsteps! I’m going to try to upload some pics, but my computer/T Nation doesn’t seem to want to let me. Time to drink a shake, shower, then head off to the first class of a new semester. Have a good week and train hard.